What are the 3 best senior citizen exercises and the time/intervals?

Here are some of the most effective aerobic exercises for seniors:
1. Walking
Walking is an excellent form of cardio for older adults and can be tailored to match the pace, distance, and time that feels right to each individual. While it requires good balance, a person using a cane or walker can still benefit greatly.
2. Cycling
Whether outdoors or on a stationary bike, cycling engages bigger muscles, including the quadriceps and hamstrings, which increases blood flow and demands on the heart and lungs. Like other forms of cardio, cycling increases the body’s capacity to handle this added load over time, making it beneficial for the heart and lungs. Cycling is also a low-impact activity that may benefit those who need to reduce ground reaction forces during exercise to reduce joint or muscle pain.
3. Dancing
You can get a cardiovascular workout by continuously moving your body (including your hips) while you dance, whether it is Zumba, line dancing, or tango. Dancing raises your heart rate, but it also improves your balance, strengthens multiple large muscle groups, and lifts your spirits. Combined with a partner or group, it provides both a social and physical workout.
4. Nature walks
No matter where you are, whether at a creek, on a beach, or up a mountain, walking in nature can challenge your proprioception. Generally, walking on various terrain can improve strength, agility, and balance, leading to safer movement. Spending time outdoors can also have positive psychological effects, such as reducing anxiety and improving mood.

Best Balance Exercises for Seniors
Falling becomes more common as health declines, causing fractures, head injuries, and other problems that affect both physical and mental health. To maintain our balance, our bodies receive input from many systems, including our vision, inner ear, and touch systems, all integrated into the brain and translated into motor output through our musculoskeletal system. In older people, these systems may not function as well, but maintaining them can help reduce the rate of decline. It is advisable to use caution when completing these exercises and to have a spotter nearby if your fall risk is high.

1. Single-Leg Stance With a Stool
Placing one foot on a low stool, stand at the kitchen sink, holding onto the front edge of the sink. Try to find your balance by standing tall and hovering your hands just off the sink’s surface. If stable, lift up and down the foot of the stool. As an advanced technique, stand at the kitchen counter on one leg with your hands hovering over the counter to catch yourself if you feel unsteady.

2. Tai Chi
Several systematic reviews found that tai chi has health benefits, including improving balance in chronic condition sufferers. Tai chi reduces the risk of falls by helping the body become more aware of its surroundings.

Lower Body Strength Training
According to research, strengthening the hips and legs can improve balance and reduce the risk of falling. Maintaining hip, quad, and calve strength includes:
• Sit-to-stand exercises.
• Squats.
• Heel raises (standing and shifting up and down on your toes ten times a day).

Pro Tips for Building an Extensive Exercise Plan
It is essential not just to choose an exercise plan you are comfortable with but also one you enjoy and are likely to follow regularly. Make sure your project is customized according to your physical abilities and preferences by working with a trainer, a physical therapist, or an occupational therapist. Have fun and keep it interesting.
Go for a walk daily with a friend or partner (or your pet). Take the time to get up and down from your chair ten times before eating dinner.