Question 1

Is a low-impact workout enough exercise for seniors?

Accepted Answer

Yes, when done consistently — combined with daily walking, three sessions a week of strength and balance work like this meets the general activity guidance for older adults from WHO and CDC.

Question 2

Do I need any equipment for this workout?

Accepted Answer

Just a sturdy chair or counter to hold for balance; everything else uses only your bodyweight.

Question 3

Should I check with a doctor before starting?

Accepted Answer

Yes, especially if you have a heart, lung, joint or balance condition, have had a recent fall or surgery, or have not exercised in a long time.

Question 4

What if I cannot balance without holding something?

Accepted Answer

Hold a chair or counter with one or both hands for as long as you need to — that is a normal and safe way to do every exercise in this plan.

Question 5

Is it normal to feel some muscle soreness after this workout?

Accepted Answer

Mild muscle tiredness for a day or two is normal as your body adapts; sharp or worsening joint pain is not, and should be checked by a doctor or physiotherapist.

Question 6

Can this routine help with falls?

Accepted Answer

Balance exercises like the standing side leg raise and sit-to-stand can help improve stability and strength, which studies suggest may help reduce fall risk, though no exercise can guarantee against falls.

Question 7

How do I know when to make an exercise harder?

Accepted Answer

Once 2 sets feel comfortable and you can complete them without needing the chair for support, add a set or a few more reps rather than increasing several things at once.

תרגיל	סטים	מנוחה
הליכה במקום	1 × 60 שנ׳ לכל צד	30 שנ׳
קימה מכיסא (סקוואט לכיסא)	2 × 8-12	60 שנ׳
שכיבות סמיכה על הקיר	2 × 10-12	60 שנ׳
סטפ־אפ (עלייה על ארגז)	2 × 8 לכל צד	60 שנ׳
הרחקת רגל לצד בעמידה	2 × 10 לכל צד	45 שנ׳
הרמות עקבים במשקל גוף	2 × 12	45 שנ׳
בירד דוג (ציפור־כלב)	2 × 8 לכל צד	45 שנ׳

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