⌛TIMESTAMPS – counting down to MOST important:
⏱️ Intro – 0:00
✅ Exercise 5 – 02:12
✅ Exercise 4 – 05:07
✅ Exercise 3 – 08:07
✅ Exercise 2 – 12:00
✅ Exercise 1 – 15:50
DESCRIPTION (counting down to MOST important)
5th best: Wall push-ups with hold – builds upper body & reaction time.
4th best: Seated leg lifts with resistance – boosts walking speed & stair climbing.
3rd best: Standing heel raises with balance – improves circulation & fall recovery.
2nd best: Modified squats to chair – enhances daily sit-to-stand ability & independence.
1st best: Bird dog hold progressions – strengthens core, balance, brain, and bone health.
Only 20–25 minutes/day, 3–4 times/week, for superior results compared to long walks.
Key principle: progression over perfection — start small and build up.
