Memory

Activity
Book
Engaging ways to stimulate the brain,
for people living with memory loss or dementia
 Memory
Activity
Book
Engaging ways to stimulate the brain,
for people living with memory loss or dementia

Helen Lambert
 Contents
DK UK DK INDIA
Project art editor Francis Wong Senior designers Mahua Mandal,
Project editors Annelise Evans, Miezan van Zyl Vaibhav Rastogi
US editor Karyn Gerhard
Preface 6
Editors Arpita Dasgupta, Priyanjali Narain
Senior designer Sharon Spencer Assistant art editors Rabia Ahmad,
Senior editor Helen Fewster Simar Dhamija
Proofreader Ruth O’Rourke Jones Jacket designer Tanya Mehrotra INTRODUCTION
Jacket design development manager Jackets editorial coordinator
Sophia MTT
Priyanka Sharma
Jacket editor Claire Gell
Managing jackets editor Saloni Singh How memories work 10
Producer, pre-production Andy Hilliard
DTP designer Ashok Kumar
Senior producer Alex Bell What is dementia? 12
Senior DTP designer Harish Aggarwal,
Managing editor Angeles Gavira Guerrero
Managing art editor Michael Duffy
Vishal Bhatia Living with dementia 14
Assistant Picture Researcher
Associate publishing director Liz Wheeler
Art director Karen Self Vishal Ghavri How activities help 16
Design director Phil Ormerod Managing Picture Researcher
Taiyaba Khatoon
Get the balance right 18
Publishing director Jonathan Metcalf
Senior managing editor Rohan Sinha
Make your life manageable 20
For Nana Managing art editor Sudakshina Basu
Author Helen Lambert Pre-production manager Balwant Singh How to use the activities
Cofio Dementia Training Production manager Pankaj Sharma in this book 22

First American Edition, 2018 A catalog record for this book

Published in the United States by DK Publishing is available from the Library of Congress.
345 Hudson Street, New York, New York 10014 ISBN: 978-1-4654-6922-9
OUT AND ABOUT
Copyright © 2018 Dorling Kindersley Limited
DK, a Division of Penguin Random House LLC DK books are available at special discounts
Aerobic exercise 26
18 19 20 21 22 10 9 8 7 6 5 4 3 2 1 when purchased in bulk for sales
001 – 305946 – Nov/2018 promotions, premiums, fund-raising, or Ride a bike 28
educational use. For details, contact:
All rights reserved.
Without limiting the rights under the copyright
DK Publishing Special Markets, 345 Hudson Go swimming 30
Street, New York, New York 10014
reserved above, no part of this publication may
[email protected] Sports heroes 32
be reproduced, stored in or introduced into
a retrieval system, or transmitted, in any form, Play a team sport 34
or by any means (electronic, mechanical, Printed and bound in China
photocopying, recording, or otherwise),
A WORLD OF IDEAS:
Keep strong and supple 36
without the prior written permission of
the copyright owner. SEE ALL THERE IS TO KNOW Simple exercises 38
Published in Great Britain by
Dorling Kindersley Limited www.dk.com Simple relaxation routines 40

AARP is a registered trademark. All rights reserved. Go on a nature walk 42

Keep a nature diary 44
PLEASE NOTE Make a nature diary 46
This book is intended for informational purposes only and is not intended to
be a substitute for professional or medical advice. The suggestions for Walk the dog 48
activities in this book are based on research by the publisher, but the
Go shopping 50
publisher is not engaged in rendering personal advice to individual readers in
relation to medical or other matters. Each reader should be aware that the Modern fashions 52
ability to undertake activities (or the extent to which activities can be
undertaken) diminishes over time for people living with dementia, and abilities Go on an outing 54
and activities should therefore be reassessed from time to time. Readers
should always take the range of their abilities into account before adopting Plan an outing 56
any suggestion in this book. Before undertaking any exercise, readers are
advised to seek the advice of their doctor. The publisher and AARP cannot Get into the garden 58
accept, expressly disclaim, and deny any liability for any loss, injury, or
Sow seeds of
damage that is sustained by readers in consequence of adopting any
suggestions or of using the information in this book. annual plants 60
Create a sensory garden 62 Bring the outdoors in 182
PUZZLES AND GAMES
Add plants to a sensory garden 64 Make things with leaves 184
Plant a container 66 Do a jigsaw puzzle 120 Make a leaf wreath 186
Plant a window box 68 Make a jigsaw puzzle 122 Make a tea-light lantern 187
Go birdwatching 70 Test your nose and taste buds 124 Sew something useful 188
Feed the birds 72 Sew some placemats 190
Play the “Test Your Nose” game 126
Make a bird-food Pick up the knitting needles 192
Play a word game 128
streamer 74
Make a fidget cuff 194
Play the word chain game 130
Indoor gardening 76
Make a sensory blanket 198
Grow microgreens Moon landings 132
in muffin cups 78 Make festive decorations 200
Play with numbers 134
Make paper pom-poms 202
Play bingo 136
REVISITING THE PAST Make memory
Board game challenge 138 labels and signs 204
The Seven Wonders Keep cooking 208
Bring out the photos 82 of the World 140
Compile a photo album 84 Healthy salads 210
Pattern puzzles and games 142
Draw a family tree 86 Make a couscous salad 212
Play a card game 144
Fill a memory box 88 Make sweet treats 214
Play a picture-card game 146
Fill a scrapbook 90 Make peppermint creams 216
Play “Guess the Animal” 149
The story of
the telephone 92
Record your life story 94 ARTS AND CRAFTS Useful resources 218

Make a theme bag 96 Index 220

Painting and drawing 152
Watch an old movie 98 Acknowledgments 224
Draw a cat 154
Make caramel corn 100
Make a pressed-flower card 156
Create a collage 160
MUSIC AND DANCE
Make an abstract collage 162

Do a dance 104 Famous works of art 164

Listen to music 106 Easy printing 166

Musicals 108 Block print an apron 168

Create a playlist 110 Make a papier-mâché bowl 170

Singing is good for you 112 Working with wood 174
Play the musical journey game 114 Make a window box 176
Play an instrument 116 Classic cars 180
6 Preface

Preface or improve the symptoms. Equally important,

they provide meaningful ways to spend time
You’ll find a lot of conflicting information about with loved ones. The benefits of trying these
brain health out there. Scientists haven’t found activities are numerous.
a miracle cure to keep our brains sharp. But
one thing we do know is that keeping ■ Completing the activities with family
engaged and connected can help. That’s members, loved ones, or caregivers fosters a
where “The Memory Activity Book” comes in. sense of connection and togetherness that is
Here you’ll find a collection of more than important for emotional well-being.
70 engaging and fun projects, designed to ■ The activities let you enjoy life in the moment,
boost brain health for people living with while it is happening.
memory loss, Alzheimer’s disease, or another ■ The more physical activities support overall
form of dementia, and for their relatives, health, which in turn can improve brain health.
friends, and caregivers. While activities of this ■ Crafting activities help you practice skills and
nature have not been proven to stop dementia make things that will help you function better in
or memory loss, they may slow the progression everyday life, now and in the future.

Be activ
e and men
tally stim
ulated

the moment
Savor the pleasure of
 Preface 7

The activities each offer at-a-glance guidance: ■ Music and Dance: Use the power of
how long they take, whether they’re to do music to bring you joy, connect with others,
alone or with others, the skill level, what you’ll and express yourself.
need to do them, and how they help. They ■ Puzzles and Games: These activities
stimulate your brain and may boost your
are grouped according to themes:
ability to think, reason, concentrate, and
■ Out and About: These activities are more deal with tasks.
physical in nature and can help support ■ Arts and Crafts: Feel the satisfaction of
mental well-being and improve mood by working with your hands and producing
something beautiful and useful while
increasing blood flow to your brain.
stimulating your senses.
■ Revisiting the Past: Reminiscing helps
Flip though the book and find an activity that
trigger memories and emotions, and these
interests you and fits your abilities. Then jump
activities let you connect with loved ones right in and get started!
and enjoy exploring personal and family
history together.

Make eac
h day spe
cial

nces
red experie
sha
Enjoy
Discover the power of creativity
INTRODUCTION
10 Introduction

How memories work

The human memory is complex and not fully understood. To remember
something, the entire brain engages in a series of specific tasks so that
we can recall events that have shaped the person we are.

Short-term memory believed to sift out details that we don’t need

We have many types of memories that do to remember. However, short-term memory
different things. Our immediate memory is can hold on to only five to eight pieces of
unconscious and takes in information from the information at a time, so if you are distracted,
senses—sight, sound, touch, smell, and you easily forget that information.
taste—in seconds. It then consolidates
relevant information into short-term memory. Long-term memory
In the cerebral cortex, a long-term memory is
The short-term, or working, memory holds encoded and stored by forging connections
on to information for 30–60 seconds. This is between brain cells. These connections and
long enough to add up a sum in your head the memory are stronger if we rehearse the
or write down a telephone number. It is also information or if it involves emotion.

Storing memories
One theory of how memory works is that short-
term memory takes data from the immediate
memory, organizes it, and makes it a long-term
memory that can be retrieved at a later point.

1. Data from the 2. Memories are sorted 3. Various lobes of the 4. To recall something,
senses is received and the brain creates a cerebral cortex, or gray your unconscious mind
by the brain, which chain of electrical and matter, in the brain store searches for and
organizes it to make chemical connections many different types of retrieves the relevant
short-term memories. between brain cells. encoded memories. encoded memory.
 How memories work 11

Types of long-term memories

We have several types of long-term
memories to remember different kinds
of events, information, or feelings.

mory
Episodic me ts or
emory of even
We use our m er
de s in o ur lives to rememb
epis o child,
e dd ing d ay, the birth of a
our w ad eggs
sc ho o ltea ch er, or that we h
a
for breakfast.
Seman
tic mem
This hold ory
s our ge
informa neral kn
tion that owledge
the year w e have le ,
s, and th arned o
know to e things ver
be true. we just
us that th For exam
e world ple, it te
is round lls
.

Prospective memory
Prospective memory allows us to
remember to do something in the
future, such as to go to an
appointment or to take medication.

Procedural memory
This allows us to carry out learned
tasks, such as driving a car or
making a cup of coffee. We don’t
think about many things we do each
day; we just know how to do them. Emotional m
emory
Emotional me
mory, of positiv
negative feelin e or
gs, may be trig
when we see, gered
hear, touch, sm
taste somethin ell, or
g that reminds
a particular tim us of
e in our life.
12 Introduction

What is dementia?
Dementia is an umbrella term used to describe the symptoms
caused by different diseases and conditions that affect brain
function. In all types of dementia, the brain is gradually damaged
and symptoms worsen over time.

Symptoms of dementia Common types of dementia

The symptoms of dementia vary from person Alzheimer’s disease and vascular dementia
to person, and it is impossible to predict what are most common, but there are probably
impact dementia will have on your life. In the more than a hundred different types.
early stage, changes are subtle. You may
notice your memory is less reliable and just ■ Alzheimer’s disease affects the entire
chalk it up to age, but it may become more brain over a period of years, with a gradual
significant over time. Other symptoms include: decline in function. The brain shrinks as brain
cells die, affecting the hippocampus (site of
■ Having difficulty managing money or short-term memory), so memory impairment
balancing the checkbook. is one of the first symptoms.

■ Becoming lost in once-familiar places or ■ Vascular dementia is caused by a

struggling to recognize acquaintances. disruption to the brain’s blood supply. Unlike
Alzheimer’s disease, vascular dementia
■ Forgetting where you put things.
causes only patchy brain damage, so
■ Repeating yourself often. some parts of the brain are not affected.

■ Changes in your vision. ■ Mixed dementia involves Alzheimer’s

disease and another type of dementia,
■ Communication difficulties. commonly vascular dementia.
■ A change in cognitive skills, with everyday ■ Dementia with Lewy bodies combines
tasks becoming more challenging. some cognitive decline associated with
■ Becoming less steady on your feet. Alzheimer’s disease and symptoms that are
similar to those of Parkinson’s disease. These
■ Noticable changes in mood, such as symptoms include difficulties with mobility,
feeling depressed or anxious, or behavior. stiffness, and shaking. Hallucinations are also
a common symptom.
 What is dementia? 13

■ Frontotemporal dementia results from helps us map where one thing is in relation
damage to the front part of the brain initially, to another and how we get from A to B.
causing people to behave “out of character.”
■ The frontal lobe is the part of the
They may not censor their thoughts and
brain that allows us to reason; make
feelings as they used to, saying hurtful things,
decisions; weigh risks; initiate sequence
swearing, or behaving in a disinhibited way.
and complete tasks; control thoughts and
Communication difficulties are common.
reactions; and censor behavior.

Parts of the brain affected ■ The parietal lobe interprets information

The brain is a highly complex and specialized from the senses, enabling us to read, use
organ. Damage to different parts of the numbers, and recognize pain.
brain impacts someone with dementia in
■ The temporal lobe is involved in
various ways.
memory storage and language skills,
hearing, and emotion.
■ The hippocampus is crucial to receiving
information from the short-term memory and ■ The occipital lobe is mainly concerned
laying down new long-term memories. It also with interpreting what the eye sees.

Frontal lobe
Hippocampus

Parietal lobe

▲ A brain scan shows half the

brain (in orange) of a person with
Alzheimer’s disease, overlaid on a
Occipital healthy brain. It is clear how much
Temporal lobe lobe the damaged brain has shrunk.

◀ Billions of brain cells control

everything we think, feel, and
do. Dementia symptoms vary
based on where damage occurs.
14 Introduction

Living with dementia

It may be possible to slow the progression of dementia and take steps
to minimize the impact the condition has on your everyday life. Even so,
symptoms fluctuate and there will be good and bad days.

