Day 3
Lower - Body Strength
Focus: Legs, hips, and balance · ~25 minutes
Sit-to-Stand
2 sets × 10 reps
The single most functional exercise for independence as we age.
Standing Calf Raises
2 sets × 15 reps
Hold a wall or counter. Rise slowly, lower even slower.
Front - Side Leg Raises
2 sets × 10 each leg
Hold support with one hand. Keep torso tall, don't lean.
Glute Bridges
2 sets × 12 reps
Lying on back, knees bent, squeeze glutes at the top.
Single-Leg Balance
3 × 15 sec each leg
Stand near a wall for safety. Builds fall-prevention strength.
Day 4
Active Rest
Focus: Recovery through gentle movement
Today, skip structured exercise. Instead, practice cardiovascular exercise as an active rest. 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.
