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Goals
Goal Detail

andree

Goal:

I want to be able to climb a flight of stairs.

Time Frame:

1 week

Best Outcome:

I would like to be able to climb and descend a flight of 30 stairs independently every morning and every afternoon.

Steps and Action Plan:

Step 1:
Descend a flight of stairs using the handrail
- Activity 1:
  Bad leg/foot first for 5 steps down
- Activity 2:
  Strong leg/ foot first for 5 steps up
- Activity 3:
  Weak leg/ foot first to go down 10 steps
- Activity 4:
  Strong leg/foot first to ascend 10 steps
- Activity 5:
  Weak leg/foot first to descend 30 stairs
Step 2:
Climb 30 stairs using handrail
- Activity 1:
  Practice sit to stand activities to strengthen my legs
- Activity 2:
  Practice walking at least 500m every day to strengthen my legs and improve my balance and coordinati
- Activity 3:
  Practice 10 squats every day, initially holding a rail or post
- Activity 4:
  Walk sideways (good leg) 10 steps, then back to square one with weaker leg
- Activity 5:
  Go to gym. Try stationary cycle if it is easy to get on to. Cycle 5 mins
Step 3:
Descend 30 stairs without assistance

2 Responses

17/06/2019 09:12

What an excellent of stair walking as it can ge so hard. But at the pool the buoyancy of the water made walking easier for me. How are your goals progressing

17/06/2019 09:15

And I also thought of ping pong for exactly the same reasons as you described

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Activity 1:

Go to pool. Walk up and down the side forwards, backwards, sideways.

Activity 2:

Go to gym if convenient. Walk on treadmill for 10 mins

Activity 3:

Stand on good foot, lifting weak leg for 30 secs. Maintain balance.

Activity 4:

Stand on weak leg lifting strong leg up for 30 secs. Good for balance /strength. Count 1 potato, 2 p

Activity 5:

To make activities more stimulating, use counting rhymes, 1, 2 Buckle My shoe, 3, 4 Knock on the Do

Step 4:

Climb 30 stairs without assistance

Activity 1:
Practice stairs every day.
Activity 2:
Balance exercises. Catching a soft ball in sitting, then in standing
Activity 3:
Coordination Exercises. Catch ball with both hands, then good hand, then weak hand.
Activity 4:
More Coordination and Balance exercises in standing. Weak hand to opposite knee, shoulder, hip
Activity 5:
More pool exercises or Hydrotherapy. Use a floatie or kickboard to kick, paddle, move.

Step 5:

Descend and Climb 30 stairs independently in the morning

Activity 1:
Practice stairs every morning. Start with 5, then 10, then 15, 20, 25, 30!
Activity 2:
Add a stair session late afternoon. 5, then 10, 15, 20, 25, 30
Activity 3:
Add stairs at every opportunity. But ensure safety first. Good balance, coordination, strength.
Activity 4:
Cross training. Activities of daily living. Sit to stand, walking, gardening, shopping, stairs.
Activity 5:
Play ping-pong with a friend. Great for balance, agility, reflexes, coordination, fun!