Table 5.

Proposed exercise recommendation for sarcopenic older adults

	Frequency	Intensity	Duration (min)a	Type	Progression
Resistance exercise	1–5 session/week	20–80% of 1 Repetition Maximum (1-RM) or 6–14 points on Rating of Perceived Exertion (RPE) Volume of the exercise: 1–3 sets, 10–15 reps	20–75	Upper limb: biceps curl, triceps curls, double arm pull down, shoulder abduction/flexion, bench press, military press, seated row, bent row over Lower limb: knee flexion/extension, hip abduction/extension, leg press, squatting, calf raises, kick back, lunges Trunk: abdominal crunch and back extension	3 ways: 20–30% of 1RM progressing to 70–79% 1RM Body weight to thera band to ankle weights/sand bags to machine based Changing the volume of the exercise
Aerobic exercise	2–5 session/week	50–70% of HRmax or 7–17 point on RPE	6–30	Walking, slow running, fixed cycle ergometer, anterior/posterior/lateral repetitive stepping, stationary bicycle	3 ways: HRmax from 50 to 55% progressing to 65–70% RPE from 7 points progressing to 17 Varying the exercise duration keeping intensity constant/decreasing/increasing
Balance exercise	2/3 session/week	3 point on the scale of 10	5–30	Static balance: broad base standing, feet together, tandem stand, weight shifts, heel-up stand, one-leg stand Dynamic balance: heel raise, toe raise, heel/toe waling, vibration platform, stepping (anterior–posterior and lateral), quick directional change, complex cross over stepping activity, reaching	Increasing the difficulty level of exercise example from broad base to narrow base or from statics to dynamic
Stretching exercise	Static stretching exercise during warm-up and cool down

^aInclusive of warm-up, cool-down and rest period between exercise