Plan ahead Assistive technology

Focusing on meaningful activities you can do A wide range of items, often technology-
may help to maintain your quality of life and based, is available to help you stay
well-being. You may be able to slow cognitive independent. These include night/day
and memory decline by physical exercise clocks that indicate when it is time to get
and by challenging your brain. Establishing out of bed and alerts
routines may help maintain your independence. that allow you to call
Prepare memory labels and signs (see pages for help when in
204–207) to remind you of the steps involved distress. Safe walking
in tasks such as using the washing machine technologies with GPS
or to indicate the contents of a cupboard. devices help you find your
way—or be found if you get
lost or into difficulty: they
can make the difference ▲ Try using a
between staying at home GPS app on
and going for a walk. your phone.

Manage risk
As dementia progresses, some things will
become more difficult to do. It is important to
acknowledge changes and adapt
certain activities to your changing
abilities. Focus on what you can do,
Use a calendar rather that what you cannot do.
However, many things we do in life
involve risk, so it should be your aim to
▶ Plan ahead by
minimize risk, rather than eliminating
using a calendar and
place signs throughout every activity that involves a slight risk.
Make
your home to alleviate memo You may find that having someone with
ry sig
ns
feeling disorientated. you helps you to feel more confident.
 Living with dementia 15

Maintain relationships US
EF
Social interaction supports brain health.

UL
Declutter your
Maintaining positive relationships also helps

TIP
cupboards and work
you avoid loneliness and isolation. It can also spaces to make it

S
easier to find things
help you to retain a sense of self—your •
feelings about who you are as a person. Your Make a list of daily,
weekly, and monthly
role within any relationship does not have to tasks. Check them off
change. Sharing activities with another person as you do them
who can help you may give you confidence to
try new things or to continue doing things that
are important to you. Participating in social
activities with family or friends, such as playing ▼ Maintaining relationships with family and friends
a game or going on an outing, also may help is fundamentally important because social contact
you maintain your communication skills. keeps you feeling connected to those around you.
16 Introduction

How activities help

As human beings, we have an innate need to be active and
occupied. Activity of all kinds, from doing a craft project to making a cup
of coffee, may benefit both our physical and mental well-being. Inactivity,
or irregular activity, can lead to agitation or irritability.

Keeping fit and healthy Staying socially active

Try to be as physically active as you can. Activities frequently provide you with
This could involve going for a run or swim, opportunities to socialize with family and
riding a bicycle, and playing friends. This can boost your confidence and
a team sport, but also ▼ Biking spirits, make you feel better about yourself,
more gentle exercise, increases blood and stop you from becoming isolated and
such as taking a flow to the brain lonely. It is easier to establish a routine if you
and helps to
walk in the garden commit to regularly meeting with friends or
maintain your
or even just moving gross-motor family. Sharing activities and engaging with
around more in skills. others may also help you keep your cognitive
the house. and communication skills sharper for longer.
The benefits
of exercise
include:

■ Maintaining mobility, strength,

balance, and good posture.

■ Reducing aches and pains, and also

reducing the risk of falls.

■ Support of heart health.

■ Increased flow of oxygenated blood

to the brain, slowing down cognitive
decline and memory loss.

■ Increased appetite, better digestion,

and reducing risks of constipation. ▲ Participating in social activities supports brain
health, is fun, and allows you to maintain your
■ Improved quality of sleep. communication and social skills.
Improving cognitive skills ▲ Enjoying creative pursuits may boost your
The brain uses cognitive skills to make sense well-being and confidence. Some people feel
of the world. You may be able to slow the it also improves their cognitive ability.

decline of these skills by doing activities that

stimulate, challenge, and increase blood flow ■ Gross-motor skills—controlling your body
to the brain. Cognitive abilities include: to make larger movements such as walking.

■ Fine-motor skills—controlling your

■ Memory and communication skills.
body to make small movements such as
■ Attention and concentration. manipulating a pen.

■ Perception—how the brain interprets

information received from the senses. Mood and behavior
Your hobbies and interests help to shape you
■ Visuo-spatial awareness—how your brain
as a person and if you stop doing the things
interprets visual information and spatial
you enjoy, you may become depressed,
relationships.
stressed, or anxious. If you struggle to
■ Executive functions, such as thinking, express those feelings, you might appear to
reasoning, decision-making, determining be more quick-tempered to people around
risk, and recognizing the impact that you you. Meaningful activities will help you to feel
have on others. more in control of yourself and your life.
18 Introduction

Get the balance right

This book slots activities into three categories: self-care,
productivity, and leisure. Some activities will fall under more
than one category, depending on your likes and dislikes,
but it is important that you get a balance
of activities in your life in order to maintain
your physical and mental health.

Finding balance
These categories are not rigid—for example,
taking part in a yoga class could be leisure,
Productivity
but it is also a way of taking care of yourself. Doing something useful may help
you
The important thing is to include activities that maintain your sense of self-worth.
strike a balance between self-care, productivity, Productivity includes all activities
and leisure, so that you can find those that best where you produce something, suc
h
suit your personal preferences. as making a meal, planting a
container, or planning an outing.

ies
e activit each
Self-car in gs we do
e the th as Leisure
These ar s e lves, such
re for o ur Leisure activities are the things you
day to ca our home
, and ng
c le a ning fter do in your spare time, such as goi
eating, . L ooking a
edic a tio n
entally als
o on outings, engaging in hobbies,
taking m a nd m a
physicall
y spending time with others, reading
yourself re.
er self-ca book, or doing a crossword puzzle.
falls und
 Get the balance right 19

Which activity is right for me?

It is impossible to dictate which activities are
going to be right for you, as people have
different likes and interests. To stay motivated
and get the most from activities, choose ones
that you enjoy and that interest you. Keep
doing the things you have always done, to the
best of your ability. If things are becoming
more difficult for you, you need to choose a
level of activity that suits your current ability (a
practice known as “grading”).

Be prepared to share
You could seek support and assistance with
the things you are struggling with. Sharing
activities in this way can help you to continue
doing the things that give you pleasure. You
may also find that the people around you take
over some of the everyday activities. However,
if you are to maintain the skills you have, you
need to practice them as much as you can.

▲ Cooking and baking could be seen as a ▲ Don’t be discouraged when things become more
productive activity that also is part of self-care, difficult. Even an accomplished violinist couldn’t play
but if it is your hobby, it also counts as leisure. It a demanding piece well without rehearsing it. We all
is also a good activity to share with someone else. need to practice skills to maintain them.
20 Introduction

Make your life manageable

As your abilities change, you may have to adapt some of your activities,
or break down activities into smaller tasks, so you can continue to take
part. Match each activity to your current skills and abilities.

Adapting activities Break it down

If you’re beginning to struggle with some To adapt activities to ensure that they are just
meaningful activities, you may consider right for you, it is important that you have a
adapting them to meet your changing abilities. true sense of the steps involved in completing
Choose a level of activity that suits you. The them. It is easy to underestimate the
key to success is ensuring that you neither complexity of some activities because you
overestimate your ability and attempt activities will be used to doing many of them each
that are too challenging, nor underestimate day without having to think about it. One way
your ability and become frustrated. of understanding this is to think about a
recipe, for example a recipe for making a
sandwich. The recipe would tell you the
equipment you would need,
the ingredients required,

Add fillin
g

Prepare bread

▲ If you can no longer walk without the use of a ▲ Break down activities into manageable steps
cane, consider taking someone with you when you and then follow the sequence so that something
go shopping to help carry your groceries. seemingly complicated becomes easy.
 Make your life manageable 21

How does it work

TA
LK
Your favorite things
to do outdoors If you are an avid baker, but are now unable

ABOUT…
• to follow complex recipes, it does not mean
Do you enjoy making food
or is it a chore? you will never bake again. Simplify the recipe
• by breaking it down into easy steps. You
How many steps are there to
making a cup of coffee? may be able to share the activity with another
person and do only the parts you feel

◀ You can keep

doing the things
and the step-by-step instructions of what that you’ve always
you need to do. Most activities can be enjoyed, but you may
have to change the
broken down into a recipe in the same
level of the activity.
way. Break down everyday activities—such
as making a cup of coffee, brushing your
teeth, mowing the lawn, or playing a card
game—into smaller steps to find the recipe
for each of them. This breakdown of steps
provides you with all the information you
require to successfully complete the activity.

comfortable doing. If you have always

enjoyed gardening, you may not want to tidy
hedges with an electric hedge trimmer, but
may still enjoy pruning the roses, growing
vegetables, or raking leaves. With this
approach, you can continue to do the things
you have always done and enjoyed, in a way
that ensures success. Taking part in the
activity is more important than the end result.

Cut

Enjoy y
our me
al
22 Introduction

How to use the

activities in this book
There is growing evidence that being physically, mentally, and socially
active may help maintain brain health. Using your existing skills and
compensating for any difficulties you experience may help to slow the
progression of dementia. In this book, there is a broad range of
activities to help you sustain a healthy and balanced life.

Choosing activities
Each chapter includes the guidelines for
different activities to meet a range of different
abilities. Some activities may be too complex,
while others may seem too easy. Try to find
activities that match your current level of
ability and skill and that appeal to you from
each chapter. Activities need to be challenging
enough that you get a sense of achievement
from them, but not so difficult that you
become frustrated by them, or give up. Get creative

Family and friends

A lot of the activities in this book can be
enjoyed together with family or friends. Another
person may do part of the activity, while you do
another, or you may do it together. For example,
if you enjoy baking or woodworking, but lack
the confidence to use some of the appliances
or tools, share the activity with someone else
who can do the things you’re less confident
about. You don’t have to rule out any activity
altogether, and sharing activities also helps to Sharing activities

keep you socially engaged and connected.

 How to use the activities in this book 23

Right thing, right time

Some people feel more alert and better able
to concentrate in the morning; others prefer to
be more active in the afternoon. Try to fit your
activities around the times that suit you best.
For example, if you are going swimming, it
may be worth checking beforehand to find out
when the pool is likely to be quiet. You may
need to be flexible. If you planned an outdoor
excursion for a particular day and wake up to
pouring rain, or are not feeling at your best, it
Go for a swim
may be wise to postpone it for another time.

Plan for the future

Some activities in this book may benefit
you at a later stage in your dementia, such
as making a sensory blanket, a fidget cuff,
or memory cards and signs. You may not
need the signs now, but they may help to
alleviate disorientation later on. Establishing a
household routine now may help you handle
doing an activity longer. Get into the habit of
using a calendar or always putting any
Make a fidget cuff
appointment reminders on a bulletin board.

Activity pages
This book is filled with stimulating activities to
keep you busy. For each activity, you are told how
difficult it is, the time it takes to complete it, the
category it falls in (self-care, productivity, or
leisure), and the reasons that activity may be
good for you. Potential safety issues have also
been identified. Use these guidelines to choose
activities that suit you best. There are talking
points on many pages, posing questions or
g you enjoy
helping you to think more widely about the topic. Do somethin
OUT
AND
ABOUT
It is important for your physical and mental health to keep active and involved

with the world outside your home. Physical activity of any kind—from doing

sports or gardening, to taking a walk in the park or shopping—may help keep

you strong, supple, and more alert. It can also improve your memory, appetite,

and quality of sleep. Simply being outdoors can lift your spirits and make you

feel good about yourself. Sharing activities with family and friends is best of all

to keep you connected and avoid isolation.

26 Out and about

AT A GLANCE

Aerobic exercise ✓ Active to gentle activity

✓ 1 or more people

Any exercise that increases heart and breathing ✓ Self-care/leisure

✓ Variable timeframe
rates, and oxygen circulation in your blood, is
✓ Variable difficulty
aerobic. It benefits the mind, body, and soul. ! Talk to your doctor before
beginning any exercise program

How to do it HOW IT HELPS

There are many aerobic People over age 50 who do
45–60 minutes of moderate
activities, such as swimming,
aerobic exercise on most days
riding a bike, or engaging in team show improved cognition.
sports. Choose one that you enjoy.
• Brain function may improve,
which may slow down memory
■ Take regular rest breaks loss and enhance mental flexibility,
▲ Combine aerobic exercise
and drink plenty of fluids to with resistance training, working memory, and self-control.
stay hydrated. Refuel with using weights, exercise • Aerobic exercise helps heart
healthy snacks. bands, or even gravity. health, bone strength, mobility,
flexibilty, and overall fitness.
■ Build aerobic exercise into • Quality of sleep may improve.
everyday activities such as
• Aerobic exercise releases
walking the dog and doing endorphins (feel-good hormones)
household chores. that can improve your mood.

■ Don’t overdo it: you should be

able to talk while exercising.

■ Even going up and down the

stairs frequently helps physical Dancing
fitness, mobility, and balance.

What have you

always done to keep fit?
• Gardening
Have you ever used
TA

a celebrity’s exercise
LK A UT…

video to make exercising

more interesting? ◀ There are many forms
BO

• of aerobic exercise; join

Which do you like
best—watching sports a group or gym or
Group classes
or taking part? practice on your own.
Start slowly and build up the
time spent and intensity of
your exercise program as
your fitness level improves.
28 Out and about

AT A GLANCE

Ride a bike ✓ Active

✓ 1 or more people

If you have a passion for biking and want to ✓ Leisure

✓ Variable timeframe
continue enjoying it, there are some simple
✓ Variable difficulty
ways of adapting this activity to your ability. ! Be aware of road safety
! Talk to your doctor before
beginning any exercise program
How to do it
Plan your bike ride carefully HOW IT HELPS
and, if you’re biking on roads, Biking combines the benefits
of doing aerobics and being
be aware of road safety.
outdoors, so it is a good way to
maintain physical fitness.
■ Make sure you know your route
and take a map; a GPS app on • If you have ridden a bike in
▲ Wear a helmet, the past, you should have a
your cell phone can help with reflective clothing, procedural memory of this skill.
navigational difficulties and track and suitable footwear.
• Biking maintains gross motor
your route. skills—mobility, flexibility,
strength, and balance.
■ Try joining a local bicycle club that has instructors
• Traveling by bike strengthens
on hand to guide and assist you. and uses many cognitive skills,
including concentration and
■ Build in rest breaks; take plenty of water to keep you decision making.
hydrated and some snacks for energy.
• Biking releases endorphins
(feel-good hormones that boost
mental health and well-being).

e
Choose a safe rout
use
Wherever possible,
back
a flat, quiet path or
ing on Short, local trips
Different bicycles street rather than rid
If you are struggling on two Use local outings, like go
a busy road. ing
wheels, try a tandem with to the store, as a chance
to
someone or an adult tricycle. bike along a familiar ro
ute.
 
