An exercise program should feature each of the following three types of exercises done in combination to achieve maximum health benefits and improve overall quality of life.

Cardiovascular

• Individuals should rate their level of exertion using the Rating of Perceived Exertion scale - (a range of 6 to 20).   A rating of six equates to “very light,” while a rating of 20 means “very, very hard.” Individuals should target a 12 to 14 on the rating scale while exercising
• Individuals should focus on the duration, rather than the intensity of their workout.
• Individuals should engage in brief walking sessions (20 to 30 meters) several times daily, to increase cardiovascular endurance. The walking surface must be level.
• Individuals should perform exercises that use multiple, rather than single, muscle groups. Types of cardiovascular training include:  arm and leg ergometry, walking, cycling, and swimming.

Strength

• If possible, individuals should perform multi-joint rather than single-joint exercises. Note that it may be necessary to limit the use of weights to conserve energy for other tasks.
• Focus on increasing the number of repetitions rather than increasing the weight.
• Individuals should begin with one set of five to 10 repetitions, and work up to three sets of eight to 12 repetitions, three sessions per week.

Flexibility

• Individuals should perform range-of-motion and/or stretching exercises on a daily basis to prevent contractures and to maintain overall flexibility.
• Ideally, stretches should be held for 10 to 30 seconds, repeated three times, and performed three to four times daily.
• Focus on main muscle groups, especially those more likely to develop contractures, such as the arms, wrists, fingers, shoulders, legs, and hips.
• Avoid overstretching or hypermobility.