Toolkit of uptime strategies

Standing for indoor play and games, as long as possible - at the kitchen table or a tall table

• Jigsaw puzzles, Lego, bingo, board games, or iPad or computer games
• Hairdresser and dress-up games with siblings
• Use a jelly button to 'score points' during games. The more points, the more rewards (e.g., chocolate) at the end of standing time
• Games using switch-adapted toys (e.g., bubble machine, nerf gun, water gun)
• Play board or dice games using switch-adapted roller dice (e.g., bingo, picture lottery) standing at a tall table

Standing for arts, crafts, music, and hobbies, as long as possible - at the kitchen table or a tall table

• Play musical instruments (e.g., switch-adapted instruments), read a book/magazine, listening to an audiobook, cooking activities
• Do craft activities using adapted equipment (e.g., jewellery maker for pearl bracelets, colour bug, spin art) or use a switch adaptor for sewing machine, while standing at a tall table
• Schedule sit-to-stand breaks (e.g., with music, songs or dance)

Standing for TV, videos, and DVDs, as long as possible

• Standing while watching TV or videos

Standing when getting together with family and friends

• Do activities standing when visiting family members, friends, or fellow residents (if in a group home), e.g., while listening to music, choosing and putting on nail polish, getting a hair makeover

Standing for some household chores or cooking activities

• Participate in household chores:
  • Fold clean clothes
  • Setting up the dining table (e.g., choose napkins)
  • Do the dishes in the kitchen sink
  • Water plants inside or outside
• Participate in cooking activities
  • Use a switch-adaptor for electronic kitchen equipment (e.g., to whip cream, blend a smoothie, prepare dough)

Standing for personal care

• Brush hair while standing to improve movement of upper body and standing endurance
• Dry hair standing, using a switch for hair dryer
• Eat and drink while standing
• Encourage pushing through arms and legs to assist moving from sit to stand
• Stand by bed when getting pyjamas ready at bedtime

Classroom activities

• Join in classroom games/work activities using a tall table and switch-adapted devices
  • Cooking classes (e.g. use switch-adaptor for electronic kitchen equipment to whip cream, blend a smoothie, prepare a dough)
  • Music classes (e.g. use switch-adapted music instruments)
  • Arts and craft classes (e.g. use adapted equipment such as spin art or use a switch adaptor for sewing machine)
  • Math classes (e.g. use switch-adapted bingo game)
• Receive assistance to stand to complete fun/functional activities (e.g., chores, dance breaks, complete tasks)
• Give extra opportunities to stand up from chair and have a break from periods of sitting
• Participate in physical education classes using sit-to-stand chair/walker/stander (e.g., use a switch-adapted bowling ramp or tennis ball machine)

Field trips and school events

• Participate in school concerts and choir activities
• Watch sports games/parades/carnivals standing
• Stand during morning assembly

Getting together with peers outside of class

• Stand during eating/drinking breaks

Neighbourhood outings

• Bowl using bowling ramp

Community events

• Stand during concert activities
• Stand while watching sports games

Walking opportunities around the home

• Walk around the house as far as possible between activities (e.g., create walking route inside the house to complete throughout the day)
• Spread chairs/beanbags further apart to incorporate more steps to move between the two points
• Take alternative routes (e.g., from living room to bathroom, around other side of table) to increase number of steps taken
• Regularly walk a lap of the backyard

Play, games, and activities, inside or outside

• Hide-and-seek and scavenger hunt games
• Play in the garden
  • Jump on the trampoline
  • Kick balls
  • Knock down skittles
• Step and dance to favourite music

Arts, crafts, music, and hobbies

• Take movement breaks after prolonged periods of sitting (e.g., a dance break listening to a favourite song or complete puzzles/games)
• Pick flowers from the garden to make a bouquet
• Decorate the house for special occasions

Getting together with family and friends

• Walk to visit friends, others in the house, or fellow residents

Household chores - schedule a routine

• Participate in household chores - allow choices between 2 or 3 different tasks
  • Walk to and from mailbox daily
  • Help put own clothes into the washing machine
  • Help hang clothes on the line to dry
  • Set up the dining table
  • Load/unload dishwasher
  • Take out the bin
  • Water plants, inside or outside
• Feed pets

Walking opportunities in the classroom

• Hand out games/activities/worksheets to other students
• Walk between classrooms and between activities (e.g., music class to morning tea) instead of using wheelchair
• Schedule walks in and around school with changing speed (e.g., walk to say hello to other classes or the school office)
• Walk from bus to classroom when going to school, and from classroom to bus when leaving school
• Participate in school chores (e.g., collecting lunch boxes)
• Participate in physical education classes
  • Dancing
  • Running
  • Gymnastics
  • Ball games
• Complete classroom obstacle course
• Take regular movement breaks between classroom activities

Getting together with peers outside of class

• Play ball games (e.g., basketball into basketball hoop, kicking ball)
• Participate in games during recess (e.g., hide and seek, four corners, balloon games)
• Have scheduled and timed socialising breaks during classroom activities between students outside while standing

Neighbourhood outings

• Go shopping for personal items or groceries, walking with support from caregivers or trolley as needed
• Scheduled visit to parks and shopping centres
• Ten-pin bowling
• Go to watch a movie and find opportunities to walk inside movie theatre to seat without help
• Visit special locations (e.g., museum, art, gallery, zoo)
• Watch sport games and cheer on local sport teams

Organised physical activities

• Have a weekly or monthly schedule for activities that are enjoyable
• Horse-riding sessions
• Zumba sessions with parent/caregiver
• Gym sessions (e.g., walking on treadmill or riding on bike riding machine)
• Swimming or walking in the water with or without assistance
• Walk in and out of swimming pool on ramp, using railings for support as needed
• Participate in scout team
• Race running

Unstructured physical activities

• Have a weekly or monthly schedule for activities that are enjoyable
• Bicycle riding (e.g., side-by-side bicycle)
• Nature trail walks
• Summer activities
  • Swimming at beach
  • Surfing
  • Canoeing
• Paddle board
• Winter activities
  • Skiing
  • Sledding

Places for daily walking

• Take the dog for a walk at local park
• Do interval walking - switch between fast walking and usual walking pace (e.g., walk fast for 30 seconds and then usual pace for 30 seconds)
• Visit local playground
• Practice going up and down stairs
• Walk on track in forest
• Help pick herbs and flowers from the garden
• Walk around the park or botanical gardens (pointing out pretty flowers to distract from the prolonged walking)
• Walk on sand at the beach (note: this also works the foot muscles more)

Connecting with community

• Find a volunteer walk buddy and take her out for a walk
• Plant a community garden
• Participate in community fundraising
  • Walk-a-thon
  • Bake sale
  • Family team obstacle course