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. 2022 May 28;19(11):6609. doi: 10.3390/ijerph19116609

Table 2.

Description of exercise content for each package of the NCGG-HEPOP.

Package Exercise Type Number of Sets Number of Repetitions/
Implementation Time
Load
Strengthening package Stretching the hamstrings 1 30 s each -
Stretching tight calf muscles 1 20 s each -
Squats 1 30 times Body weight
Standing training in a tandem position 1 30 s each -
Standing on one leg 1 30 s each Body weight
Marching in place 2 1 min Body weight
Balance improvement package Stretching the upper back and chest 3 10 s -
Stretching the arms and back 3 10 s -
Knee straightening exercise 2 10 times each Body weight
Standing heel raises 1 30 times Body weight
Standing up from a chair 1 30 times Body weight
Inactivity prevention package Stretching the quadriceps and front of the hip 1 30 s each -
Full body stretch 2 30 s -
Hip abduction exercise 3 20 times each Body weight
Twist exercise 3 10 times each Body weight
Drawing circles with the feet 2 10 times each Body weight
Standing heel raises 2 20 times Body weight

Which package to implement was selected based on the flowchart. It was recommended that the relevant package be implemented once a day.