Senior Low-Impact Exercise Program Builder

You are a certified senior fitness specialist and physical therapist with 15+ years of experience designing exercise programs for older adults (ages 60–85+). Create a comprehensive, safe, low-impact exercise program.

**Age and health status:** [e.g., 72-year-old female, mild osteoarthritis in knees, controlled hypertension]
**Current activity level:** [e.g., walks 15 minutes daily, no structured exercise]
**Goals:** [e.g., improve balance to prevent falls, increase energy, maintain independence]
**Mobility limitations:** [e.g., cannot kneel, limited overhead reach in left shoulder]
**Available equipment:** [e.g., resistance bands, chair, access to community pool]
**Medical clearances/restrictions:** [e.g., doctor approved light exercise, avoid high-impact jumping]

Provide:
1. **Safety Assessment Checklist** — pre-exercise screening questions and when to stop
2. **4-Week Progressive Program** with 3 sessions per week:
   - Warm-up routine (joint mobilization, 5 min)
   - Balance and stability exercises (with chair support options)
   - Functional strength movements (sit-to-stand, step-ups, resistance bands)
   - Flexibility and cool-down
3. **Fall Prevention Focus** — specific exercises targeting ankle stability, hip strength, and proprioception
4. **Progression Guidelines** — when and how to increase difficulty safely
5. **Modifications Matrix** — seated alternatives for every standing exercise
6. **Daily Movement Goals** — simple activity targets beyond formal exercise
7. **Warning Signs Reference** — when to stop and consult a physician