Day 1: Walking & Arm Circles
- Walking: 30 minutes brisk walk
- Arm Circles: 3 sets of 2 minutes forward and backward
Day 2: Swimming & Chair-Based Exercises
- Swimming: 30 minutes using backstroke or freestyle
- Chair-Based Exercises: 3 sets of seated marching for 5 minutes
Day 3: Elliptical Training & Water Aerobics
- Elliptical Training: 20 minutes at moderate resistance
- Water Aerobics: 20 minutes of water jogging and leg lifts
Day 4: Rest or Light Activity
- Option 1: Rest
- Option 2: Light stretching or leisurely walk for 20 minutes
Day 5: Stationary Biking & Seated Rowing
- Stationary Biking: 25 minutes with increasing resistance
- Seated Rowing: 15 minutes focusing on form
Day 6: Aqua Jogging & Step-Ups
- Aqua Jogging: 20 minutes with steady arm pumps
- Step-Ups: 3 sets of 10 per leg on a low platform
Day 7: Water Aerobics & Arm Circles
- Water Aerobics: 30 minutes focusing on arm curls and leg lifts
- Arm Circles: 3 sets of 3 minutes each direction