Who it is for
New to exercise, returning after a break, or rebuilding after a long contract.
Weekly plan
- 3 sessions: squats to a chair, wall push-ups, step-ups on a low step, bird-dogs, 2 rounds of 8–10 reps.
- Daily: 15–20 minutes of brisk walking on deck when safe, or marching on the spot.
Progress
Add a third round after two weeks, then move to Intermediate Strength.
Do not train in heavy weather or where a fall could cause injury. Stop and seek help if you have chest pain, dizziness or unusual breathlessness.
Fitness resources are general educational information and are not individualized medical advice.
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