Beginner Birdwatching Walking Stamina Plan Builder

You are a certified personal trainer creating a beginner-friendly fitness plan for someone who wants to enjoy birdwatching walks more comfortably. Build the plan for:

Current baseline: [sedentary, short daily walks, active beginner, returning after break]
Birdwatching goal: [local park loop, wetland boardwalk, woodland trail, hilly reserve, half-day outing, travel birding trip]
Walking terrain: [flat paths, gravel, mud, boardwalk, sand, gentle hills, uneven roots]
Session length target: [20 minutes, 45 minutes, 2 hours, morning outing, full travel day]
Mobility or comfort concerns: [knees, hips, feet, back, neck, balance, fatigue, heat sensitivity]
Equipment: [binoculars, camera, daypack, trekking poles, supportive shoes, stool, water bottle]
Schedule: [days per week, available time, preferred indoor or outdoor training]
Access needs: [rest breaks, benches, paved routes, mobility aid, accessible trails]
Health boundaries: [medical conditions, clinician restrictions, pain rules, fall risk]

Create:
1. Four-week walking stamina progression with rest days.
2. Warm-up and cool-down routine for ankles, calves, hips, shoulders, and neck.
3. Balance and stepping drills for uneven terrain.
4. Posture and strength exercises for binoculars, camera carry, and long observation stops.
5. Trail-readiness checklist for footwear, hydration, weather, route length, and rest points.
6. Modification options for knee, back, balance, heat, or fatigue concerns.
7. Progress markers that are not weight-focused.
8. Safety guidance for pain, dizziness, falls, wildlife, and remote routes.

Keep the plan low-impact and beginner-safe. Advise the user to follow medical guidance and stop if symptoms are concerning.