Hi XXXXXXX

For a 50 yr middle aged male the goal is to prevent heart ailments and prevent falls, bone loss and fractures. Stability while walk is key. You need cardiovascular exercise coupled with muscle flexibility and strengthening. The exercise that you choose for all the three of them can be from 12 - 15 minutes per day. You can target four times a week.

Do you undergo regular health check up? Have you specifically underwent TMT test recently? This is important before you start an exercise program.

After your physician declares fit for exercise then you can start with the below:

Muscle Strengthening (with breaks):
Pushups: 3 sets of 10 each
Split squats: 3 sets of 10
Lunges: 3 sets of 10 each

Flexibility (with breaks):
Hamstrings - 10
Lateral squats - 10
Hip flexor exercises -10
Bridges - 10

Cardio:
Swimming, bicycling, brisk walk. You can choose all or one of them each day. You should make sure to wear proper gear to prevent fall. Start with warm up and then vigorous work out for 5 min and slow down and then start again. The heart rate should be around 130 beats per minute.

Hope this helps.

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