7-Day Eating and Exercise Plan for Seniors 

Maintaining a healthy lifestyle is essential at any age, and for those over 50, combining balanced nutrition with regular, gentle exercise can significantly enhance well-being.

 

Here's a 7-day plan tailored for seniors in your community, focusing on wholesome meals and accessible physical activities.

 

Daily Goals:

 

✔ Stay hydrated

 

✔ Consume balanced meals

 

✔ Engage in gentle movement

 

✔ Incorporate stretching

 

✔ Ensure adequate rest

 

Day 1:

 

Eating Focus: Oatmeal for breakfast, chicken salad for lunch, and baked fish for dinner.

 

Exercise Focus: A 15–20 minute walk followed by stretching exercises.

 

Consider joining the Movement For Life class, designed specifically for seniors seeking low-impact exercises to improve balance and strength.

 

Day 2:

 

Eating Focus: Eggs for breakfast, soup and sandwich for lunch, and chili for dinner.

 

Exercise Focus: A leisurely walk combined with chair exercises.

 

You want exercise classes tailored for older adults, including chair-based workouts that enhance mobility and strength.

 

Day 3:

 

Eating Focus: Yogurt for breakfast, tuna salad for lunch, and lean protein with vegetables for dinner.

 

Exercise Focus: Light strength training and balance exercises.

 

Participate in the UB Stronger 55+ program, a strength training initiative geared for older adults, available at various locations.

 

Day 4:

 

Eating Focus: Smoothie for breakfast, a hearty salad for lunch, and a variety of vegetables for dinner.

 

Exercise Focus: Stretching or gentle yoga.

 

Join the a Yoga sessions, offering a serene environment for gentle yoga practices suitable for all levels.

 

Day 5:

 

Eating Focus: Cereal for breakfast, fish wrap for lunch, and grilled chicken with sides for dinner.

 

Exercise Focus: A brisk walk combined with breathing exercises.

 

 Walking is an excellent opportunity to engage in community events that promote heart-healthy living.

 

Day 6:

 

Eating Focus: Oatmeal for breakfast, soup for lunch, and a protein source with vegetables for dinner.

 

Exercise Focus: Strength and mobility exercises.

 

The Center for Healthy Living at Colleges offers various fitness classes, including strength and conditioning sessions tailored for seniors.

 

Day 7:

 

Eating Focus: Balanced meals throughout the day with a light treat.

 

Exercise Focus: Leisure activities complemented by stretching.

 

Engage in community events like the Step Out for Seniors walkathon, which combines leisure walking with social interaction.

 

Remember, it's essential to move at your own pace.

 

Consistency in your routine is more beneficial than intensity.

 

Always consult with healthcare professionals before starting any new exercise or dietary regimen.

 

Embrace this plan to enhance your health and enjoy the vibrant community offers.