 Take a cell

US
phone with you in

EFU
case of emergencies
•

L TIPS
If biking outdoors is
a challenge, try an
indoor stationary bike
•
Be safe: use bike lights

Try a ride into the countryside

to enjoy the sights and
sounds of nature, which
stimulate the brain.
30 Out and about

AT A GLANCE

Go swimming ✓ Active—low impact

✓ 1 or more people

Swimming is a low-impact form of aerobic ✓ Self-care/leisure

✓ Variable timeframe
exercise and an ideal way of helping to
✓ Variable difficulty
maintain overall physical ! Be aware of water safety
fitness and mental health. ! Talk to your doctor before
beginning any exercise program

How to do it HOW IT HELPS

The buoyancy of water reduces
You might feel more confident
any impact on bones and joints—
taking someone with you to help which is especially good if you
navigate the changing rooms and have conditions such as arthritis
or any balance problems.
to find out where everything is,
especially if it is your first time. ▲ If you have limitations, • The increased blood flow helps
let the lifeguard know to promote heart health and may
■ Avoid busy times, such as help brain function.
so they can keep an
mother and toddler sessions. eye on you. • This activity can decrease your
risk of falling by strengthening
■ Make sure the pool is easily the muscles needed for balance.
accessible, with ramps, wide • Swimming helps relax the body
steps, and ladders. Clear signage; softer, less reflective and mind, reducing stress and
anxiety and improving cognition.
lighting; and easily accessible toilets also help.
• Swimming can boost your
mood, positivity, and well-being,
and promote deeper sleep.

Water aerobics
water
Try water aerobics:
to
The correct equipment provides resistance Meeting fr
any iends
Pack a bag with a swimsuit, movement, making The pool c
tive. an be a pla
towel, water shoes, goggles, exercise more effec relax, exerc ce to
ise, and m
and any other clothes, toiletries, new friend eet
s.
and equipment you will need.
 Wear goggles

US
and use flotation

EFU
aids to swim safely
•
L TIPS
Some pools have
sessions where people
with dementia can enjoy
a shared hobby

Choose a quiet time for

a stress-free swim; most
pools have slow lanes at
set times of day.
32 Read about…

Sports
heroes
Sports give people the opportunity
to test their strength and skill against
other athletes. With improved
technology, records are constantly
being broken, but true sports heroes
are bound to be remembered. Basketball
Earvin “Magic” Johnson is a legendary
Are you a fan or have you played a basketball star who played for the
sport yourself? Los Angeles Lakers and won a gold
medal at the 1992 Olympic Games.

Motorspor
Soccer t
German ra
Diego Maradona led the Argentinian team ce car drive
Schumach r Michael
to win the 1986 World Cup and was voted er is one of
successful the most
joint FIFA Player of the 20th Century competitors
history. He in Formula
with the Brazilian Pelé. won the Fo One
Drivers’ Ch rm ula One Wo
ampionship rld
seven times
.
 Sports heroes 33

Track and Field Gymnastics

Czechoslovak Emil Zátopek (1922–2000) At the age of 17, Olga Korbut won three
won three gold medals, for the 5,000 m, gold medals and one silver medal as part
10,000 m, and men’s marathon in the 1952 of the Russian team in the 1972 Olympic
Olympic Games. Games in Munich.

Tennis
Golf eve”
Former world No. 1 singles and doubles
is h go lfe r S everiano “S
The Span e of the
player, Martina Navratilova won 59 Grand (1 95 7 – 2011) was on
Ballestero s and
Slam titles: 18 singles, 31 doubles, and 10 a m e , w inning 5 majors
eg
greats of th ents.
mixed doubles.
0 in te rn ati onal tournam
over 9
34 Out and about

AT A GLANCE

Play a team sport ✓ Active

✓ 1 or more people

If you play a team sport, you can continue to ✓ Self-care/leisure

✓ Variable timeframe
enjoy the camaraderie and shared experience
✓ Variable difficulty
of your sport with some simple adaptations. ! Talk to your doctor before
beginning any exercise program

How to do it HOW IT HELPS

If you have been a member of a team, Team sports, like all activities
that combine physical, mental
but can no longer play, think of ways
and social engagement, are most
to continue to join in, rather than of likely to slow cognitive decline
reasons not to. The postgame talk in those living with dementia.
will be the same. • Keeping physically fit and active
may benefit brain function.
■ Adapt the way you take part
▲ If you have trophies • Maintaining sports contacts and
in the sport to suit you. For example, friendships may help to alleviate
from your sport, take
if you play golf, play nine holes rather them out and talk
isolation and loneliness.
than 18 and use a golf cart instead about them to friends • Participation in a team
of walking the course. and family. sport can alleviate stress and
depression, both of which
■ Try a less active sport, such exacerbate memory problems.

as horseshoes or bowling. Challenge • Sharing a passion for sports

provides opportunities for
family or friends to a game.
conversation and reminiscence.

Follow your sport

classic
Watch live events or
online, or
Veteran teams recordings on TV or Find ways to keep playing
agazines.
Join a veteran team where the look at books and m Instead of a full golf round,
pace is slower, for example, practice on a putting green
walking soccer. or driving range.
 Your favorite team

TA
and sport

LK
•

ABOUT…
How you felt when you
got your first piece of
sports equipment
•
Is there a difference
between the behavior
of fans now and
those in the past?

▲ Keep playing for as long

as you can. Try to find a
local team that plays at a level
that is challenging, but not so
challenging that you don’t enjoy it.

Be a supporter Get a teammate to help

Be an active supporter, Get help from a teammate
by watching games and with the challenging parts of
joining a fan club. your sport, like keeping score.
36 Out and about

AT A GLANCE

Keep strong ✓ Active

✓ 1 or more people

and supple ✓ Self-care/leisure

✓ Variable timeframe
✓ Moderate difficulty
Many gentler forms of exercise, from a walk ! Talk to your doctor before
to low-impact sports or fitness classes, help beginning any exercise program

you to stay strong and supple. HOW IT HELPS

Even gentle exercise releases
endorphins into the bloodstream,
How to do it improving mood and confidence.
Consider exercising with a family member or friend, or as • Exercises that improve balance,
part of group. Often this can be more fun and helps to coordination, flexibility, and
strength also ease pain and
motivate you to keep going. stiffness and reduce falling risks.

■ Local fitness centers often run classes to help mature • Some exercises involve
deep breathing, which has a
adults to improve strength and balance. Instructors are
calming effect, reducing stress
trained to adapt activities and modify exercises to and anxiety.
accommodate any issues you may have. • Following an exercise class
demands cognitive skills such
■ Wear comfortable clothing and suitable footwear. as remembering sequences and
understanding instructions.
■ Take a drink and a snack with you.
• Exercising in a group
encourages social interaction
and communication skills.

Walking

Pros and cons Tai chi

T… of martial arts
U
•
O
AB

Other things that keep you fit, ▲ Try different activities

such as walking the dog, doing
TALK

housework, and going up stairs to find one that suits you

• best. Many classes allow
Yoga
Your favorite kung fu artist you to attend a trial session.
Pilates can be enjoyed at any
age and improves strength,
flexibility, and balance.

Simple exercises
38 Out and about

Simple exercises AT A GLANCE

If you find it difficult to get up and move ✓ Active
around, here are some simple exercises ✓ 1 or more people
you can do at home. ✓ Self-care
✓ Little and often
■ Wear comfortable clothes and, if needed, ✓ Easy
appropriate footwear. ! Talk to your doctor before
beginning any exercise program
■ Warm up gently and work at your own pace.
You should be able to talk while exercising
and not struggle for breath. If you
feel pain or discomfort, stop.
◀ Bottled water, small
■ Try a range of different exercises. beanbags, canned food,
or a lightweight ball make
■ Be sure to cool down after exercising. good homemade weights.

Building strength
Even small movements will build muscle strength. Try
pushing against a wall, as in the example shown below.

WALL PRESS

1 Place your palms at chest

height against the wall,
fingers pointing up, with hands
2 Keeping your back straight,
bend your elbows and
slowly lean forward until your
3 Push against the wall and
slowly return to the starting
position, with your body upright.
just over shoulder-width apart head is close to the wall. Repeat the push-up about 10
and arms slightly bent. Your feet should not move. times if possible.
 TALK ABO
What are you: a couch
potato or gym bunny?
Armchair exercises •
Good music to exercise to
Try these exercises on your own or as part of a group. •

UT
Choose a chair that is solid and stable. You should be able Describe your usual

…
fitness routine
to sit upright with your knees at right angles and feet flat.

SQUATS

1 Hold on to the back of

a stable chair for support,
if you feel the need to. Stand
2 Keeping your back
straight, gently bend your
knees. Keep looking forward.
3 Return to a standing position
and repeat the squat 5 times
if possible. Do an extra squat
straight with your feet about Lower your body only as far each time you do the exercise
hip-width apart. as is comfortable. until you can do 10.

FOOT WALK

1 Use a chair that allows you

to sit with your feet flat on the
floor. Spread an exercise band
2 Pull the band toward your
heel by gripping it with your
toes, and then curling the arch
3 Let go of the band by fanning
out your toes. Repeat until
you reach the end of the band.
or dish towel on the floor with of your foot to gather up a small Spread it out under the other foot
one end under your foot. amount of the band. and repeat the exercise.
40 Out and about

AT A GLANCE

Simple relaxation ✓Sedentary

✓ 1 person

routines ✓ 1–30 minutes

✓ Moderate difficulty
✓ Self-care
Making relaxation a part of your daily routine
allows you to have a break from the stresses HOW IT HELPS
Relaxation is not the same as just
of everyday life, which may help brain health. resting. Having the opportunity
to relax each day allows you to
quiet your thoughts, reducing
How to do it stress, and improving your overall
sense of well-being.
There are many different types of relaxation exercises,
• Physically relaxing the muscles
including visualization, mindfulness, and simple muscle and breathing more deeply and
relaxation. Choose a relaxation method that works for you slowly increases blood flow to the
and try to make time for it every day. brain, making you more alert.

• Relaxing can help you feel

■ Visualization is a process where you close your eyes and more motivated and productive.
imagine yourself in a special place—such as on a mountain, • It has been found to benefit
by a stream, on a beach, or in a garden. Concentrate on what people who experience agitation
you can “see” in that place, and how that makes you feel. as a symptom of a dementia by
reducing anxiety.
■ Mindfulness is about being in • Relaxation can also reduce
the moment: concentrate on yourself, physical aches and relieve pain.

your breathing and senses, • It improves sleep, but relaxation

and reconnect with your is not about sleeping.

surroundings.

■ Simple muscle relaxation

involves contracting and
then relaxing different
muscle groups.

s
se clothe
Wear loo

TA Put you
r feet u
Where do you L p
feel most relaxed?
K
AB

• ▲ Choose a time and place

Have you used
OU

where you won’t be disturbed,

any particular relaxation Find a quiet place
T…

methods before? and get comfortable.

Visualize a place where you
feel calm and relaxed. It does
not have to be a real place.
42 Out and about

AT A GLANCE

Go on a ✓ Active
✓ 1 or more people

nature walk ✓ Leisure

✓ Variable timeframe
✓ Choose a route to match
Being outdoors and connecting with nature your fitness level
is known as “green exercise.” It is a chance to ! Take a drink and a snack.
If going alone, think about
revisit favorite places or explore new ones either personal safety
on your own, with friends, or in a group.
HOW IT HELPS
Green exercise has extra value for
How to do it those living with dementia, as
well as raising vitamin D levels
Walking with others can be fun and (good for bone health and mood).
may make you feel safer; perhaps • Walking helps you to sleep
you could join a walking group. better and improves appetite.

• Green exercise may make

■ Start slowly and increase the ▲ Include rest breaks— it easier for you to express
difficulty as your fitness and mobility stop at a coffee shop on yourself verbally.
improves. A walk in the local park may the way, or pack a picnic. • A walk in nature provides
suit you better than a mountain hike! sensory stimulation from all the
things you see and do, and an
■ If going alone, tell someone where you are going and opportunity for reminiscing.

what time you plan to be back and take a cell phone; • Some people find that being
some phones have apps that can track your route. in nature makes their dementia
symptoms less obvious, because
there is less focus on them.
■ Plan your route well and check the weather forecast.
Put on your walking shoes, and go!

Do you prefer
a mountain hike or
TA

countryside stroll?
LK

•
What is your favorite
ABOU …

season? Take a map

•
T

Do you like a warm day or

cold, blustery day? ▲ Think about taking a
boots map and compass, and
• Walking
Who is your favorite adventurer? wear suitable clothing.
Even a short walk in nature
can improve your sense of
well-being and self-esteem.
44 Out and about

AT A GLANCE

Keep a ✓ Active/sedentary
✓ 1 or more people

nature diary ✓ Productivity

✓ No time limit
✓ Easy
Whether you go on a nature walk, sit in your
garden, or simply look out of the window, HOW IT HELPS
This project focuses your
keeping a nature diary helps you to appreciate concentration and encourages
you to be more active.
the natural environment.
• Looking for material to include
in a nature diary exercises
How to do it observational skills.

