Table 2. Themes, mindfulness and PE components in the MBPE intervention.

Week	Theme of each session	Objectives	MBI component (20 min)	PE component (40 min)
1	Introduction to MBPE	Help participants to understand mindfulness, MBPE and key points of keeping mindful	1) Mini lectures on mindfulness, MBPE and key points of remaining mindful during PE 2) Initial experience of mindfulness (3-min breath meditation)	PE movement 1) Warm up (10 min): mindful torso rotation, mindful shoulder rotation, mindful wrist wrap, mindful knee circles, mindful ankle rotation 2) RE (20 min): mindful lateral hand raises, mindful hip abduction, mindful bicep flexors, mindful straight leg lift, mindful handgrip strength exercise, mindful toes up, mindful heels up 3) Cool down (10 min): mindful bicep stretch, mindful tricep stretch, mindful calf stretch, mindful quadricep stretch, mindful cross-legged twist, mindful back stretch PE intensity 1) Fairly light (10–11 on Borg scale) 2) 2 sets, 8–10 repeats
2	Paying attention to breath during static and dynamic movements	Help participants to understand the characteristics of mindfulness and learn how to pay attention to breath	1) Mini lectures on the key characteristics of mindfulness and the importance of focusing on breath, especially for older people with sarcopenia 2) Mindful practice: 6-min breath meditation 3) Tips on paying attention to breath during PE	PE movement Same as Week 1 PE intensity Same as Week 1
3	Paying attention to body sensations during static and dynamic movements	Help participants to understand the importance of paying attention to the body and know how to do so	1) Mini lectures on body sensations and appreciation 2) Mindful practice: 10-min body scan 3) Tips on paying attention to body sensations during PE	PE movement Same as Week 1 PE intensity 1) Somewhat hard (11–12 on Borg scale) 2) 2 sets, 10–12 repeats
4	Working with pain, challenges, and stress	Help participants to learn to notice pain, challenges and stress in the body and to observe their physical limitations non-attachedly	1) Mini lecture on pain and stress, especially those that older adults with sarcopenia commonly have in daily life 2) Mindful practice of noticing and observing pain, challenges and stress: 10-min seated meditation 3) Tips on noticing physical pain, limitations, stress or challenges during PE	PE movement Same as Week 1 PE intensity Same as Week 3
5	Working with thoughts during stillness and PE	Help participants to understand the relationship between thoughts and facts and learn to notice thoughts non-judgementally	1) Mini lecture on the conditioned mind: using some common thoughts of older adults with sarcopenia to elaborate on the topic 2) Awareness of our thoughts: 7-min sitting meditation 3) Tips on noticing and dealing with thoughts during PE	PE movement Same as Week 1 PE intensity 1) Hard (12–14 on Borg scale) 2) 3 sets, 8–15 repeats
6	Understanding habitual thinking patterns during life and PE	Help participants to understand that behaviour, thoughts and feelings are interwoven, and learn to notice the tendency to label things during PE	1) Mini lectures on becoming unstuck and having a flexible mind: using common negative feelings of older adults with sarcopenia to show how these negative feelings stick in the mind, behaviour, etc. 2) Mindful practice: 7-min sitting meditation 3) Tips on observing the tendency to label things during PE	PE movement Same as Week 1 PE intensity Same as Week 5
7	Self-compassion during life and PE	Help participants to understand self-compassion, how to improve self-compassion and show more appreciation towards PE and life	1) Mini lectures on compassion vs criticism and nourishing vs depleting activities 2) Mindful practice: 7-min loving meditation 3) Tips on self-compassion during PE	PE movement Same as Week 1 PE intensity Same as Week 5
8	Mindfulness-based PE and mindfulness in life	Help participants to learn to integrate mindfulness and MBPE into daily life and to view things from a beginner’s perspective	1) Mini lecture on incorporating mindfulness and mindfulness-based PE into daily life: what informal mindfulness activities we can do in daily life; when, where and how to do formal mindfulness practice, etc. 2) Mini lecture on keeping a beginner’s mindset: its importance and how to re-view the things that we ignore or take for granted 3) Mindful practice: 7-min sitting meditation with life nourishment	PE movement Same as Week 1 PE intensity Same as Week 5

MBI, Mindfulness-Based Intervention; MBPE, Mindfulness-Based Physical Exercise; PE, Physical Exercise.