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Week Frequency Exercisea Duration 1–2 5 days per weekb Walking or stationary bicycle 10 minutes per day total 3–4 5 days per week Walking or stationary bicycle 20 minutes per day totalc 5–6 5 days per week Walking or stationary bicycle 30 minutes per day totalc 7–8 5 days per week Walking or stationary bicycle 40 minutes per day totalc 9–10 5 days per week Walking or stationary bicycle 50 minutes per day totalc > 10 5 days per week Walking or stationary bicycle 60 minutes per day totalc ↵a Continuous exercise of low to moderate intensity; if the patient prefers high-intensity interval training and can do this effectively, the duration can be halved. Other aerobic exercises that can be performed include low-impact aerobics, seated aerobics, water aerobics, swimming, treadmill, slow jogging, elliptical stepping, recumbent cycling, and seated stepping.
↵b Preferably on days not doing resistance exercises.
↵c Can be done in 10-minute increments.
Week Frequency Muscle groups Sets and repetitions 1–2 1 day per week 10 1 set of 12 repetitions 3–4 2 days per weeka 10 1 set of 12 repetitions 5–8 2 days per week 10 2 sets of 12 repetitions 9–12 2 days per week 10 3 sets of 12 repetitions > 12 2 days per week 10 4 sets of 12 repetitions ↵a Done 3 days apart, preferably on days when aerobic exercises are not being done.
Day of week Type of exercise Monday Aerobica Balance Tuesday Aerobic Flexibility Wednesday Resistance Balance Thursday Aerobic Friday Aerobic Flexibility Saturday Resistance Balance Sunday Aerobic ↵a Continuous exercise of low to moderate intensity; if the patient prefers high-intensity interval training (anaerobic) and can do this effectively, that is a suitable substitute.
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