Decide what to include in the diary. Do you want to record • You can use all of your senses
to appreciate the natural world
each nature walk or focus on a theme, such as trees or wildlife? around you.

■ You could compare the seasons by visiting the same • Smell is the most powerful
trigger of emotional memory,
locations at different times of year. because that sense is strongly
connected to the memory and
■ Record your thoughts, feelings, and observations at emotion centers of the brain.
the time. Be as descriptive as possible and include any
questions to explore later.

■ You could record your observations in a notebook or

as a voice memo on your cell phone, and take photos
or make sketches.

▶ Collect interesting or beautiful

items that you spot along the
way. They need to be fairly flat
and small to fit in a diary. Seaweed

Leaves
What are your
favorite childhood
memories of being
TA

in nature?
LK

•
ABOUT…

Are insects valuable?

• Feath
Where do you feel most ers
at home in nature? Seed heads
If observing your garden,
record the wildlife and the
changes you see through
the seasons.

Make a nature diary

46 Out and about

AT A GLANCE

Make a ✓ Gentle activity/sedentary

✓ 1 or more people

nature diary ✓ Productivity

✓ No time limit
✓ Easy
This project will grow over time into your
personal record of nature around you. It can HOW IT HELPS
The diary will provide a record
be as simple or as detailed as you wish. to aid your memory recall when
sharing your findings with others.

• Planning and organizing

How to do it your diary involves the front
Start by choosing a book, such as a part of the brain—the executive
management center.
scrapbook or large notebook, for your
nature diary and think how you will capture • You will use visuo-spatial skills
and hand-eye coordination to lay
the information. out the pages.

■ Organize your workspace so that everything • Being creative can help with
making decisions and positively
you need is handy, where you can see it. A influences well-being.
contrasting cloth, especially red, underneath the
materials helps with visual perception.

■ Before putting items in your diary,

▲ Don’t pick
arrange them on the page first. This way
wildflowers or
you can be sure there is plenty of space their seed heads,
for everything and that you have left enough photograph or
room to make notes. draw them instead.

Research, in books
or online, the names
US

of plants and animals

EFU

you’ve seen Draw or paint

• If you like drawing or painting,
L TIPS

Complete your diary record views or details of

ial
pages regularly to avoid Press plant mater
es animals or plants.
difficulty in identifying and Press flowers or leav
ls inside
collating items between paper towe
weeks.
a book for about four
You can decorate your nature
diary with natural objects you
have found.

Take a photograph Take a bark rubbing Compile your diary

Photograph what you see: Tape paper to a tree trunk and Paste or tape each memento
scenery, wildlife, or details such use a soft crayon to capture in the diary with a note of the
as bird tracks or wildflowers. an interesting bark pattern. place, date, time, and weather.
48 Out and about

AT A GLANCE

Walk the dog ✓ Active

✓ 1 or more people

For many people, walking the dog is one of the ✓ Leisure

✓ Variable timeframe
great pleasures of life. It gets you out and about
✓ Adapt to your fitness level
in all weather and gives you a ! Know your route and the
chance to be sociable. dog’s temperament

HOW IT HELPS
How to do it Walking the dog improves your
overall fitness, heart health,
Plan your route carefully, taking muscle strength, and bone
into account your general density. It may also improve brain
function, slowing down the
fitness, weather conditions, ▲ Pack everything you effects of memory impairment.
and time of day. need (cell phone, money,
keys, a drink, a leash, dog • This activity can help you
■ It is generally best to stick treats, and poop bags). feel oriented and maintain
cognitive skills such as planning,
to familiar routes. organizing, as well as initiating
and completing tasks.
■ If you don’t own a dog, borrow
• Petting your dog lowers the
one or go with a friend who has one. stress hormone, cortisol. Lifelike
model dogs can have the
■ If going alone, consider your safety. Having same effect.
a GPS app on your cell phone is useful. • Dogs spark conversation
with passersby, bringing a
social element to the activity
and helping to reduce the risk
of loneliness.

Play with your dog

If you can walk only a short
g distance, exercise the dog—
your do
Groom er a
in g y ou r dog aft and your coordination—by Walk with
friends
Brush nd for Join a dog
is go o d for it a throwing toys for it to fetch. -walking gro
walk and up
it re d u ces stress to share ex
periences
you; d. and to red
ro ve s y our moo uce the ris
k of
imp losing your
way.
 T

AL
Memories of your

K
family pets

AB
•

OUT…
Dogs or cats—which are best?
•
How to look after your dog
•
Do pets resemble their owners?
•
Dementia service dogs are
like guide dogs

The unconditional love of

a pet is good for your mental
health, as it reduces stress
and improves self-esteem.
50 Out and about

AT A GLANCE

Go shopping ✓ Active
✓ 1 or more people

Many people with dementia say shopping is ✓ Self-care

✓ Variable timeframe
their favorite activity. It can help keep you
✓ Variable difficulty
mentally and physically active and engaged !Requires road-safety and
with your local community. money skills

HOW IT HELPS
How to do it Going to the store keeps you
familiar with your local area
Loneliness has a negative impact on communication skills and provides an opportunity
and mood. Going to the store each day, even to buy to reminisce about how things
have changed.
one item, could help you to feel less isolated.
• Planning your route and
■ Take time to check your cupboards to see what you need, your trip uses a range of
then write a shopping list before you head out. cognitive skills.

• You use decision-making skills

■ Be organized. Planning your in choosing what to buy and
trip carefully makes the where to find it.

shopping experience less • Managing money is often

stressful and more enjoyable. hard for people with dementia,
even in the early days. Paying
makes you use your working
■ Avoid busy times of the
memory to do the math and
day, and look for larger stores handle bills and coins, so your
with trained staff who can Transportation confidence increases.
It might be less tiring to
help you.
choose stores that are a little
farther away but nearer to the
bus stop or parking lot.

How has your main

street changed?
TA

• Shopping li
st
LK

Do you prefer local Taking a list

of what you
ABOUT…

stores or large malls? need can red

• uce the
pressure to re
Have you tried member while
online shopping? you are at th
e store.
•
What is your favorite
type of store?
 Buying fresh fruit gives you
a reason to go out regularly
and practice skills that you
need to stay independent.

Shopping bags
If you need more
items than you
can easily carry,
or need to use
a cane, take
someone
with you to Paying Asking for help
help out. If dealing with cash is putting Asking a store clerk for
you off going shopping, use help uses your social and
a credit or debit card instead. decision-making skills.
52 Read about...

Modern fashions
Every generation has its own style and
that is reflected in the popular fashions of
each era. Fashion is also influenced by the
availability and affordability of different
textiles, by popular music and film stars, and
by leading designers. During the 1950s, clothing
was more formal: people usually had only work
clothes and a best outfit for going out.
Nowadays, fashion is much more diverse.

▶ 1950s
After the wartime rationing of cloth
ended, the availability of fabric led to
fuller skirts and a new material, nylon,
was used in layers of crinolines.

Are school uniforms

a good idea?
•
TA

Did you have an outfit that

LK

made you feel special?

ABOUT…

•
Were you a follower of fashion
or a trendsetter?
•
Have you ever made a
fashion faux pas?
 Modern fashions 53

1960s 1970s
The early 1960s is synonymous with the This decade saw the use of new synthetic
miniskirt and minidress, as modeled by materials in bright colors. The ’70s look was
supermodel Twiggy. Dresses were form- defined by tight-fitting pants, tank tops, and
fitting and often had geometric patterns. platform shoes.

1980s y
In this decade, “power dressing” became Modern da de n im jeans, T-shir
ts,
ca de s ,
Over the de me the
fashionable, when men and women wore h av e e v o lved to beco
rs
tailored suits with big shoulder pads to and sneake tfit for all genera
tions
a su al o u
show how successful they were. accepted c
w orld.
across the
54 Out and about

AT A GLANCE

Go on an outing ✓ Active
✓ 1 or more people

An outing, whether to shop or to visit an ✓ Productivity/leisure

✓ Variable timeframe
old haunt or a place of interest, can lift your
✓ Variable difficulty
spirits and give you a sense of anticipation ! Identify potential risks, such
and excitement. as traffic, terrain, steps, crowds,
or isolation

How to do it HOW IT HELPS

Going with a companion allows
It’s best to start local and go farther afield when you you to share experiences and
feel more confident. You may wish to take along family create new memories together.
or friends for company. • A trip outdoors improves sleep,
appetite, and vitamin D levels.
■ Visit places that may be comforting for people with
• Visiting old haunts can prompt
dementia, such as small gardens that are easy to navigate, episodic memories, such as street
and movie theaters that show old films but eliminate lengthy names in the area and the route
you walked to school.
trailers that could cause confusion.
• Your new memories of your
■ Do not try to visit too many places in one outing. outing can spark conversation
and improve your verbal
expression as you recall them.

• Being out and about can help

to reduce social isolation.

Local attraction

Movies

Places you Park

might visit
TA

•
LK

What were your ▲ Find out about places of

favorite childhood outings?
ABOUT…

interest using online websites,

•
Favorite sweet treats personal recommendations, or Short vacation
for a journey local tourist information offices.
Go on a trip down memory
lane, such as revisiting your
childhood home, or a leisure
spot to give focus to an outing.
Plan an outing
56 Out and about

AT A GLANCE

Plan an outing ✓ Sedentary

✓ 1 or more people

Planning your outing can be just as much ✓ Productivity/leisure

✓ Variable timeframe
fun as the outing itself, and it can help you
✓ Variable difficulty
minimize unnecessary stress on the day of ! Identify potential risks
your trip.
HOW IT HELPS
Discussing plans with those
How to do it around you maintains your
communication skills and
You could enlist the help of keeps you socially connected.
family and friends in planning • Researching a trip involves a
your outing. range of cognitive skills, including
planning, organization, thinking,
■ Plan to travel at a time that and reasoning.
suits you; “off-peak” times are • You use memory and
usually quieter. orientation skills to plan routes
and problem solving to assess
■ Consider whether it is realistic the best travel option.
▲ Why not have a picnic at
to go there and be back in a day: your local park or nature • Planning an outing can
help you to feel in control
will you need to stay overnight? spot with friends or family?
of your choices, and improve
your confidence and sense
■ If you are not feeling up to it of self-worth.
on the day or if the weather is bad,
postpone your trip for another day.

Essentials
Take everything you need—
for example medication, a
camera or video recorder,
house keys, and a
cell phone.
Distance
Transportation e
Consider how far th
A car will take you door to me. How
destination is from ho
door, but you may prefer d how long
will you get there an
to use a bus, coach, or train, vel?
will it take you to tra
or go on an organized tour.
Check opening times of
venues such as art galleries
and consider the best time to
arrive to avoid long lines.

You might want

US

to take a camera or
EFU

camcorder to capture
memories of your outing
L TIPS

Weather •
Plan a break Check the weather Make sure your cell
Build in regular pit stops to forecast and dress phone has easily
appropriately; you accessible emergency
stretch your legs, use the
numbers
toilet, have a drink and snack, might take an
or eat lunch. umbrella in case of rain.
58 Out and about

AT A GLANCE

Get into the garden ✓ Active

✓ 1 or more persons

Just being in the garden is good for you. You ✓ Productivity

✓ No timeframe
may have a green thumb and enjoy being busy
✓ Variable difficulty
in your garden, but simply sitting awhile or ! Beware of trip hazards
puttering around is also beneficial. ! Exercise caution when
handling tools and chemicals
! Avoid contact with poisonous
How to do it and thorny plants

There are jobs to be done HOW IT HELPS

year-round, so work at As well as the physical benefits
a comfortable pace and of improved strength, mobility,
and general fitness, gardening
enjoy your garden. has recognized benefits for your
▲ Take care using sharp mental health.
■ Choose activities based tools such as daisy
• The activity gives you a sense of
on your skills and abilities. grubbers or razor hoes. purpose and achievement, which
Sowing seeds of annuals is easy improves mood and well-being.
and gives rewarding results in a short time. • Gardening utilizes your
cognitive skills to plan, follow a
■ You may enjoy taking a trip to the local garden sequence, concentrate, problem-
center or nursery or joining a local gardening group. solve, and remember.

• Being in the garden in all types

■ If mobility is a challenge, look through gardening of weather and seasons helps to
books or watch your favorite gardening shows. orientate you to time.

• Stimulating all the senses

outdoors can reduce anxiety
and agitation.
▶ Garden tasks can be
relaxing as well as productive,
and sharing tasks offers an
opportunity to be sociable.
Watering

Do you prefer formal

or cottage gardens?
TA

•
LK

Describe your
ABOUT…

favorite flower
• Staking
Would you rather grow Deadheading
flowers or vegetables?
Gardening can be physically
demanding, so build in
plenty of rest breaks.
Sow seeds of annual plants
60 Out and about

Sow seeds of annual plants

WHAT YOU NEED • Packets of annual
Annuals flower earlier if you sow seeds
• 3 ½ in (9 cm) pots seeds
indoors in early spring. Keep the pots in
• Trowel (optional) • Labels
a greenhouse, cold frame, propagator, or
• Potting soil • Perlite (if needed)
on a windowsill to germinate the seeds.
• Watering can with • Waterproof pen
Then harden off the seedlings, to get them fine spray • Propagator (optional)
used to outdoor conditions, by putting
them outside for a few hours each day.

1 Fill each pot with soil,

leaving a 1 in (2.5 cm) gap
below the rim. Level the surface
2 Once you have filled the
pots, water using a watering
can with a fine spray—it avoids
3 Plant small seeds evenly
over the soil. For large
seeds, like sunflower seeds,
and press down gently. disturbing the soil. plant only 1 seed per pot.

