Table 3

Combined exercise training

TypeFrequencyIntensityTime
Warm-upLow-intensity walking2 days per weekUp to 30% HRpeak5–10 min
Strength trainingSquats, lateral lunges, horizontal arm extension, vertical arm extension using resistance bands2 days per weeklight (up to 40%) medium (between 40% and 60%) high (up to 60–80%)
2–3 sets between 8 and 12 repetitions of each
30–25 min
Aerobic trainingCycling on an ergometer2 days per week40–70% HRpeak10 min
Balance trainingStanding wide stance
Standing feet together
Step stance wide feet position
Semi-tandem stance stable
Tandem stance feet apart stable
Tandem stance stable
One leg stance stable
Wall leaning forwards
Wall leaning backwards
Standing moving body sidewards
Rolling ball forwards
Stepping forwards
Stepping sidewards
Stepping backwards
Leaning forward reactive step
Line walking
Walk backwards
Heel walking
Forefoot walking
2 days per week2–3 balance exercises each session
Progressing from dimension 1 to dimension 3
10 min each exercise for 15 s
Stretch and cool downStatic stretching of major muscle groups2 days per weekStretch to the point of feeling tightness5 min
Hold 30–60 s
2–3 repetition
  • HR, heart rate.