• Straight Leg Raise
• Quad Sets
• Wall Sit
• Mini Squats
• Hamstring Stretch

• Heel Slides
• Step Ups
• Bridges
• Calf Stretch
• Stationary Cycling

• Milk & Curd
• Paneer
• Ragi
• Sesame Seeds
• Almonds

• Green Leafy Vegetables
• Soy Products
• Eggs
• Fatty Fish
• Fortified Foods

• Strength training 2–3 times weekly
• Increase daily protein intake
• Stay physically active
• Improve balance & flexibility
• Get adequate Vitamin D

• Prioritize quality sleep
• Avoid prolonged inactivity
• Maintain healthy body weight
• Regular health assessments
• Consult a physiotherapist when needed

• Hand Grip Trainer
• Tennis Ball Squeezes
• Farmer's Walk
• Dead Hangs
• Finger Extensions

• Wrist Curls
• Reverse Wrist Curls
• Towel Twists
• Pinch Grip Holds
• Resistance Band Exercises

• Exercise regularly to improve balance.
• Wear well-fitting, non-slip footwear.
• Keep walkways free from clutter.
• Install grab bars in bathrooms.
• Use handrails on stairs.

• Ensure your home has good lighting.
• Review medications with your doctor.
• Check vision and hearing regularly.
• Maintain healthy Vitamin D levels.
• Use a walking aid if recommended.

Vegetarian

• Paneer
• Milk & Curd
• Soya Chunks
• Tofu
• Dal & Lentils
• Chickpeas (Chana)
• Rajma
• Quinoa
• Peanuts
• Mixed Nuts & Seeds

Non-Vegetarian

• Eggs
• Chicken Breast
• Fish
• Turkey
• Lean Meat
• Prawns
• Greek Yogurt
• Tuna
• Salmon
• Whey Protein (if advised)

• Myth: Only elderly people need Vitamin D.
• Myth: Sitting near a sunny window provides enough Vitamin D.
• Myth: Supplements are always harmful.
• Myth: Bone pain always means Vitamin D deficiency.

• Fact: People of all ages can become deficient.
• Fact: Direct sunlight exposure is generally needed for skin to produce Vitamin D.
• Fact: Supplements can help when prescribed appropriately.
• Fact: Blood testing helps identify deficiency accurately.

• Monday: Strength Training
• Tuesday: 30–45 min Brisk Walk
• Wednesday: Balance & Stretching
• Thursday: Strength Training

• Friday: Zone 2 Cardio
• Saturday: Yoga / Mobility
• Sunday: Active Recovery Walk
• Daily: 7,000–10,000 Steps

• Maintain a consistent sleep schedule.
• Avoid caffeine late in the day.
• Limit screen time before bed.
• Create a cool, quiet bedroom.
• Practice relaxation or meditation.

• Avoid heavy meals before bedtime.
• Exercise regularly during the day.
• Get natural morning sunlight.
• Limit alcohol and smoking.
• Consult a doctor for persistent sleep issues.

• Walk for at least 30 minutes.
• Perform strength exercises 2–3 times weekly.
• Practice balance exercises daily.
• Stretch major muscle groups.
• Use stairs whenever safe.

• Stay hydrated throughout the day.
• Consume adequate protein.
• Maintain a healthy body weight.
• Get sufficient sleep and recovery.
• Consult your healthcare professional if mobility declines.

• Sarcopenia (age-related muscle loss)
• Osteoporosis and reduced bone density
• Loss of collagen affecting joints and skin
• Reduced muscle strength
• Increased body fat accumulation

• Poor balance and stability
• Higher risk of falls
• Greater fracture risk
• Reduced mobility and endurance
• Higher risk of knee osteoarthritis