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Table 5 Functional exercises to be performed using the senior exercise park with their respective levels of progression

From: A novel dynamic exercise initiative for older people to improve health and well-being: study protocol for a randomised controlled trial

Exercise Description Functional relevance Progressions
Screw and Turner

Participant turns the screw and turner each direction whilst standing on one leg. Improves daily activities such as opening doors and taps. Level 1–3 - Single leg stance (SLS), ranging from 5, 10 and 15 repetitions each direction, so alternate legs.
Helps with opening doors and jars. Level 4 – SLS, 15 repetitions each direction. Same leg for the whole set.
Level 5 – SLS, 20 repetitions each direction. Same leg for the whole set.
Sit to Stand
Participant sits and stands up from the seat or stands to squat and touch the bench. Strength of muscles on lower limb and balance. Not using the 10cm high block*:
Level 1 – Sit to stand (STS) with hand support
Level 2 – STS with arms in front of the body.
Level 3 – STS with arms crossed on the chest.
Using the 10cm high Block*:
Level 4 – STS with hand support.
Level 5 – STS with arms in front of the body.
Level 6 – STS with arms crossed on the chest.
Level 7 – Squatting to touch the bench, arms in front of the body.
Level 8 – Squatting to touch the bench, bench arms crossed on the chest.
Not using the 10cm high block*:
Level 9 – STS pushing off with 1 leg mostly and lifting heel, alternating legs.
Level 10 – STS pushing off with 1 leg mostly and lifting foot from the floor, alternating legs, with hand support.
Level 11 – STS pushing off with 1 leg mostly and lifting foot from the floor, alternating legs, arms crossed on the chest.
Level 12 – Sit to stand pushing off with 1 leg mostly and lifting foot from the floor, 5 on each, arms crossed on the chest.
Add the 10cm high block*, participants repeats the same progression from level 10 to level 12.
Stairs
Participant steps up and down the steps. Strengthens the heart and lower limbs. Level 1–3 – stepping up and down slowly ranging from 2 hands for support, 1 hand for support and no hand support.
The handrail makes the exercise safe.   Level 4–6 - stepping up every second step ranging from 2 hands for support, 1 hand for support and no hand support.
Steps can also be used for stretching exercises.   
  1. *Wooden block dimensions: L 70 cm x W 40 cm x H 10 cm
  2. Abbreviation: STS = sit to stand