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.