Table 2.

Moderately strenuous physical activity program.

Course	Posture and Motions	Operation Method
Cardiopulmonary function	Step-ups 20 (times) × 3 (set)	30 cm high steps: go up the steps with one foot, stand with both feet together, go down the steps with one foot, stand with both feet together and repeat.
Lower body strength	Chair squats 15 (times) × 3(set)	Place a chair behind you and start in the standing position; squat down and raise your hands horizontally, and then squat down and touch the chair with your buttocks and immediately rise into a standing position. Do this once.
	Pistol squat 10 (times) × 3 (set)	Stand on one foot and leave the other foot off the ground (you can hold a support) and perform 10 deep squats on the left and right feet.
	Standing lunges 20 (times) × 3 (set)	Start in a standing position; put your feet together. Step on one foot (with a stride of more than 60 cm), retract the leg that has been stepped out, and step out with the other foot. Repeat the motion with your left and right feet 20 times.
	Walk in place with high legs 20 (times) × 3 (set)	Start a standing position, raise the leg in place up to thigh-level, and repeat the operation with the left and right feet 20 times.
Upper body strength	5-pound dumbbell arm curls 12 (times) × 3(set)	Stand vertically with dumbbells in hand and perform flexion movements with both hands at the same time.
	5-pound dumbbell flyers 12 (times) × 3(set)	Stand vertically with dumbbells in your hands and abduct your hands to a horizontal level at the same time.
	5-pound dumbbell shoulder raises 12 (times) × 3(set)	Hold the dumbbells at shoulder height as the starting point, raise both hands vertically at the same time, and then return to the starting point.