4 Cover the seeds with a layer

of soil or, if they need light
to germinate, some perlite.
5 Label each pot with the
name of the plant and date.
Leave in a bright place out of
6 Thin seedlings to leave the
sturdiest one in each pot or
replant them in individual pots of
Check the seed packet. direct sun to germinate. fresh soil.
 Sow seeds of annual plants 61

7 Once the seedlings have

2–4 pairs of true leaves,
move the pots outdoors each day
8 Let the plants grow in pots
until big enough to be
planted. Knock each one out
9 Put it in the planting hole,
which should be a little wider
than and as deep as the rootball.
for two weeks to harden them off. of its pot and tease out its roots. Fill in the hole and press gently.

▼ Many annual plants look great

in hanging baskets and other
containers, as well as borders.
62 Out and about

AT A GLANCE

Create a ✓ Active
✓ 1 or more people

sensory garden ✓ Productivity

✓ No timeframe
✓ Variable difficulty
It is healthy to stimulate your senses and you ! Beware of trip hazards and
can easily do so by enhancing any outside be safe when handling tools
and chemicals
space, large or small, with sensory objects. ! Avoid poisonous and
thorny plants

How to do it HOW IT HELPS

Do as much as your available space, budget, and gardening Sensory gardens encourage you
to venture outdoors and be aware
skills allow. Think of ways you can adapt the ideas shown here. of your environment.

■ Use varying textures of wood, stone, and bark in the paving, • Stimulating the senses can
trigger emotional memories
fencing or trellis, seats and containers, and ornaments.
and encourage reminiscence.
■ Fountains or cascades that allow water to run safely through • Planning and creating a sensory
your fingers offer good stimulation for sight, hearing, and touch. garden employs cognitive skills
such as reasoning, planning,
problem-solving, ability to
■ For extra visual stimulation, hang old CDs from branches.
anticipate, and spatial awareness.
■ A garden path leading in a circle is ideal. But make sure that • Sensory gardens encourage
it is easy to navigate and is of the same material and color. you to relax, promoting
mindfulness and alleviating
restlessness and agitation.

• Your physical health also benefits

from the reduction in stress and
lowered blood pressure.

Wind chimes

▲ Add features such as wind

mboo fountain
chimes for sound, a fountain to Japanese ba
touch and listen to, and a Windmill
windcatcher to attract the eye.
A water feature can create
interesting reflections and
provide a soothing sound of
trickling water.

Add plants to a
sensory garden
64 Out and about

AT A GLANCE

Add plants to a ✓ Active or sedentary

✓ 1 or more people

sensory garden ✓ Productivity

✓ No timeframe
✓ Variable difficulty
Enhance the sensory experience of your
! Beware of trip hazards
garden by choosing plants that stimulate and be safe when handling
tools and chemicals
all five senses. ! Avoid poisonous and
thorny plants

How to do it HOW IT HELPS

A few suitable plants are listed in the Seeing, touching, feeling,
smelling, and tasting the plants
planting ideas box below, but there are
around you can stimulate
many more to choose from. memories and conversations.

■ Contrast plants that are soft to touch with • Enjoying sensory plants with
a family member or friend helps
other textures, such as smooth stones. your social interaction skills.

■ Look for ideas in books or online (or talk • Making your own choice of
plants helps to maintain your
to a friend) to find plants that you like and ▲ Use herbs from sense of self-worth, value, and
that are easy to grow. the garden to self-esteem.
flavor olive oil or
■ Visiting a nursery or public garden can to intensify flavors
make it easier to choose the best plants. in your cooking.

PLANTING IDEAS
• Sight: heucheras,
marigolds, palms, rhubarb
• Sound: greater quaking
grass, sweetcorn
• Touch: California poppies,
lamb’s ears, silver sage Sight
Smell
• Smell: curry plant, jasmine, Use plants with varying ave fragrant
Some plants h
lilies, rosemary, roses heights and forms, colorful ers, like this
leaves or flow
• Taste: basil, chives, mint, flowers, and leaves with os: plant near
chocolate cosm
raspberries, tomatoes contrasting sizes and shapes. r pergola.
a seat, path, o
 Position soft, fragrant plants,
such as this lavender, along
paths so that you smell them
as you walk by.

Sound Touch Taste

Perennial bamboos and Some plants h There are lots of edible plants
ave silky petals
grasses have papery leaves or velvety leave to pick and enjoy: try herbs or
s, and grasse
that rustle in the breeze. may have soft s soft fruits like blueberries.
flower heads.
66 Out and about

AT A GLANCE

Plant a container ✓ Active

✓ 1 or 2 people

Containers are easy to plant and maintain, and ✓ Productivity/leisure

✓ 60–90 minutes
watching the plants grow will give you a great
✓ Moderately easy
sense of achievement. ! Take care when handling tools
and heavy containers

Making the task easier HOW IT HELPS

Gather together everything you need Planting a container with
friends or family gives you
in advance: plants, soil, and tools.
the opportunity to make it a
Choose a frost-proof container with social activity, and a chance to
plenty of drainage holes. catch up and reminisce.
▲ Gardening tools with • Involves sensory elements
■ Work at waist height to minimize any good, solid or long such as feeling the soil, smelling
bending and stretching. You could handles may be more the plants, and looking at the
work sitting at a table if you prefer. comfortable to use. flowers, which can stimulate
episodic memories and have a
calming feeling.
■ Consider the weight of the planted container—
you may need help to lift it into position or you • Uses a range of cognitive skills,
in planning and arranging the
could plant it in situ. plants, problem-solving and
concentration, as well as
■ If your visual initiating, sequencing, and
perception is not completing a task.
good, choose a container
and plants with bright,
contrasting colors
to help you to
distinguish shapes.
t
g baske
Hangin

Favorite type Window bo

of container x
TA

•
LK

Growing flowers or ◀ As well as window boxes,

growing vegetables?
ABOUT…

plant containers for the

•
Good plants to grow Patio containers
balcony, patio, or to mark
in window boxes paths through the garden.
Containers are good for
growing fragrant flowers.
You can look at the pretty
flowers and enjoy their scent.

Plant a window box

68 Out and about

Plant a window
box
The plants in this window box
provide beautiful scents from
the foliage and pretty flowers,
as well as tasty herbs for you
to pick from summer to early
fall. You could use different
plants, if you prefer. If you
are comfortable with 1 Mix some fertilizer into
the soil (add some at the
rate recommended by the
2 To prevent the holes from
clogging with soil, put a thin
layer of packing peanuts over
woodworking, you could also
manufacturer). the base of the box.
make a window box at home
(see pages 176–179).

WHAT YOU NEED

• All-purpose general fertilizer
• Multipurpose potting soil
• Packing peanuts
• Trowel
• Window box, about 18 x
8 x 8 in (45 x 20 x 20 cm)
• 2 scented-leaved geraniums, 6 Knock the plant out of
its pot. Gently work the
roots to release them and
7 Sit the plant back on the
soil and add more plants,
checking that each is set 1 in
such as “Orange Fizz” and
encourage them to grow out. (2.5 cm) below the rim.
“Attar of Roses”
• 1 red-veined sorrel
(Rumex sanguineus)
• 1 creeping thyme
(Thymus serpyllum)
• 1 variegated oregano
(Origanum vulgare
“Country Cream”)
• 1 Thai basil (Ocimum
basilicum var. thyrsiflorum)
• Watering can
9 Tuck in the low, creeping
plants, such as the thyme,
at the front, where they will not
10 When the window box is
full, fill in any gaps with
soil and press gently around all
be overshadowed. the rootballs.
 Plant a window box 69

3 Add at least 2 in
(5 cm) of soil so that
the packing peanuts are
4 Put the largest plant in its
pot in the center. Check that
the top of the root ball sits about
5 If the pot is too high or
too low, take out or add soil
and try the pot again until it is at
completely covered. 1 in (2.5 cm) below the rim. the correct level.

▼ As well as using the

herb leaves in cooking,
you could use the thyme
flowers to decorate salads.

8 Put the taller-growing

plants, like this sorrel,
toward the back of the
window box.

11 Set the window box on a

windowsill and water well
to settle the soil. Make sure the
box is sitting securely.
Make a note of the birds you
see, such as this flock of
pintail ducks, when you are
out and about.
 Go birdwatching 71

AT A GLANCE

Go birdwatching ✓ Sedentary
✓ 1 person

There is a simple joy to be derived from the ✓ Leisure

✓ No time limit
sight and sounds of birds. Go outdoors to
✓ Easy
watch them or position your armchair by
HOW IT HELPS
the window so you can see them from the
Listening to birdsong is proven
comfort of your living room. to help people to relax.

• By stimulating the senses,

listening to birdsong
How to do it reduces agitation.
Encourage birds into your garden with • Recording bird activity
bird feeders and tables, bird baths, utilizes cognitive skills such
as thinking, recognition,
nesting boxes, and plants with
and organization, as well
berries and seeds. as memory recall.

■ Go outside to listen to the dawn

chorus—it can be an uplifting
experience. If this is not practical,
buy a recording of birdsong. ▲ If you notice some
birds that are regular
■ Write in a notebook or nature diary garden visitors, you
about any bird activity you see. could take part in a local
or national count of bird
■ Join a local or national birdwatching numbers in your area.
organization to share your interest with
fellow enthusiasts.

■ Consult reference books or the

internet to find out more about the
species you have seen.
Watch wit
h binocula
rs
Talking birds
• T
AL

Do you like common

K

birds or exotic birds?

AB

• ◀ Keep your binoculars

OUT…

Can you mimic birdsong?

nearby, as well as a
•
What is a common name camera to help you identify
Take photographs
for a “birdwatcher?” unfamiliar species later.
72 Out and about

AT A GLANCE

Feed the birds ✓ Gentle activity

✓ 1 person

Encourage birds to come into your garden by ✓ Productivity

✓ 30 minutes
putting out a range of tasty treats. You could
✓ Easy
even make your own bird food. !Making bird food may involve
melting fat and using knives

How to do it HOW IT HELPS

Establish a routine for tending birds that Taking responsibility for the
regular task of feeding the birds
includes feeding, providing fresh water,
can enhance your self-worth.
and keeping feeders clean.
• A daily routine gives a natural
■ Consider using prompts to remind rhythm to the day, helping you
to remain orientated to time.
you to feed the birds: make a memory
card (see pages 204–207) or put an • Making bird food involves a
range of cognitive skills such as
alert on your cell phone. planning, organization, following
sequences and completing a task,
■ You can put leftovers, such as fruit, and concentration.
▲ An easy option
stale cheese, potato, and cooked rice, is to use one of the • Stringing fruit and nuts for a
on a bird table. many ready-made bird-food streamer requires good
bird feeders available. hand-eye coordination and fine
finger movement.

▶ There are many

types of bird food
and feeders: put out
a variety to entice
different birds.
Coconu
t bell

What birds do you

see in your garden?
•
TA

Pine-cone fe
eder
LK

City squares often have

pigeons—are they pretty
ABOUT…

or pests?
•
Did you know that throwing
bread to ducks is bad for them? Cookie-cutter suet cake
Hang a basket of windfall
apples at about head height
so that birds can feed out
of reach of cats and other
predators.

Make a bird-food streamer

74 Out and about

Make a bird-food
streamer
This bird-food streamer
is easy and fun to make,
especially if you prepare it
with friends or family. Gather
your ingredients together first.
If you are unsure of any part
of the preparation, such as
slicing the apples, concentrate
1 Choose pine cones with fully
open, spreading scales. Tie a
length of twine securely to the
2 Take the butter knife and
use it to smear peanut
butter all over each pine cone,
on the parts you feel top of each cone. pushing it into all the gaps.
confident with, and get
someone else to help.

WHAT YOU NEED

• 2 or 3 large pine cones
• Natural-fiber,
soft garden twine
• Scissors
• Butter knife
• Peanut butter
• Good quality wild bird 6 Thread the needle with a
piece of twine and knot the
end. Use the needle to thread
7 Take the needle off the
twine and repeat step 6 to
make more bird-food chains.
seed (it should not contain
split peas, lentils, or nuts and fruit on the twine.
dried rice)
• Peanuts (in the shell)
• Dried fruit
• Large-eyed needle
• Apples
• Apple corer
• Kitchen knife
• Chopping board
• Piece of raffia

9 Tie about five of the apple

rings together with loops of
string into a chain. Leave some
10 Take the raffia into the
garden. Tie it securely
between two sturdy branches at
extra twine at the top. eye level, pulling it taut.
 Make a bird-food streamer 75

3 Spread a few handfuls of

the seed mix in a heap over
your work surface.
4 Roll each cone in the seed
mix until the peanut butter
is completely covered. Press in
5 Next, get the peanuts and
dried fruit ready to make a
bird-food chain. Discard any
more seed with your fingers. moldy nuts.

8 Core a couple of apples.

Use the kitchen knife to
slice the apples on a chopping
board to make apple rings.

11 Tie the pine cones, bird-

food chains, and apple
rings to the raffia. Then wait for
▲ Enjoy the sights and sounds of
birds coming into your garden to
feed on the bird-food streamer that
the birds to come. you have put together.
76 Out and about

AT A GLANCE

Indoor gardening ✓ Gentle activity

✓ 1 person

If you do not have a garden or find it difficult to ✓ Productivity

✓ 20 minutes
get around outdoors, bring the garden indoors.
✓ Simple
You can still enjoy activities such as growing ! Involves use of scissors
potted plants indoors and on a windowsill.
HOW IT HELPS
Indoor gardening can improve
How to do it the air quality of your home and
enhance your well-being.
Grow plants that you like, but
• Growing plants indoors
choose ones that will thrive stimulates the senses with color
indoors. Try ornamental and fragrance, as well as taste if
plants, such as begonia or you include herbs or vegetables.

ivy, and edible plants such as • Incorporating raw and healthy

foods into your diet provides
herbs or easy vegetables.
extra vitamins and minerals,
which benefit your health.
■ When preparing to plant or
to sow indoors, first prepare • You utilize a range of physical
▲ Don’t forget the skills to handle the plants and
everything you will need, such windowsill—it’s just the manipulate tools.
as soil, tools, and plants. place for a window box.
• Cognitive skills, particularly
concentration and attention, are
needed to complete the activity.

