This plan includes low impact exercises, walking, yoga, and pranayama, focusing on
gradual progress and safety. Always consult with a healthcare professional before
starting any new exercise regimen.
Phase 1: Building the Foundation (Weeks 1-4)
Goals: Establish a routine, improve mobility, and start weight loss journey.
Weeks 1-2:
Warm-Up: 5-10 minutes (gentle stretches, shoulder rolls)
Workout:
o Walking: 15-20 minutes at a comfortable pace
o Seated Marching: 3 sets of 15-20 (sit on a chair, lift knees alternately)
o Chair Yoga: Focus on seated poses (e.g., seated forward bend, seated twi
st)
o Pranayama: Deep breathing, Anulom Vilom (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Weeks 3-4:
Warm-Up: 5-10 minutes (gentle stretches, shoulder rolls)
Workout:
o Walking: 20-25 minutes at a comfortable pace
o Wall Push-Ups: 3 sets of 10-12
o Chair Yoga: Focus on seated and standing poses with chair support (e.g.,
seated forward bend, supported warrior)
o Pranayama: Deep breathing, Kapalbhati (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Phase 2: Strength and Flexibility (Weeks 5-8)
Goals: Increase strength, improve flexibility, and enhance cardiovascular health.
Weeks 5-6:
Warm-Up: 5-10 minutes (dynamic stretches, light cardio)
Workout:
o Walking: 25-30 minutes at a moderate pace
o Chair Squats: 3 sets of 10-12 (use a chair for support)
o Standing Calf Raises: 3 sets of 15-20
o Chair Yoga: Include gentle standing poses (e.g., chair-
supported tree pose, cat-cow stretches)
o Pranayama: Deep breathing, Bhramari (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Weeks 7-8:
Warm-Up: 5-10 minutes (dynamic stretches, light cardio)
Workout:
o Walking: 30-35 minutes at a moderate pace
o Wall Sit: 3 sets of 10-15 seconds (build up gradually)
o Seated Leg Raises: 3 sets of 10-12 per leg
o Chair Yoga: Focus on full body stretch (e.g., chair sun salutation, seated f
orward bend)
o Pranayama: Deep breathing, Bhastrika (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Phase 3: Endurance and Mastery (Weeks 9-12)
Goals: Build endurance, increase strength, and master advanced poses.
Weeks 9-10:
Warm-Up: 5-10 minutes (dynamic stretches, light cardio)
Workout:
o Walking: 35-40 minutes at a brisk pace
o Modified Plank: 3 sets of 10-15 seconds (on knees or elevated surface)
o Chair Dips: 3 sets of 8-10
o Chair Yoga: Advanced poses with chair support (e.g., chair-
supported warrior II, seated spinal twist)
o Pranayama: Deep breathing, Nadi Shodhana (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Weeks 11-12:
Warm-Up: 5-10 minutes (dynamic stretches, light cardio)
Workout:
o Walking: 40-45 minutes at a brisk pace
o Standing Side Leg Raises: 3 sets of 10-12 per leg (use chair for balance)
o Chair Push-Ups: 3 sets of 10-12
o Chair Yoga: Focus on balance and strength poses (e.g., chair-
supported tree pose, seated pigeon)
o Pranayama: Deep breathing, Sitali (5 minutes)
Cool Down: Stretching and deep breathing for 5-10 minutes
Pro Tips:
Listen to your body and adjust intensity as needed.
Stay hydrated and maintain a balanced diet.
Rest and recover on o -days to prevent injury.
Track your progress and celebrate small victories.
Ready to embark on this transformative journey? You got this!
