Table 3.

SaBang-DolGi walking exercise program.

Item	Description	Intensity	Remark	Frequency
Warn-up exercise (Aerobics) 10 min	*1W, **3W 1. Walking while turning the wrist. 2. Tapping the head, tapping the chest, clapping.	RPE 6–8	SaBang-DolGi (one or two turns) Healthy kinship Maintaining relationships	3 sessions/week
Muscle strengthening 10 min	Stretching the chest, erector spinal muscle, stretching over the shoulders. Cross PT up, cross PT down, down walking. 10 new programs for each session.	HR max 40–60% RPE 9–11 (Weeks 1–6)	SaBang-DolGi (One or two turns)
		HR max 60–80% RPE 12–16 (Weeks 7–12)
Complex exercise 25 min	***1B1W 1. Stretching the chest, walking with the chin. 2. Turning shoulders, tapping the abdomen. ****1B2W 1. Erector spinal muscle, praying, stretching shoulders. 2. Stretching the chest, jjamjjam walking_right, left. 3. Stretching over shoulders, walking while turning the wrist_ in or outward.	HR max 40–60% RPE 9–11 (Weeks 1–6)	Muscle strengthening motion + walking motion + stretching SaBang-DolGi (one or two turns)
		HR max 60–80% RPE 12–16 (Weeks 7–12)
Warm-down exercise 15 min	**3W 1. Jjamjjam, shaking the wrist, clapping. 2. Clapping and walking in the place. 3. Walking while tapping the shoulder of a person in front (Train walking). **3W and chanting balance slogans.	RPE 7-9	SaBang-DolGi (one or two turns) Pursuing fun Chanting balance slogans. “Let’s live healthily! Let’s live happily! Let’s live with gratitude!”

W, walking; B, balance; HR, heart rate; RPE, rating of perceived exertion; PT, physical training and personal training; *1W, one walking motion; **3W, three walking motion; ***1B1W, one balance motion and one walking motion; ****1B2W, one balance motion and two walking motion.