Table 17: Aerobic Exercise Recommendations for Improving Cognitive Function FITT Recommendations F requency • 3 days a week on alternate days. • 8 weeks. I ntensity • Moderate (60% to 70% HRmax, calculated as 226 – age). T ime • 40 minutes a day. • 120 minutes a week. T ype • 5 minutes of flexibility exercises (active limb movement and stretching).
• Aerobic exercises performed: Gradually increase from 23–30 minutes of cycling on a stationary ergometer. • 5-minute aerobic cooldown of moderate intensity (jogging).
Note: From Kumar et al. (2022)
Examples how to incorporate resistance exercise to improve cognition can be found in Table 18. Table 18: Resistance Exercise Recommendations for Improving Cognitive Function FITT Recommendations F requency • 3 days a week on alternate days. • 8 weeks. I ntensity • For weight resistance, do one weight repetition maximum test. • 60% to 80% of repetition maximum.
• If participant can complete repetitions without difficulty, they are progressed to next theraband color in order of next level of intensity (red, green, blue, black).
T ime
• 40 minutes a day. • 120 minutes a week.
T ype
• 5 minutes of warm-up aerobic exercise (active movements). • 30 minutes of resistance exercise with dumbbells and therabands: ○ Alternating biceps and shoulder lateral raises with dumbbells. ○ Knee flexor and extensor exercises performed with therabands. • 5 minutes of cool-down flexibility exercise (stretching).
Note: From Kumar et al. (2022)
Examples of making exercises into functional tasks can be found in listed in Table 19. Table 19: Ways to Make Exercises Into Functional Tasks (Use Function to Elicit Physical Movements from Clients) Muscle Group Physical Exercise (Occupation-Focused Task) Functional Activity (Occupation-Based Task) Upper body Shoulder arcs. Window washing. Upper body Exercise bar. Sweep floor, change a shower curtain, push a cart, make a bed. Upper body Ring arc, clothespins on a ruler. Hanging clothes on a line to dry. Total body Pick up preplaced cones from the ground. Pick up spilled playing cards that were dropped during the activity. Lower body, core Leg extension, bridging, rolling. Getting dressed while supine (in bed). Lower body Abduction, adduction, dynamic balance on balance board. Interactive video game, dancing. Lower body Knee flexion, knee extension, marching. Kicking a ball, flattening cans/paper cups. Note : Adapted from AOTA (2020) and Peabody (2013).
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