| Recommendations:[1] |
| Aerobic: |
- 30 to 60 min, may be accumulated in smaller increments of time
- ≥5 days/week
- Moderate intensity = 5 to 6 on a 10-point scale (where 0 = sitting, 5 to 6 = "can talk," and 10 = all-out effort)
|
| Strength: |
- 8 to 10 exercises (major muscle groups)
- 1 to 3 sets of 8 to 12 repetitions each
- ≥2 nonconsecutive days/week
- Moderate to high intensity = 5 to 8 on a 10-point scale (where 5 to 6 = "can talk" and 7 to 8 = short of breath)
|
| Flexibility/balance: |
- ≥2 days/week
- Flexibility to maintain/improve range of motion (ie, stretching of major muscle/tendon groups, yoga)
- Balance exercises for those at risk for falls (ie, tai chi, individualized balanced exercises)
|
| Sample endurance (walking) and strength plan[2] |
| Weeks | Walking | Strength |
| Weeks 1 to 2: Introduction and acclimatization | - Walk 10 minutes
- 3 days/week
- Intensity level = 5 to 6 on a 10-point scale
| - 4 to 5 exercises for major muscle groups using weightbearing calisthenics, elastic bands, free weights, or weight machines
- 1 set of 10 to 15 repetitions on 2 nonconsecutive days/week
- Intensity level = 5 to 8 on a 10-point scale
|
| Weeks 2 to 6: Begin progression | - First increase to 5 days/week
- Gradually increase time to 20 minutes
| - Gradually add 4 to 5 exercises, totaling 8 to 10 major muscle group exercises
- 1 set of 10 to 15 repetitions on 2 nonconsecutive days/week
- Intensity level = 5 to 8 on a 10-point scale
|
| Weeks 6+: Continued progression and exercise routine refining | - Progress time to meet guideline of at least 30 minutes
- 5 or more days/week
| - Add a third nonconsecutive day/week
- Increase resistance by 2 to 10% depending on patient's progress and comfort level
- Emphasize pain-free exercising
|
