Table 3 Exercise intervention plan for “Body & Brain” study
Warm-up | Balance & Coordination | Strength | Aerobic Resistance | Stretching & Cool down | ||
|---|---|---|---|---|---|---|
General activation, joint mobilization, stretching exercises | Static and dynamic balance; coordination exercises | Strength exercises involving mainly major upper and lower body muscle groups | Low impact aerobic exercises involving walking, stationary march and dance | Lower body and upper body stretch, breathing exercises | ||
e.g. slow walk, mobility exercises for the shoulders, trunk, hip, and ankles as rotations, flexion/extension and adduction/abduction | e.g. one leg stand, tandem walk, sideways walk, heel-to-toe walk, step over objects as cones, hoops and huddlers, exercises with balance pads, shift weight from foot to foot, turning and changing direction | e.g. biceps arm curl, triceps extension, adapted planks, seated row, chest press, squats, knee extension, hip extension, toe raises, standing leg curl | e.g. stationary marching, walking, simple step-based choreographic movements - exercises will start with only lower limbs and as needed will include upper limbs | e.g. back and chest stretch, quadriceps and hamstrings stretch, diaphragmatic breathing | ||
1st & 2nd months | ||||||
10 min | 15 min | 2–3 exercises | 15 min | 4 exercises | 10 min (5 + 5) | 5 min |
Dynamic balance | 2 × 10–12 reps | 60–65% HRmax | ||||
3rd month | ||||||
10 min | 15 min | 2–3 exercises | 15 min | 4–6 exercises | 10 + 5 min | 5 min |
Dynamic balance and coordination | 2 × 10–12 reps | 65–75% HRmax | ||||
4th month | ||||||
10 min | 10 min | 2–3 exercises | 15 min | 4–6 exercises | 10 + 10 min | 5 min |
Dynamic balance and coordination | 2 × 8–10 reps | 65–75% HRmax | ||||
5th and 6th months | ||||||
10 min | 10 min | 2–3 exercises | 15 min | 4–6 exercises | 10 + 10 min | 5 min |
Dynamic balance and coordination | 2 × 8–10 reps | 65–80% HRmax | ||||