Looks great btw!

Given a 71-year-old male, what are some safe and effective one-minute exercise routines? What are the benefits of short, frequent exercise bursts for older adults? One-minute exercise routines for seniors. Chair exercises for elderly men. Low-impact exercises for 70+ male. For a 71-year-old male, one-minute exercise routines should focus on low-impact movements that improve strength, flexibility, and balance, with an emphasis on safety. It's always a good idea to consult with a doctor before starting any new exercise program.

Here are some one-minute routines, many of which can be done with the aid of a sturdy chair:

Option 1: Chair-Assisted Mobility & Strength

15 seconds: Seated Marching: Sit tall in a sturdy chair, feet flat. Lift one knee towards your chest, then lower, alternating legs as if marching in place. Keep your back straight and engage your core. 15 seconds: Arm Raises: While seated or standing with support, slowly raise both arms out to the sides to shoulder height, or overhead if comfortable, then lower. Focus on control. 15 seconds: Ankle Pumps & Circles: While seated, lift one foot slightly. Point your toes up and down (pumps), then rotate your ankle in circles clockwise and counter-clockwise. Switch feet after about 7-8 seconds. This improves ankle mobility and helps with circulation. 15 seconds: Seated Torso Twists: Sit tall with feet flat. Cross your arms over your chest or place hands on hips. Gently twist your upper body to one side, then to the other, keeping your hips stable. This aids core strength and spinal flexibility. Option 2: Standing Balance & Leg Strengthening (with support)

20 seconds: Chair Squats (Sit-to-Stands): Stand in front of a sturdy chair. Gently lower yourself as if to sit, but just before sitting, push back up to standing. Use your hands on the chair for support if needed. This is excellent for leg strength and functional movement. 20 seconds: Heel Raises: Stand behind a chair, holding on for balance. Slowly lift up onto your tiptoes, hold for a second, then lower your heels back down. This strengthens calf muscles and helps with balance. 20 seconds: Standing Leg Swings (side-to-side): While holding onto a chair, gently swing one leg out to the side a few inches, then back to the center. Keep your core engaged and avoid leaning. Switch legs after 10 seconds. This improves hip mobility. Option 3: Upper Body & Posture Focus

20 seconds: Wall Push-ups: Stand facing a wall, about arm's length away. Place your hands flat on the wall at shoulder height, slightly wider than shoulder-width. Bend your elbows to lean towards the wall, then push back to the starting position. This strengthens chest and arm muscles. 20 seconds: Shoulder Rolls: Shrug your shoulders up towards your ears, then roll them back and down in a circular motion. Repeat forward and backward. This helps with upper back and shoulder mobility. 20 seconds: Chest Stretch: Stand or sit tall. Clasp your hands behind your back (or hold a towel if clasping is difficult) and gently squeeze your shoulder blades together, opening your chest. Hold for 5-10 seconds, then release. Key Considerations for Seniors:

Listen to Your Body: If you feel any pain, stop the exercise. Start Slow: Begin with fewer repetitions or shorter durations and gradually increase as comfort and strength allow. Breathing: Remember to breathe deeply and continuously throughout the exercises. Don't hold your breath. Hydration: Stay well-hydrated throughout the day. Consistency: Short, frequent bursts of exercise are highly beneficial. Even one minute a few times a day can make a significant difference in maintaining mobility, strength, and overall well-being. Safety First: Ensure you have a stable environment, wear appropriate footwear, and use chairs or walls for support as needed. These short, consistent bursts of low-impact exercise can significantly contribute to maintaining strength, balance, and flexibility, which are crucial for independent living and overall health in older age.

Disclaimer: just a regular viewer of the channel.

If OP made the app cross-compatible it wouldn’t look as nice on iOS, or he’d have to essentially make two separate frontends. You could argue for either option but it’s not “no excuse”.

OP wrote an app to solve their own problem and made it available for free for others to use if they find it helpful. It should shock no one and certainly should not trigger any judgement or attacks from anyone that they chose to write the app for the platform which they themselves use.

In the vein of atomic habits, reducing a task to its minimal effective dose is great for starting new habits.

For people that sit all day, a 1min exercise snack makes a lot of sense. After that becomes easy and routine then gradually increasing the duration and difficulty up until a typical 30-45 min workout 2-4x a week is a great end goal.

Anyway, I haven't tried the app since I'm not really the target audience, but if it doesn't already, I do think that allowing users to put in a list of all their available equipment for the AI to factor in when recommending workouts would be great. Maybe even let it recommend equipment that aligns with the user's fitness goals and space/budget constraints (possibly as an opt-in feature), and slap on an Amazon referral code. A single 1RM deadlift or a couple bench press reps every now and then would do someone who would otherwise be sedentary much more good than grinding out a bunch of pushups or jumping jacks or whatever.

Of course, integrating potentially dangerous equipment and movements also makes proper form and safety guidance that much more critical, so it isn't something that I'd want to rush without proper testing. It'd be cool if it could watch you on video and give AI-generated real-time feedback, or at least provide recommended resources to find a personal trainer if you need one.

HIIT burpees is the most brutal thing I've found so far that fits in a 5 minute break.