M2: Multiple-Modality Exercise Group (Comparison Group) | M4: Multiple-Modality, Mind-Motor Exercise Group (Intervention Group) |
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Warm-up (5 minutes)  o Light aerobics  o Dynamic range of motion of the major joints | Warm-up (5 minutes)  o Light aerobics  o Dynamic range of motion of the major joints |
Aerobic Exercise (20 Minutes)  o Large rhythmical endurance activities (e.g., walking, marching, sequenced aerobics)  o Keep HR continuously in target zone (i.e., not interval training)  o Moderate to vigorous intensity  o RPE: 5–8 on scale of 0–10  o Participants to check HR ½ way through and at end of aerobic exercise. | Aerobic Exercise (20 Minutes)  o Large rhythmical endurance activities (e.g., walking, marching, sequenced aerobics)  o Keep HR continuously in target zone (i.e., not interval training)  o Moderate to vigorous intensity  o RPE: 5–8 on scale of 0–10  o Participants to check HR ½ way through and at end of aerobic exercise. |
Aerobic Cool Down (5 minutes)  o Safely bringing heart rates down | Aerobic Cool Down (5 minutes)  o Safely bringing heart rates down |
Resistance Training (10 minutes)  o Therabands, wall or chair exercises, core strengthening  o Day 1 – Upper body focus  o Day 2– Lower body focus  o Day 3 – Core focus | Resistance Training (10 minutes)  o Therabands, wall or chair exercises, core strengthening  o Day 1 – Upper body focus  o Day 2 – Lower body focus  o Day 3– Core focus |
Balance, Range of Motion & Breathing (15 minutes)  o Keep HR BELOW target zone  o Dynamic, static and functional balance  o Breathing and relaxation exercises  o Finger exercises  o Range of motion (e.g., arm circles) | Mind-Motor Training (15 minutes)  o Keep HR BELOW target zone  o Progressive, group-based, Square Stepping Exercise (SSE) |
Stretching (5Â minutes) | Stretching (5Â minutes) |
TOTAL: 60Â minutes 60Â minutes Multiple-Modality Exercise | TOTAL: 60Â minutes 45Â minutes Multiple-Modality Exercise 15Â minutes Mind-Motor Exercise |