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Notes

Here is space for you to make some of your own notes about the activities. You can include ideas about where and how you can do your activities. You might also include where you might be able to make changes to your daily routine, habits, or where you keep things in order to encourage you to do the activities.

Balance activities

Tandem stand

e.g. I tandem stand when I am waiting for the kettle to boil in the morning.

Tandem walk

e.g. every morning I tandem walk along the hallway to the front door to get the newspaper.

One-leg stand

e.g. I stand on one leg while I am waiting for the taxi to arrive.

Leaning side to side

e.g. I shift my weight from side to side while waiting for the kettle to boil.

Leaning forwards and backwards

e.g. I lean forwards and backwards while I am waiting for my dinner to heat in the microwave.

Stepping over objects – forwards and backwards

e.g. As I walk in and out of the laundry I step forward and backward over the join between the carpet and the tiles.

Stepping over objects – side to side

e.g. I step sideways over the join between the carpet and the lino as I go from the dining room to the kitchen.

Strengh activities

Bend your knees

e.g. I bend my knees each time I open the drawer in the bathroom vanity. I have moved the toothpaste to the bottom drawer to remind me to bend my knees.

Sit to stand

e.g. I try not to use my hands to stand up from the dining room table.

On your toes – standing

e.g. I stand on my toes in the morning to get my dressing gown off the hook on the back of the bathroom door.

On your toes – walking

e.g. I walk on my toes along the hallway from the bathroom to the lounge.

On your heels – standing

e.g. I stand on my heels next to the kitchen bench after I have dried the dishes.

On your heels – walking

e.g. When I am going outside to the garden, I walk on my heels along the verandah next to the rail.

Up the stairs

e.g. I make extra trips up the stairs instead of leaving things in a pile at the bottom to take up in one go.

Walk sideways

e.g. I sideways walk from my bedroom to the bathroom when I first get up.

Tighten muscles

E.g. I move my ankles when I am reading the morning newspaper; I bend and straighten my knees while I am waiting at the bus stop; I tighten and relax my buttocks when I am sitting on the edge of the bed before I get up in the morning.