Evaluating the effects of an exercise program (Staying UpRight) for older adults in long-term care on rates of falls: study protocol for a randomised controlled trial

Table 2 Staying UpRight class structure

Weeks 1–2	5 min	Breathing control/posture
Balance	10 min	1–2 exercises from each category^a
Strength	20 min	10 repetitions × 2 sets; 60 s rest
		Upper limb × 2–3
		Trunk × 2
		Lower limb × 3–4
Cool down	5 min	Stretching
Weeks 3–4	5 min	Breathing control/posture
Balance	10 min	1–2 exercises from each category^a
Strength	20 min	15 repetitions × 2 sets; 60 s rest
		Upper limb × 2–3
		Trunk × 2
		Lower limb × 3–4
Cool down	5 min	Stretching
Weeks 5–6	5 min	Breathing control/posture
Balance	15 min	2–3 exercises from each category^a (introduce new exercises & progress previous)
Strength	25 min	12–15 repetitions × 2 sets; 60 s rest
		Upper limb × 3
		Trunk × 2–3
		Lower limb × 4
Cool down	5 min	Stretching
Weeks 7–13	5 min	Breathing control/posture
Balance	15 min	3–4 exercises from each category^a (Introduce new exercises & progress previous)
Strength	30 min	15 repetitions × 2 sets; 60 s rest
		Upper limb × 3–4
		Trunk × 2–3
		Lower limb × 5–6
Cool down	5 min	Stretching
Week 14–ongoing	5 min	Breathing control/posture
Balance	20 min	3–4 exercises from each category^a (introduce new exercises & progress previous)
Strength	30 min	15 repetitions × 2 sets; 60 s rest
		Upper limb × 4
		Trunk × 3
		Lower limb × 6
Cool down	5 min	Stretching

^aBalance categories: centre of gravity control, weight transfer, postural strategies, gait training, multisensory

ISSN: 1745-6215