▶ Here are a few

suggestions for easy
plants to grow indoors,
but also look online or
in gardening books for
more ideas.
Flaming Katy

T
Other plants you A
could grow indoors Spider plant
LK
AB

What is a terrarium?
OUT

Herbs that you enjoy African violets

…

growing and eating

 Greenery makes the indoor
environment more soothing
to the eye and caring for the
plants is a rewarding activity.

Grow microgreens
78 Out and about

Grow microgreens in muffin cups

Microgreens are the leaves of lettuces, herbs, or peas that are
harvested when still tiny. They are great in salads or as a garnish
and may be up to 40 percent more nutritious than bigger plants.
Microgreens are ready to eat in about 10 days.

WHAT YOU NEED

• Microgreens seed mix
• Bowl of water
• Large silicone muffin cups
• Scissors
• Potting soil
• Vermiculite
• Waterproof tray
• Watering can
• Pocket snips
or kitchen scissors

1 Soak large seeds, such as

sunflower seeds, overnight
in a bowl of water before sowing,
2 Fold the muffin cup in half.
With sharp scissors, snip
off the bottom to create a small
to help them to germinate. drainage hole.

6 Put the muffin cup on

a tray and water it gently.
Place the tray on a bright
7 Sow one cup every few
days for a continuous crop
of microgreens that can be
8 Water the plants and turn
the cups regularly. Turning
the cups will ensure that the
windowsill out of direct sun. harvested over a longer period. stems grow straight.
 79

Other containers
You can use other containers such
as plant pots, egg cartons, or
yogurt cups. Wash them first and arton
Plastic egg c Yogurt cup
cut a drainage hole in each bottom.

3 Fill the cup with soil, leaving

a ¼ in (5 mm) gap at the
top. Press the soil gently with
4 Sow the seeds thickly and
evenly over the soil. Lightly
press them into the surface with
5 Cover the seeds with a thin
layer of vermiculite to keep
the seeds moist and let in some
your fingers. your fingertips. light, so they germinate well.

9 Once the first true

leaves have grown,
use pocket snips or scissors
▲ Enjoy freshly harvested
microgreens on a sandwich,
in a salad, or as a tasty
to cut the shoots as needed. garnish to a hot dish.
REVISITING
THE
PAST
Reminiscing is a great activity because it triggers memories of events

in your life and of how you felt about them. Some memories may

be positive, others not so good—enjoy focusing on the moments

that make you happy and proud. Talking about your life with family

and friends can make you feel more connected to them and boost

your spirits. Explore the many ways to revisit your past to recapture

the thoughts, feelings, and memories that shaped your life.

Reminiscing and sharing your
memories can improve mood,
self-esteem, and well-being.
 Bring out the photos 83

AT A GLANCE

Bring out ✓ Sedentary

✓ 1 or more people

the photos ✓ Leisure

✓ 5–60 minutes
✓ Easy
If you can remember your early life better than ! Some photos may trigger
recent events, try looking at old photos of family difficult or distressing memories

events, your home town, or places you have HOW IT HELPS

visited. These photos can trigger memories that Looking at and holding
old photos can be a good
you could share with family and friends. conversation starter, using
your communication skills and
keeping you socially engaged.
How to do it • Photos can stimulate
You are the expert on the events of your life so this is emotional memories—of
how you felt at the time the
a failure-free activity. photograph was taken.

■ Get larger copies of photos if needed, so that they • Recalling events, people, and
places improves cognition skills
are easier to see and to protect the originals. and facial recognition, helping
you to stay orientated.
■ It is helpful if photos are marked with details such as who
• Remembering the past can
is in them, where it is, and the date. Ask someone to help you
sometimes unlock forgotten
if you are struggling to remember the details. skills—for instance, looking at
an old school photo may help
■ As you look at and handle the photos, recount the stories you to remember historical
and memories that they trigger. dates or a poem that you
learned at school.

When did you get

your first camera?
TA

•
LK

Black-and-white versus
ies
Meaningful memor color photos
ABOUT…

photographs
Limit the number of •
time; one Past fashions: trendy or
that you look at each fashion faux pas?
gh to enjoy.
image may be enou •
Film versus digital photos
84 Revisiting the past

AT A GLANCE

Compile a ✓ Sedentary
✓ 1 or more people

photo album ✓ Productivity

✓ No timeframe
! You may need help with
If you organize your photos into one or more inserting the photos
albums, you can create a lasting record for you
HOW IT HELPS
to enjoy and share with others. Sorting through your photos will
bring back memories; if you make
an album, you can share those
How to do it memories with others.

Before you start sorting your photos, • Seeing positive images will
make you feel good about yourself,
decide on a theme to help you choose. increasing your sense of well-being.
You might decide to make more than
• You will use a range of cognitive
one album. skills such as decision-making,
planning, and organizing.
■ Try using an online company to create
• Handling photos in the album
an album from your digital photos. Ask for can help you maintain good hand-
help if you haven’t done it before. eye coordination and dexterity.

• Sharing laughter as we
■ If you sort the photos on a tray, you can ▲ You could make relive old times and how we
put them away easily if you want to take a smaller albums with dressed produces endorphins
break and finish later. photos of your pets. (feel-good hormones), and can
have a positive effect on memory,
communication, and sociability.

um
A suitable alb
lastic pockets
Albums with p old
Sort your photos ve pages to h Choosing a theme
or self-adhesi .
Gather and sort your photos re easy to use Your album could be a record
before putting them in the your photos a of your life, a memorable
album. Pick your favorites and event such as a vacation, or
arrange them in order. a hobby or passion.
Making a photo album
is an activity you could
enjoy with family members
or with a friend.

Photo collage Labeling Digital photo frame

You could display a few of your Label each ph Instead of filling a photo
oto with the
favorite photos in frames or occasion, nam album, load your digital photos
es of people
use them to create a collage. and the place onto a digital photo frame.
, and date.
86 Revisiting the past

AT A GLANCE

Draw a family tree ✓ Sedentary

✓ 1 or more people

Capture your family history to pass on to ✓ Productivity

✓ Variable timeframe
younger generations. It could be a one-off
✓ Difficulty varies with
activity or a research project that sparks amount of research needed

your imagination and starts a journey of ! May trigger negative as well

as positive emotions
discovery of long-lost family.
HOW IT HELPS
Researching your family tree
How to do it and sharing the results provides
an opportunity to connect (or
Start by collecting all the information you need to draw reconnect) with family members.
a family tree. Make a note of what you already know and
• The research calls on long-term,
involve family members to fill in the gaps. episodic memories, which are
often more reliable than short-
■ Use online genealogy websites or look at old records term memories, so it helps
in local libraries and churches to help with your you to feel positive about your
own abilities.
research. You might want to take someone with you
to help take notes. • The activity offers a good topic
of conversation, promoting
■ Use the template shown here to map out the positive communication.

information you need to put on the family tree.

■ Decide how you want to depict the family
tree. You could draw your own tree, with
family members spread along
the branches, use a printed
chart, or make a collage.

How many generations

TA

are there after you?

graphs
LK

• Family photo
How many generations of Print
ed te
ABOU …

your family can you recall? mpla

te
• ▲ There are printed family tree
T

Did you have a favorite relative?

templates available to fill in. You
•
How have lives changed over can add photographs to further
the span of your family tree? personalize your family tree.
 Draw a family tree 87

Use this simple template

Copy this template on to a large sheet of paper. Start by putting in your details
first, in the center.
■ Add other members of your family as indicated. If you need to add more people,
for example more siblings, draw some extra boxes.
■ Draw lines to connect the boxes—if people are divorced, draw a dotted line.
■ Put siblings on the same line, with the oldest to the left and youngest to the right.
■ You may want to add details such as dates of birth, marriages, and deaths.

Grandmother Grandfather Grandmother

Grandfather

Mother
Father

Sibling Sibling
▶ You may
choose to use
bright colors to
make your tree
Me Spouse
diagram visually
interesting.

Spouse Child
Child

Grandchild Grandchild
88 Revisiting the past

AT A GLANCE

Fill a memory box ✓ Sedentary

✓ 1 or more people

Each memory box will be unique and personal ✓ Productivity

✓ No time limit
to you. Enjoy the process of filling it—and then
✓ Easy
of looking through it—on your own or use it to ! May trigger negative as well
share memories with family and friends. as positive emotions
! Avoid heavy or sharp objects

How to do it HOW IT HELPS

The experience of handling
Gather together your treasured
physical objects benefits well-
keepsakes, then sort through being in several ways.
them to pick out items suitable
• Seeing, smelling, and touching
for a memory box. are all involved in processing
information in the brain. They
■ Consider making labels or can help trigger long-term
short story cards for the items memories and benefit
short-term memory.
to capture special memories. ▲ Choose a sturdy box with
a lid of a suitable size, such • Sharing memories with others
■ Place the items in the box improves your communication
as a shoebox, jewelry box, or
skills and reinforces a sense
so that you can take them out plastic storage box. of self by acknowledging your
whenever you want to revisit achievements in life.
your memories. • Keeping connected with those
around you can enhance general
mood and confidence.

U
You might also
SE

include trophies, Hobbies

FU

te on
medals, knickknacks You could concentra
LTIPS

with sentimental value, r interest

or old photographs objects of particula
special
• in your life, such as Correspondence
collection.
Newspaper clippings items from a hobby You may want to look through
can mark
important dates old letters a few at a time. They
can stir up strong emotions.
Many of us have memorabilia
at the back of a drawer or in
the attic. Bring out significant
items for your memory box.

Lifetime stages
You may want memory
boxes for different
periods of your
life, with an old toy
or item of clothing
in a childhood
Family heirlooms Themed boxes box, or business
Include mementos from your Create boxes with different cards or name
life that are especially dear to themes, such as a favorite tags in a work-
you, such as family jewelry. band, sports team, or travels. life box.
90 Revisiting the past

AT A GLANCE

Fill a scrapbook ✓ Sedentary

✓ 1 or more people

Scrapbooking is a popular way of displaying ✓ Productivity

✓ No time limit
your passions and pastimes in a book. It can
✓ Moderate difficulty
be as basic or as elaborate as you like. ! May trigger negative as well
as positive emotions
! Involves use of scissors
How to do it
Gather everything you want to put in the scrapbook, as HOW IT HELPS
well as labels or paper on which to write memories, glue, Filling a scrapbook lets you
express your creativity and
scissors, and any decorations.
engenders a sense of
accomplishment.
■ Use a red or contrasting tablecloth on your work
surface to make items appear more distinct. • This activity elicits episodic
and emotional memories that
■ Do not overcrowd your workspace; you may find it can be recaptured when looking
at the scrapbook.
distracting. Work on the scrapbook a little at a time.
• Practicing cognitive skills, such
■ Arrange one item on each page, along with any as planning, concentration,
initiating, following sequences, task
decorations. Write any labels or notes and attach them. completion, and decision-making,
may help the brain to retain them.

• Using a scrapbook to share

stories with others aids your
communication skills and keeps
you connected to other people.

s
Hobbie
Holidays

Favorite hobbies
ater
• Music or the
TA

Achievements relating Collections

LK

to your hobby
ABOUT…

• ▲ Decide what theme you want for

Do you enjoy collecting?
• your scrapbook: it could be any
Memorable events in your life subject or event that interests you.
Assembling the pages
maintains physical skills
such as dexterity, fine
motor skills, and hand-eye
coordination.
92 Read about…

The story of the

telephone
The invention of the telephone by Alexander
Graham Bell in the late 19th century began a
revolution in society, opening up communication
across the world. It was not until 1927 that calls
were transmitted by radio waves, when the
first call was made between New
One-piece
York and London. In the 1980s, telephone (1940s)
technological advances
made the first
commercial cellular
phones possible.
The smartphone of
today is actually
a minicomputer.

Rotary-dial
telephone
Candlestick telephone (from 1930s)
(1900s)
What do you think
Alexander Graham Bell
would make of the
TA

impact his invention has

LK

had on the world?

ABOUT…

•
Has the cell phone
killed the art of conversation?
•
What can you do with
your cell phone?
 The story of the telephone 93

Cellular phone Push-button

(1980s) telephone (1990s)

Flip phone (1990s)

Smartphone (2010s)
94 Revisiting the past

AT A GLANCE

Record your ✓ Sedentary

✓ 1 or 2 people

life story ✓ Productivity

✓ 30–60 minutes at a time
✓ Moderately skilled
Recording your life story can be very powerful, ! May trigger negative as well
liberating, and affirming. It captures the unique as positive emotions

history of your life to give others a true picture HOW IT HELPS

of who you are. Recording your special life story
can have a long-term, positive
effect on mental well-being.

How to do it • Recalling significant life events

(positive and negative) relies on
You are the expert in your life long-term, episodic memory.
story, so there is no right or Photographs, objects, or even
wrong way to do it. smells help us to remember.

• Remembering challenging
■ Gather memorabilia of your times is not always a bad
life. Sort it into chronological thing—talking about them
can be cathartic.
order and pick out the most ▲ You may want to
significant items. include mementos such • Sharing our achievements
as your children’s or in life increases confidence
and self-esteem.
■ Talk to another person about grandchildren’s artworks.
the items you have collected,
and write down the stories
attached to them. It may be
easier to talk generally rather
than recall specific details.

