beginner low impact workout for seniors plus 7-day nutrition plan

Here’s a beginner-friendly 7-day workout and nutrition plan tailored for individuals aged 55+ seeking to improve their health and maintain an active lifestyle. Always consult with a healthcare professional before starting any new exercise or diet program: Workout Plan: Day 1: Warm-up: 5-10 minutes of brisk walking. Strength Training: 3 sets of 10 chair squats, 3 sets of 8 wall push-ups. Stretching: Hamstring stretch and shoulder rolls. Day 2: Cardio: 20 minutes of low-impact exercises like cycling or walking. Balance Training: 3 sets of 20-second single-leg stands (each leg). Stretching: Side stretches and calf stretches. Day 3: Strength Training: 3 sets of seated overhead presses (with light dumbbells or water bottles). Core: 3 sets of 10 seated knee lifts. Stretching: Cat-cow stretches for flexibility. Day 4: Active Recovery: Gentle yoga or 20-minute nature walk. Day 5: Cardio: 20-30 minutes of swimming or walking. Strength Training: 3 sets of 10 bicep curls (light weights). Stretching: Chest stretches and side bends. Day 6: Functional Fitness: Try movements like reaching, bending, and light gardening. Balance Training: 3 sets of 10 heel-to-toe walking steps. Day 7: Rest or light stretching for recovery. Nutrition Plan: Day 1: Breakfast: Oatmeal with fresh berries and a handful of nuts. Lunch: Grilled chicken salad with mixed greens, olive oil dressing. Dinner: Baked salmon, quinoa, and steamed broccoli. Snacks: Apple slices with almond butter. Day 2: Breakfast: Whole-grain toast with avocado and a poached egg. Lunch: Lentil soup with a side of whole-grain crackers. Dinner: Grilled turkey burger, sweet potato wedges, and green beans. Snacks: Greek yogurt with honey. Day 3: Breakfast: Smoothie with spinach, banana, and almond milk. Lunch: Quinoa salad with chickpeas, cucumber, and lemon dressing. Dinner: Stir-fry chicken and mixed vegetables with brown rice. Snacks: Handful of walnuts. Day 4: Breakfast: Scrambled eggs with sautéed veggies and whole-grain toast. Lunch: Tuna salad with olive oil and diced avocado. Dinner: Roasted chicken breast, mashed cauliflower, and asparagus. Snacks: A small orange or tangerine. Day 5: Breakfast: Greek yogurt parfait with granola and strawberries. Lunch: Turkey wrap with lettuce and hummus on a whole-wheat tortilla. Dinner: Baked cod, wild rice, and steamed carrots. Snacks: Baby carrots and hummus. Day 6: Breakfast: Peanut butter on whole-grain toast with banana slices. Lunch: Mixed bean salad with tomatoes and fresh herbs. Dinner: Grilled shrimp, quinoa, and roasted zucchini. Snacks: A small handful of almonds. Day 7: Breakfast: Veggie omelette with spinach, mushrooms, and feta cheese. Lunch: Grilled chicken and avocado sandwich on whole-grain bread. Dinner: Veggie stir-fry with tofu and brown rice. Snacks: Celery sticks with light cream cheese.