Arm circles (10 each way), Cat-cow (5 reps), Hip circles (5 each way). Do this before workouts or walks to loosen joints and prevent stiffness!

-10 bird dogs (each side) -10 dead bugs (each side) -20 sec side plank. Strengthens abs and protects your back.

10 step-ups (each leg), 10 glute bridges, 20-sec wall sit. Do 2-3 rounds. Quick, effective, beginner-safe

8-10 chair squats, 8-10 countertop push-ups, 15-sec plank 2-3 rounds. Scale it up or down depending on your energy!

Add: Glute bridges (10 reps), Step-ups (10 each leg), Wall sits (20 sec) Stronger support = happier knees