Table 1.

Example of exercise program at community center.

Type	Approximate duration	Potential activities
Warm up	10 minutes	Gentle stretches for all major muscle groups (neck, shoulders, arms, hamstrings, quadriceps, and calves); marching on the spot to increase heart rate.
Aerobic training	20-30 minutes	Walking along a designated track with rests as needed, cycling and/or treadmill.
Functional exercises to promote strength and balance	20-30 minutes	Free weights and ‘wall climbing’ for upper extremity; mini-squats, stairs, hip abduction and hip extension while holding onto the back of a chair (therabands available to add resistance) for lower extremity; basic balance exercises such as practicing tandem stance, standing on one leg, walking on different surfaces (with mats and rails available for safety).
Cool down	10 minutes	Gentle stretches for all major muscle groups (neck, shoulders, arms, hams, quads, and calves); slow walking to decrease heart rate.