Periods | Exercises | Progression |
---|---|---|
Warm-up (5–10 min) | Calisthenics and general flexibility | |
Multicomponent exercise programme (60–90 min) | Walking over 10 m 1. Walking forward-backward, sideways 2. Turning figure of 8 walking 3. Tandem walking | 10–12 rounds; 1–3 sets Increase step length and speed Over obstacles |
Sit-to-stand | 8–12 repetitions; 1–3 sets Lower chair height | |
Heel and toe raises | 8–12 repetitions; 1–3 sets Hold or raise for longer | |
Stepping in different directions | 8–12 repetitions; 1–3 sets Longer or faster steps Step over obstacle | |
Step-ups 1. Forward 2. 2. Lateral | 8–12 repetitions; 1–3 sets Increase step height | |
Graded reaching in standing 1. Table top - side to side, forward and diagonal reaching 2. Tapping markers on the wall 3. 3. Reaching down to chair, stool or floor | 8–12 repetitions; 1–3 sets Narrower foot placement Increase distance to reach Standing on a softer surface (rubber mat) Stepping while reaching | |
Cool-down (5–10 min) | Calisthenics and general flexibility |