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Day 3
Lower - Body Strength
Focus: Legs, hips, and balance · ~25 minutes
Sit-to-Stand
The single most functional exercise for independence as we age.
Standing Calf Raises
Hold a wall or counter. Rise slowly, lower even slower.
Side Leg Raises
Hold support with one hand. Keep torso tall, don't lean.
Glute Bridges
Lying on back, knees bent, squeeze glutes at the top.
Single-Leg Balance
Stand near a wall for safety. Builds fall-prevention strength.
Day 4
Active Rest
Focus: Recovery through gentle movement
Today, skip structured exercise. Instead, take a 15 - 20 minute walk outside if you're able — in your neighborhood, a park, or even pacing your hallway. Active rest helps your muscles recover while keeping your body in motion.
Hydrate well today, and consider some light stretching in the evening if your body feels tight from the first three days.
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