Table 3.

An indicative training session of the 10-week intervention program.

Total duration of the ninth training session: 50 min
Warm-up-Flexibility (15 min)	Low-impact chair-based seated aerobic dance lower and upper limb movements (5 min). Dynamic and static stretching exercises (chair-based seated and chair-assisted standing) for the whole body (12 exercises; 2 sets × 15 s for static/15 reps for dynamic exercise).
Main part (30 min)
	Block 1. Seated aerobic dance (2 min)/2 balance strength exercises: (a) one-leg stance with the leg bent forward at 90° (1 set × 15 s/leg) and (b) calf raises with simultaneous tricep extensions with a mini ball (1 set × 10 reps). Block 2. Seated aerobic dance (2 min)/2 balance strength exercises: (a) one-leg stance with the leg bent forward at 90° (1 set × 15 s/leg) and (b) calf raises with simultaneous tricep extensions with a mini ball (1 set × 10 reps). Block 3. Standing aerobic dance (2 min)/2 balance exercises: (a) heel-to-toe forward walking (1 set × 3 m) and (b) backward walking (1 set × 3m). Block 4. Seated aerobic dance (2 min)/2 balance exercises: (a) heel-to-toe forward walking (1 set × 3 m), and (b) backward walking (1 set × 3m). Block 5. Seated aerobic dance (2 min)/2 strength exercises: (a) lateral raises with dumbbells from a sitting position (1 set × 10 reps) and (b) bicep curls with dumbbells from a sitting position (1 set × 10 reps). Block 6. Standing aerobic dance (2 min)/2 strength exercises: (a) lateral raises with dumbbells from a sitting position (1 set × 10 reps) and (b) bicep curls with dumbbells from a sitting position (1 set × 10 reps). Block 7. Seated aerobic dance (2 min)/2 strength exercises: (a) sit-to-stand exercise (1 set × 10 reps) and (b) adductor mini ball squeeze from the sitting position (1 set × 10 reps). Block 8. Seated aerobic dance (2 min)/2 strength exercises: (a) sit-to-stand exercise (1 set × 10 reps) and (b) adductor mini ball squeeze from the sitting position (1 set × 10 reps). Block 9. Standing aerobic dance (2 min)/2 strength exercises: (a) sitting twists (1 set × 10 reps) and (b) seated cat–cow exercise (1 set × 10 reps). Block 10. Seated aerobic dance (2 min)/2 strength exercises: (a) sitting twists (1 set × 10 reps) and (b) seated cat–cow exercise (1 set × 10 reps).
Cool down (5 min)	Low-impact chair-based seated aerobic dance lower and upper limb movements (2 min) and chair-based seated static stretching exercises for the whole body in conjunction with breathing exercises (3 min).