■ You could use a template,

with pages for life landmarks
such as school days,
relationships, working
life, and hobbies. Mementos h
Paper ing flat enoug
Include anyth ck
records ook, such a lo
Memorabilia might include to put in the b
ostcards.
paperwork, photographs, of hair or old p
certificates, etc.
There is no time limit to
recording your life story, so
enjoy the process and do a
little at a time.

Instead of a book,
US

you could make a video

EFU

or keep a memory box

(see pages 88–89)
L TIPS

•
Digital resources Create your book If you find the process
Go online to find a life-story Put the memorabilia in emotionally difficult, try
template and images from the your life-story book, with the to express your feelings
to another person
past, such as your old school. stories alongside each item.
96 Revisiting the past

AT A GLANCE

Make a theme bag ✓ Gentle activity/sedentary

✓ 1 person

Fill a bag with items associated with pastimes or ✓ Productivity

✓ 30–60 minutes
hobbies you have enjoyed. Handling these items
✓ Easy
will help you to recall your experiences, thoughts, ! Avoid choosing objects
and feelings from your past. with sharp edges or other
potential risks

How to do it HOW IT HELPS

Handling familiar objects
Decide on a theme, based on your stimulates the senses of sight,
hobbies and interests, or on your touch, and smell, which can
trigger both emotional and
experiences in the past. episodic memories.

■ Make a list of the things you • Stimulating long-term

could put in a bag. Check them memories in this way can
▲ If you cannot think of encourage short-term memories.
off as you find them. a theme, fill a rummage
bag with things that are • A theme bag can help to initiate
■ Choose a bag to suit the theme a conversation, maintaining
nice to touch, in a variety communication skills.
and place your chosen items in the of shapes, sizes, colors,
bag. It is now ready to use. and textures. • Sharing experiences and
achievements while talking about
the objects increases self-esteem
■ Handle the items from your
and a feeling of self-worth.
theme bag to recreate feelings and
• There are no rules or any
memories associated with them. need for precision, so it is a
fail-safe activity.

Toolbox t,
o u a re a D IY enthusias
If y ur
w ill en joy handling yo
yo u ing
orite too ls and explain
fav
ol is used.
how each to

Handbag
Sporting themes Personal items such as gloves,
If you were athletic in the past, lipstick, and jewelry in an old
fill a sports bag with pieces of handbag could transport you
gear, equipment, and trophies. back to events long ago.
 What other theme bags

TALK ABOU
could you create?
•
What could you include in
a movie-themed bag?
•

T…
Why some objects are
comforting to hold

For a vacation theme, pack a

beach blanket, a swimsuit,
beachcombing finds, beach
toys, and postcards.
98 Revisiting the past

AT A GLANCE

Watch an ✓ Sedentary
✓ 1 or more people

old movie ✓ Leisure

✓ 1 ½ – 2 hours
✓ Easy
Whether spontaneous or planned, on your own
or in the company of friends or family, watching HOW IT HELPS
Watching favorite films
a movie can transport you to another world. or home movies of family
occasions and outings triggers
emotional memories.
How to do it • Episodic memory may enable
Rent or buy movies to watch on your TV or computer, take you to recall familiar phrases
or scenes when rewatching a
them out from the library, or go to a local theater. familiar film.

■ Avoid violent or war movies, which might trigger negative • Following a plot requires
attention and concentration.
emotional memories that you find difficult. Choose a time of day when
you are alert, to benefit most.
■ If concentrating is a challenge, avoid films with complex
plots: musicals are a good choice. • Enjoying and laughing along
to a good comedy releases
endorphins into the body and
■ If watching in company, take an break to discuss the improves mood.
movie so far: it will help with your concentration.
• Watching a movie with others
creates a chance to socialize and
▶ There are many share memories.
different genres to
choose from. Old
favorites are best
at evoking memories
of when you watched
them and with whom.
Bollywoo
d sagas

Describe your
favorite film
TA

•
LK

Did you ever copy

a film star’s hairstyle?
ABOUT…

• Silent era
What makes a good cliffhanger?
•
Which films have produced Musicals
famous quotations?
 Watch an old movie 99

Some theaters now run

showings of old movies
without lengthy and
distracting trailers.
100 Revisiting the past

Make caramel corn

Caramel corn is easy to
make, but does involve the
use of hot oil and boiling
sugar, so take care. You may
wish to ask for help with some
steps. This recipe takes less
than 10 minutes and makes
enough for a large bowl.

WHAT YOU NEED

1 Pour the oil into the
saucepan and add just
3 or 4 kernels of corn. Then
2 Heat over a low to moderate
heat until all the kernels
have popped. The oil is now
• Large saucepan with a lid place the lid on the pan. hot enough.
• Medium saucepan
• Wooden spoon
• Large mixing bowl
• Serving bowls or individual
cartons

RECIPE INGREDIENTS
• 2 tbsp cooking oil
• ½ cup (100 g) popping corn
• 4 tbsp (50 g) butter
• 1⁄4 cup (50 g) dark brown
sugar, packed
• 3 tbsp (75 ml) corn syrup 6 Put the butter, sugar, and
syrup in another saucepan.
Bring to a boil and cook for 2
7 Turn off the heat. Transfer
the popcorn into a large
mixing bowl and pour the
minutes, stirring constantly. warm caramel sauce over it.

More popcorn flavors

Try making popcorn with different
flavors. Follow steps 1 to 5, and
instead of making caramel sauce,
try adding grated cheese, dried
herbs, melted chocolate, or maple
syrup. Or, go for a classic taste, by
sprinkling warm popcorn with salt Grated c
heese
or sugar, to taste, and stirring in Melted chocolate
2 oz (50 g) of melted butter.
 Make caramel corn 101

3 Remove the lid and quickly

pour in all the corn kernels.
Replace the lid and cook for a
4 Listen for popping sounds
as the kernels explode.
Once they stop popping, gently
5 Turn off the heat. Remove
the lid to let out the steam.
Replace the lid and put the pan
minute or so. shake the saucepan. of popcorn to one side.

8 Stir the popcorn until the

caramel sauce has cooled
and is setting, so that it coats
the popcorn evenly.

9 Leave the popcorn to cool.

Then transfer to a serving
bowl or cartons and enjoy.
▲ Using paper cartons for your popcorn
makes watching an old movie more
like a cinema outing.
MUSIC
AND
DANCE
Music provides a powerful means of connecting with other people,

of exploring your memories, and of experiencing moments of joy.

Bring more music into your life by playing an instrument if you

can, or simply listen to your favorite music. Singing stimulates the

entire brain, so even when words are becoming difficult, you can

take pleasure in your innate ability to sing and respond to rhythm.

Dancing also allows you to live in the moment and express yourself.
104 Music and dance

AT A GLANCE

Do a dance ✓ Active
✓ 1 or 2 people or group

You might think of this as just a physical activity, ✓ Leisure

✓ 30–60 minutes
but it may be a good exercise for the brain, and
✓ Moderate difficulty
can enhance our memory. ! Care required, depending
on fitness

How to do it HOW IT HELPS

At the simplest level you can just put on some music and Dancing involves coordination,
thinking ahead (which helps
dance. If you want to learn a new dance or have fun with
creative thinking), and musicality.
other people, join a class or get a friend who can dance It also stimulates emotions.
to show you a few steps.
• Learning dance steps helps
to create new connections
■ If you are not so good on your feet, consider between brain cells, making
chair-based activities. the brain more resilient.

• If you have always danced,

■ If you’re dancing at home, clear an area of the room
you use your procedural memory
and make sure there are no trip hazards. to dance familiar routines,
reinforcing existing connections.

• The physical movements

improve visual perception, balance,
and spatial memory, and also
▶ Dancing is a great
release endorphins (feel-good
social activity, whether hormones) into the brain.
you attend a formal
event, an afternoon • Dancing is a good way to
express yourself, without the
dance, or a class. need to struggle for words.

Ballroom
dancing

Dancing partners
•
Your favorite dance styles
TA

•
LK

Musicals and films with

ABOUT…

dance sequences
Rock/jiv
• e
Your recollections of dancing ing
at special events Folk danc
There are lots of dance
styles: whichever you
choose, dance like
nobody’s watching!
106 Music and dance

AT A GLANCE

Listen to music ✓ Sedentary

✓ 1 or more people

Listening to music is an easy way to stimulate ✓ Leisure

✓ 30–60 minutes
the mind because it reaches parts of the brain
✓ Easy
that other forms of communication cannot. !May trigger powerful
memories and feelings

How to do it HOW IT HELPS

Music can be soothing or stimulating; your taste in Our ability to sing familiar
songs and react to musical
listening may vary depending on the time of day.
rhythms persists even after
words become difficult.
■ Try listening to relaxing music before going to bed.
• Music and songs from
■ Singing, whistling, clapping, or tapping your feet are childhood and young
all ways of taking part—or you can just listen. adulthood often elicit vivid
memories and help you
to recall events, feelings,
■ You may enjoy hymns and music from your place
and people.
of worship.
• Music enhances mood, and
■ You could listen to favorite songs and pieces reduces anxiety and depression.

of music by yourself, share them with others, or • Listening to music encourages

us to move.
go to a concert.

Classical
Rock

y
▲ If you find that music you once Countr
enjoyed is too loud or has too fast
Jazz
a beat, try other types of music.
 107

▶ All you need is

a music player of
some kind, and a
selection of types
of music to play.

Your favorite
music genres
TA

•
LK

Music players:
from radios to MP3 players
ABOUT…

•
Your music collection
•
Singers, bands, and live
performances you have seen
108 Read about...

Musicals
Musicals as a form of drama that
incorporates dance and song into the
story first became widely popular in
the mid twentieth century. Hollywood
film musicals like “Oklahoma!,” “My Fair
Lady”, and “The Sound of Music” brought
popular stage productions to a global
audience. Theater and film musicals
are still immensely popular around
the world today.

▶ The classic movie musical

“The Wizard of Oz” was released
in 1939. Here is Dorothy with the
Scarecrow, Tin Man, and Cowardly
Lion on the Yellow Brick Road.

Does music
add to a story or
TA

interfere with it?

LK

•
ABO

Which are best: modern

musicals or old
UT…

Hollywood blockbusters?
•
Which is your favorite musical?
110 Music and dance

AT A GLANCE

Create a playlist ✓ Sedentary

✓ 1 or more people

Making it easier to find your favorite music ✓ Productivity/leisure

✓ Variable timeframe
will encourage you to listen more, so create
✓ Variable difficulty
your own lists of tracks or songs to suit ! May trigger negative emotions
different moods.
HOW IT HELPS
Music can boost your mood, and
How to do it help to maintain your sense of
identity by reconnecting you with
Create one or more playlists of your earlier self and feelings from
your favorite music. You can the time you first heard the music.

organize recordings by musical • Listening to familiar songs

style or genre, alphabetically, stimulates many different parts
of the brain, including those
or chronologically. responsible for memory, emotion,
hearing, language, and rhythm.
■ If you don’t know how to
• Organizing a playlist
create a digital playlist, get involves many cognitive
help from a family member ▲ Over-ear headphones skills—recognition,
or a how-to website. help you to focus on decision-making,
initiation of tasks,
the music and block
and attentiveness.
■ Consider using online out distracting
resources to download your background noises.
favorite tunes.

■ Create the right ambience to listen

to each playlist. Turn the lights low for relaxing
music, or turn the sound up for uplifting music.

Teenage idols
▶ Dig out your music
•
TA

Live music events collection, whether on

LK

you attended vinyl, CDs, cassette

•
ABOU …

tapes, or on a phone,
Acoustic music or
rock and roll? computer, or other
digital device, to make
T

•
Your favorite singer or musician your own playlists.
 Create a playlist 111

favorites
Choose your ke
album and ma
Listen to each to Mood music
favorite tunes
a note of your Create playlists with different moods,
ist.
add to a playl such as one with relaxing music and
one with energizing music.
112 Music and dance

AT A GLANCE

Singing is good ✓ Gentle activity

✓ 1 or more people

for you ✓ Leisure

✓ Variable timeframe
✓ Easy
When words are becoming a struggle, the !May trigger powerful
ability to sing remains. Even if your memory is memories and feelings

unreliable, you will often remember the words HOW IT HELPS

and tunes of your favorite songs. The ability to sing and follow a
rhythm is located in a different
part of the brain than the part
dealing with communication.
How to do it Singing can strengthen
There is no right or wrong way to sing. Do not worry whether connections between such areas
and may improve communication.
you can hold a tune—just sing and enjoy yourself.
• This activity is failure-free,
■ If you’re unsure about joining a local choir, consider attending so it can have a positive effect
on your mood.
a singing group for people living with dementia. This will help
you forge social bonds and keep you connected to others. • Songs can evoke a powerful
emotional memory of a moment
■ A karaoke screen provides the words, and can be used in the past, aiding recall of
details such as people, dates,
if you can’t recall the lyrics. and places.

▼ Whether you do it in the shower,

with family, or in a group, singing
can lighten your mood.

With family

Karaoke
Songs from your
place of worship
TA

•
LK

Songs that can be

ABOUT…

sung in rounds
• Choir
Songs from around the world
Sing along to familiar tunes
or to recordings of your
favorite singers to evoke
memories of times gone by.
114 Music and dance

AT A GLANCE

Play the musical ✓ Sedentary

✓ 2 or more people

journey game ✓ Leisure

✓ Variable timeframe
✓ Easy
In this game, you can enjoy a sing-along while
you share memories of songs associated with HOW IT HELPS
The musical journey game
significant milestones and activities in your life. provides prompts for players
to recall memories, such as
childhood, a favorite vacation,
How to do it and family festivities.

