Index

Index

A

1. ankle strength 49–50, 55

B

1. balance 54
2. balance training 3, 53–54
   1. activities 15, 23–38, 73, 99–101
   2. combining balance activities 41
   3. principles of 6, 13
3. base of support, reducing 13, 17, 24, 26, 28, 43
4. ‘bend your knees’ activity 9, 52, 53, 60, 102
5. bodyweight training 51
6. buttock muscles 50

C

1. calf muscles 54
2. chest pain 7

D

1. daily activities 23, 59
2. dizziness 7
3. dorsiflexor muscles 50
4. dynamic balance 13

F

1. falls prevention 3, 49
2. foot placement 27

G

1. gait 49
2. gluteal muscles 55

H

1. habits, forming good 4, 23, 90
2. hamstring muscles 50
3. ‘heel-to-toe’ walking. See ‘tandem walk’ activity
4. hip abductor muscles 55
5. hip extensor muscles 50
6. hip strength and stability 49–50
7. household activities 23, 59

I

1. incorporating activities into daily life 6, 8, 23, 25, 27, 29, 31, 33, 35, 37, 52, 59, 61, 64, 69, 73, 75, 77, 82, 86, 90
2. independence 3, 49

J

1. joint pain 7

K

1. knee bends. See squatting
2. knee strength 49–50

L

1. leaning activities
   1. ‘leaning forwards and backwards’ activity 15, 18, 32–33, 100
   2. ‘leaning side to side’ activity 15, 18, 30–31, 100
2. leisure activities 23, 59
3. LiFE principles 6–7
4. lower back muscles 50

M

1. moving slowly 51, 53
2. multitasking 44
3. muscle loading 6, 49, 51, 53, 55
4. muscle mass 49
5. muscle pain 7
6. muscle strengthening. See strength training
7. musculoskeletal pain 7

O

1. ‘one-leg stand’ activity 15, 18, 28–29, 100
2. ‘on your heels’ activities 52, 54
   1. standing 66–67, 103
   2. walking 72–73, 103
3. ‘on your toes’ activities 52, 54
   1. standing 66–67, 102
   2. walking 68–69, 103

P

1. physical activity 6, 49, 88
2. physical fitness 6
3. practising the LiFE activities. See habits, forming good;
   1. See incorporating activities into daily life

Q

1. quadricep muscles 50, 55

R

1. recording your activities 87–88.
   1. See also worksheets
2. references for further research 107
3. remembering to do the activities 86

S

1. safety 6
2. shin muscles 54
3. shortness of breath 7
4. shuffling 5, 50
5. ‘sit to stand’ activities 52, 53, 102
   1. from a low chair 64–65
   2. from a normal chair 62–63
6. squatting 7, 8, 35, 37, 50, 53, 60
7. stability, moving to the limits of 14, 30, 32, 43, 44
8. stairs, going up 4, 8, 50, 51.
   1. See also ‘up the stairs’ activity static balance 13
9. ‘stepping over objects’ activities 14, 15
   1. ‘forwards and backwards’ 15, 19, 34–35, 43, 101
   2. ‘side to side’ 15, 20, 36–37, 101
10. strength training 3
    1. activities 52, 59–82, 102–104
    2. principles of 6, 51
11. support during activities, using 17–18, 25, 28, 33, 35, 55, 71, 73
    1. reducing the need for 41, 45

T

1. ‘tandem stand’ activity 15, 17, 24–25, 43, 99
2. ‘tandem walk’ activity 15, 16, 17, 26–27, 45, 99
3. ‘tighten muscles’ activities 52, 55, 104
   1. bend and straighten knees 80
   2. move ankles 78–79
   3. tighten buttocks 81

U

1. unsimplifying daily tasks 8, 49
2. ‘up the stairs’ activity 52, 55, 74–75, 104.
   1. See also stairs, going up

W

1. walking, improving 3, 5
2. ‘walk sideways’ activity 52, 55, 76–77, 104
3. worksheets
   1. Activity Planner 87–88
   2. activity recording 87
   3. notes 99–104