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Library
Beginner Exercise program

Confident Movement: Balance & Mobility for Older Adults

A gentle, supervised balance program helping older Phase 2 cardiac rehab patients build stability, coordination, and confidence for independent daily living.

Cardiac rehab
Improve function
Older adults
Confident Movement: Balance & Mobility for Older Adults

This program is designed for phase 2 (outpatient) cardiac rehab patients with a low functional level and low risk, tailored for older adults (65+). It focuses on balance & mobility training to enhance stability and independence, using a chair at a beginner progression level. Delivered in an in-clinic/supervised CR setting, it helps you improve coordination and movement confidence through gentle, supervised exercises, preparing you for daily activities and long-term health.

NO EQUIPMENT
Improve function

Exercise program details

Breakdown and suggested frequency:

Workouts for Weeks 1-2
Gentle seated and supported standing exercises to initiate balance and mobility.

  • Intensity: RPE: 9-11, HRR: 20-30%
  • Frequency: 3-5 sessions/week
  • Duration: 20-30 min
  • Suggested schedule:
    • Monday/Wednesday: P3 Wk1-2: Seated Balance Start
    • Tuesday/Thursday: P3 Wk1-2: Supported Mobility (Tue), P3 Wk1-2: Steady Balance Base (Thu)

Workouts for Weeks 3-4
Transition to standing balance and gentle mobility drills with chair support.

  • Intensity: RPE: 11-12, HRR: 20-30%
  • Frequency: 3-5 sessions/week
  • Duration: 25-30 min
  • Suggested schedule:
    • Monday/Wednesday: P3 Wk3-4: Standing Balance Boost
    • Tuesday/Thursday: P3 Wk3-4: Mobility Drill Step (Tue), P3 Wk3-4: Steady Mobility Base (Thu)

Workouts for Weeks 5-6
Enhanced standing balance and mobility with minimal chair support, introducing light walking. Focus on single-leg tasks and reaction drills to enhance coordination and stability.

  • Intensity: RPE: 11-13, HRR: 30-40%
  • Frequency: 3-5 sessions/week
  • Duration: 30-40 min
  • Suggested schedule:
    • Monday/Wednesday: P3 Wk5-6: Strong Balance Progress
    • Tuesday/Thursday: P3 Wk5-6: Mobility Endurance (Tue), P3 Wk5-6: Confident Balance Build (Thu)

Workouts for Weeks 7+
Maintenance of balance and mobility with minimal to no chair support. Focus on multi-step movements for functional application.

  • Intensity: RPE: 11-13, HRR: 30-40%
  • Frequency: 4 sessions/week
  • Duration: 30-60 min
  • Suggested schedule: 
    • Monday/Wednesday: P3 Wk7+: Sustained Balance Hold
    • Tuesday/Thursday: P3 Wk7+: Mobility Maintenance (Tue), P3 Wk7+: Confident Balance Peak (Thu)

Design Rationale and Notes

  • Alignment with AACVPR/ACSM Guidelines: This Phase 2 program starts with low-intensity balance/mobility (RPE 9-11, HRR 20-30%) and progresses to moderate (RPE 11-13, HRR 30-40%), aligning with outpatient guidelines for low function. Frequency (3-5 sessions/week) and extended duration (30-60 min) support stability gains, with 5-min warm-ups (RPE 8-11) and 5-min cool-downs (RPE 8-9) meeting prep/recovery standards.
  • Program Breakdown Adherence: Weeks 1-2 focus on seated drills and gentle flexibility to build confidence and stability, Weeks 3-4 increase standing drills with support, Weeks 5-6 progress to minimal support with walking and reaction drills, and Weeks 7+ maintain independence. Chair use ensures accessibility.
  • Optimal Number of Workouts: Three workouts per block offer variety and progression, with 7-10 exercises ensuring comprehensive balance/mobility coverage. Durations (20-60 min) and reps/holds (e.g., 10-22 reps, 15-60 sec) align with Phase 2 expectations for older adults.
🫀 This cardiac rehabilitation program was developed in alignment with current evidence-based guidelines from the American Association of Cardiovascular and Pulmonary Rehabilitation (AACVPR) and the American College of Sports Medicine (ACSM). To ensure clinical accuracy, safety, and effectiveness, the program was rigorously vetted and peer-reviewed by two certified cardiac rehabilitation clinicians:

  • Manshi Patel, MS, ACSM-CEP
  • Claudia Giacalone, MS, ACSM-CEP, CCRP, ACSM-EIM 3

Disclaimer: Clinicians should review this program carefully to ensure its appropriateness and safety for each individual patient before assigning it.

Updated Apr 10, 2025

Preview the 13 workouts
Fully preview all of the workouts in this exercise program before adding it to your Train account
P2 Wk1-2: Seated Balance Start
P2 Wk1-2: Seated Balance Start 22 min · Middle Back/Lats, Obliques, Quadriceps, Abs...
P2 Wk1-2: Supported Mobility
P2 Wk1-2: Supported Mobility 20 min · Calves, Hamstrings, Obliques, Abs...
P2 Wk1-2: Steady Balance Base
P2 Wk1-2: Steady Balance Base 24 min · Calves, Middle Back/Lats, Obliques, Abs...
P2 Wk3-4: Standing Balance Boost
P2 Wk3-4: Standing Balance Boost 20 min · Calves, Obliques, Ankles, Cardio...
P2 Wk3-4: Mobility Drill Step
P2 Wk3-4: Mobility Drill Step 26 min · Obliques, Abs, Cardio, Hip flexors...
P2 Wk3-4: Steady Mobility Base
P2 Wk3-4: Steady Mobility Base 30 min · Calves, Obliques, Ankles, Cardio...
P2 Wk5-6: Strong Balance Progress
P2 Wk5-6: Strong Balance Progress 33 min · Calves, Ankles, Cardio, Hip flexors...
P2 Wk5-6: Mobility Endurance
P2 Wk5-6: Mobility Endurance 30 min · Glutes & Hip flexors, Ankles, Cardio, Knees...
P2 Wk5-6: Confident Balance Build
P2 Wk5-6: Confident Balance Build 34 min · Core, Glutes, Obliques, Quadriceps...
P2 Wk7+: Sustained Balance Hold
P2 Wk7+: Sustained Balance Hold 38 min · Core, Glutes, Glutes & Hip flexors, Middle Back/Lats...
P2 Wk7+: Mobility Maintenance
P2 Wk7+: Mobility Maintenance 31 min · Ankles, Cardio, Knees, Legs...
P2 Wk7+: Confident Balance Peak
P2 Wk7+: Confident Balance Peak 42 min · Core, Glutes, Obliques, Quadriceps...
Cool-Down Stretches Routine
Cool-Down Stretches Routine 5 min · Legs, Rehab, Shoulders
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