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| Program | Duration | |
|---|---|---|
| Warm-up | Stretching & walking | 10 min |
| Main exercise | Side running | 5 min |
| Forward running | 12 min | |
| Walking | 1 min | |
| Backward running | 12 min | |
| Cross step running | 5 min | |
| Fast forward walking | 5 min | |
| Cool-down | Static balance exercise | 5 min |
| Stretching | 5 min |