Prepare some game cards: take about ten cards or pieces • The game should be
spontaneous and fun, and is
of paper and write one key life milestone, memorable good for your sense of well-being.
event, or activity on them, such as a wedding.
• Comparing your choices with
family and friends is a good
■ Play the game with two to four players. The more players
conversation starter and helps
who join in, the more varied the song choices will be. you to be socially active, which
encourages brain vitality.
■ Give your imagination free rein, go with the theme, and
• There are no wrong answers
you may be surprised at how many songs you can recall. or time limits, so you can enjoy
practicing your recall without any
■ This is not a memory test. If you forget some of the pressure to get it right.
words, hum along.

Pop idols
songs
Driving

Wedding songs

▲ Here are some more

ideas for categories for
Lullabies
your game cards.
 115

TA
Do you have songs

LK
The rules of the musical that are linked to special

ABOUT…
moments or events
journey game in your life?
•
Describe the qualities
■ Pick a card and think of a song to match. of a classic song
Sing the first line or chorus of the song. •
What songs always
■ Take turns thinking of a song to match the same make you feel happy?

category, and sing a bit of the song you remember.

■ Other players can join in the song if they want.

■ When you can think of no more songs in that category,

choose another card.

■ Play the game for as long as you want. You may find
that you do not even get past the first card.

Songs from school

Songs to dance to Love songs

Sports songs

Vacation songs

▶ If you don’t want to make

cards, use these examples of
song categories for your game. Songs for festivals
116 Music and dance

AT A GLANCE

Play an ✓ Gentle activity

✓ 1 or more people

instrument ✓ Leisure
✓ Variable timeframe
✓ Variable difficulty
Playing an instrument benefits your brain more
than simply listening to music, and it does not HOW IT HELPS
The area of the brain that
matter if you’re an accomplished musician interprets music and recognizes
rhythm may remain intact longer
or an avid novice. than some other brain parts.

• Evidence suggests that

How to do it playing an instrument can
delay cognitive decline.
Whether you play alone or
• Playing an instrument makes
in a group, the key is to enjoy different parts of your brain
creating music, so adapt work together, maintaining
those connections.
the level of participation to ▲ Percussion instruments
your ability. such as maracas, bells, • Attention levels increase,
cymbals, and castanets are which improves cognition and
■ It is never too late to learn memory recall.
great ways to make music.
how to play an instrument. • Practicing regularly helps to
retain your musical skill and keeps
Choose a relatively easy one, you physically active by using fine
such as the ukulele. or gross motor skills (depending
upon your instrument).
■ If playing is too challenging,
try tapping on a drum or table
top or clapping along to ◀ Whatever instrument
familiar tunes. you play, participating in
music-making benefits you
more than simply listening.

Guitar

Do you play
an instrument?
TA

•
LK

Describe some different

ABO

groups of instruments
•
UT…

Orchestra or big band— Piano Saxophone

which is your favorite?
Following musical scores or
playing from memory helps
the type of memory that
remembers processes.
PUZZLES
AND
GAMES
Stimulating the mind with puzzles and games is thought to

boost your ability to think, reason, concentrate, and deal with

tasks. There is some truth in the “use it or lose it” argument,

and exercising your brain may increase brain health. Choosing

a suitable game or puzzle is key. It should be challenging enough

to keep you interested and make you think, but not so hard that

you get frustrated.

120 Puzzles and games

AT A GLANCE

Do a jigsaw puzzle ✓ Sedentary

✓ 1 or 2 people

This very popular pastime provides an enjoyable ✓ Leisure

✓ Variable timeframe
challenge; the more pieces of the puzzle there
✓ Easy
are, the more demanding it will be. You could do
HOW IT HELPS
it alone or work in a team, with each person
Solving jigsaw puzzles works
taking on a section. and connects both sides of
the brain, as well as connections
between brain cells. This
How to do it can help to maintain your
ability to understand, to
You’ll need a flat area to work on, learn, and to remember.
at which you can sit comfortably • The visual element enhances
for a while. visual perception and spatial
processing in the brain.
■ Empty the contents of the box • Handling and placing the
on to the work area. If there are pieces correctly exercises
lots of pieces, you may want to the parts of the brain involved
with motor skills and coordination.
take out only some of them at a
• Matching the pieces
time; too many on the table
stimulates the brain to retain
might be confusing. information about shapes and
▲ Sorting pieces into piles colors. Repeating this activity
■ Turn all pieces picture-side up. of similar colors makes it helps short-term memory.
Sort them into similar groups easier to do the puzzle.
before you start.

■ Work on small sections at a time.

■ Put all the edge pieces in one pile. If some

of the remaining pieces clearly belong together,
sort those pieces into their own pile.

■ Make sure all the pieces are easy for you to

see and find on the table.

■ Assemble the edge pieces first—that makes s

Meaningful puzzle
a frame to work within. that ties in
Completing a puzzle
gardening,
with an interest, like
warding.
can be even more re
 Do a jigsaw puzzle 121

What is the best subject

for jigsaw puzzles?
TA

•
LK

Family pets, past

and present
ABOUT…

•
Different dog breeds:
chihuahuas or collies?
•
What can make a
puzzle difficult?
122 Puzzles and games

AT A GLANCE

Make a jigsaw ✓ Sedentary

✓ 1 or 2 people

puzzle ✓ Productivity/leisure
✓ 30–60 minutes
✓ Easy
Making your own jigsaw puzzle means that you ! Involves use of scissors
have more pictures to choose from and you can
HOW IT HELPS
make it as easy or as difficult as you like. From choosing a picture to
cutting things out, there are
a number of skills involved
Choose a picture in this activity.
You can choose any subject that interests you, but a picture • Choosing a picture engages
that has some personal meaning may hold your interest longer. the brain and stimulates the
emotions. Memories can play
■ Consider the difficulty level of the picture itself. Lots of areas a part here, with recall of past
events, places, and people.
with little or no detail will make the puzzle more difficult to do.
• Planning an activity and
■ Pictures with well-defined shapes and good contrasts remembering the steps uses
short-term memory.
of color will make the puzzle easier to do.
• Dexterity and coordination
■ Look for pictures of familiar things: they are easier to are involved in drawing
and cutting.
imagine and reassemble after the puzzle is broken apart
and jumbled up.

■ There are companies that can turn your favorite photographs

into jigsaws puzzles. Get help to search for them online if you
need to.

Famous p
eople
d animals
Pets and wil
Sports and hobbies

▲ You can find pictures in

magazines, photos, postcards,
Friends and family
old calendars, and online.
 Make a jigsaw puzzle 123

Choose a cutting pattern

More pieces make the puzzle more
difficult, so choose a pattern that gives
you just enough of a challenge, and is
not too hard or easy. Also think about Large Wavy lines Small Diamonds
what shapes you can easily cut. squares squares

How to do it WHAT YOU NEED

Once you have your picture, get all your equipment • Ruler
together and follow these easy steps. Remember • Thick, black marker
to let the glue set before you start cutting up the • Your picture
picture. Simpler puzzles with fewer pieces can be • Scissors
quick and fun to make and to do. • Glue stick
• Piece of cardboard

1 Use a ruler and pen to draw

straight sides around the
picture. Cut out the picture
2 Turn the picture over and
spread an even layer of
glue on the back. Take care
3 Lay the picture on a piece
of sturdy cardboard that is
larger than the picture. Press the
along the lines you have drawn. to cover it completely. picture firmly on the cardboard.

4 Use a pair of scissors

to trim off the excess
cardboard, cutting carefully
5 Turn the cardboard over
and use a thick, black
marker to draw your chosen
6 Once the glue has
completely dried, cut
out the pieces following the
around the picture. cutting pattern on the back. lines you drew on the back.
124 Puzzles and games

AT A GLANCE

Test your nose and ✓ Sedentary

✓ 1 person

taste buds ✓ Leisure

✓ Variable timeframe
✓ Easy
Both smell and taste are very powerful senses ! Do not smell or taste anything
and stimulating them regularly is great exercise that you are unsure of

for your brain. HOW IT HELPS

Smell and taste are strongly
linked to emotional memory.
How to do it Sensory input from the nose—
involved in both smell and taste—
Make the most of every opportunity to stimulate your senses travels directly to the brain’s
of smell and taste. emotional center, which has an
important role in memory recall.
■ In the kitchen, experiment with new flavors. Try
• Talking about those memories
comparing the taste of a familiar fruit or herb with helps you to feel connected and
a more exotic or less familiar one. uses your communication skills.

• Stimulating the senses can

■ Taste herbs, fruits, and vegetables you have grown. reduce agitation and restlessness,
and improve sleep.
■ In your home, enjoy smells such as fresh laundry, furniture
• Tasting food or drinks from
polish, or shampoo.
your younger days can evoke
strong memories.

Spicy chili sauce Sweet jam

Describe your
favorite smells
and tastes Fragrant
TA

coffee
•
LK

Which animal has

ABOUT…

the best sense of smell? ▲ Relish the taste of your

• food; you could also challenge
Do you love or hate
the smell of tar? your taste buds by trying out
Tangy fruits
new flavor experiences.
In the garden, savor the smells
of cut grass, fragrant flowers,
and wet soil after a rain.

Play the “test your nose”

game
126 Puzzles and games

AT A GLANCE

Play the “Test ✓ Sedentary (playing)/gentle

activity (preparation)

Your Nose” game

✓ 2 or more people
✓ Leisure
✓ Variable timeframe
Put your senses to the test by playing a smelling ✓ Easy
game: you try to identify and recognize the smell ! Do not use essential oils
without expert advice
of different substances without seeing them. It is ! Beware of toxic chemicals
stimulating as well as a lot of fun. when choosing smelling samples
! Do not smell or taste anything
that you are unsure of
How to do it
HOW IT HELPS
Prepare 6–12 strongly smelling
Smell memories can evoke
items, each one in a container. different emotions. For example,
Make answer cards that each ▲ Test your taste buds too, by the smell of baby powder may
bring back memories of a child.
show a picture of one item. getting a friend to put different
edible substances on • You will use a range of
■ To play the game, place the teaspoons and tasting each cognitive skills in preparing
answer cards in a row on a one with your eyes closed. and playing the game, including
concentration, recognition, and
table. Close your eyes or wear decision-making. It can help
a blindfold to smell each container in turn. Place each with word retrieval too.
container on the answer card that corresponds to its smell. • This game is an opportunity
for fun and laughter. Socially
■ You may prefer not to use cards, but just to try to engaging in this way can lift
recognize various smells. your mood and well-being.

Smelling
containers
Place each
sample in a
small, opaque
container with
Smelly liquids a lid. Players
To make a smelling sample should not see Make answer cards
from a liquid, such as vinegar the samples. Glue a cut-out or printed image
or wine, soak a cotton ball with onto an index card to make
a small amount. each answer card.
 The human brain can
recognize about one trillion
smells, including beeswax:
the sense of smell is our
most powerful sense.

US
EF
UL

You can use items

TIP

from the garden,

S

such as flowers
and pine needles
•
Cut off one or
two small pieces
from larger items
128 Puzzles and games

AT A GLANCE

Play a word game ✓ Sedentary

✓ 1 or more people

There is a huge variety of word games to enjoy, ✓ Self-care/leisure

✓ 5–30 minutes
either on your own, such as crosswords, or with
✓ Easy
others, such as hangman.
HOW IT HELPS
A highly complex and
How to do it organized archiving system
is used to store different
Be spontaneous. Not all word word groups in various
games need to be structured areas of the brain, so your
or planned; do them when you entire brain is active when
searching for a word.
feel like it, not as an exercise.
• Engaging in stimulating
■ You could simplify your activities like word games can
benefit the brain. Word games
favorite puzzles by choosing
help to practice word retrieval,
less complex equivalents. For which can also help maintain
▲ Magnetic letters can be
example, rather than trying to communication skills and slow
fun: put them on the fridge down cognitive decline.
solve a word-search grid of and do a word puzzle, a little
20 x 20 letters, look for one bit at a time.
with 10 x 10 letters.

■ Use magnetic letters to solve an anagram or

rearrange a random selection of seven letters
to create as many words as you can.

Enjoy a sh
ared gam
Have fun p e
laying word
games with
Choose a game at family and
US

a level that suits your friends or s

olving a wo
EFU

changing needs puzzle tog rd

ether.
•
L TIPS

Do not think of word

s
games as a test—the Photocopy puzzle
easier
stress will make it harder Make word puzzles
to retrieve words them
to see by enlarging
.
on a copier machine
If you have always enjoyed
word-based pastimes such as
crosswords, your knowledge
and experience will help you
to complete them.
130 Puzzles and games

AT A GLANCE

Play the word ✓ Sedentary

✓ 2 or more people

chain game ✓ Leisure

✓ 5–30 minutes
✓ Easy
This game is a stress-free, fun way of using your
HOW IT HELPS
memory and rehearsing your word retrieval.
There are no wrong answers
in this game, so you can enjoy
practicing your word recall
How to do it without any pressure to get it
right. This slows decline and
The more people who join you to play the word chain game,
helps you to feel positive
the more random and fun it will be. about yourself.

■ You may find it easier to have no more than four • When we learn words, we
organize and store them by
players to limit the amount of information to process. category in specific parts of the
brain, but use the entire brain
■ This is not a memory test. You do not need to recall to find them. If you think of
all the words in the chain, only the last word spoken. Australia, you may unlock
other words in the category
■ You can play the game for as long as you want. of place names.

Simply stop when you have had enough. • Playing the game involves
being socially active, which can
help to maintain brain vitality
and reduce stress.

• There is no time pressure

with this game—players can
find words at their own pace.

Tennis
Mountains

▲ Here are some more ideas

for words to start your word
Bread
chain game.
Sydney Opera House
 Play the word chain game 131

The rules of the game

■ To start, one person says a word.

TA
Complete the names

LK
■ The next person says a word that is associated in of famous couples—for
example Fred Astaire and ?

ABOUT…
some way to the first word.
•
Think of opposite words—
■ The third person thinks of a third, connected word, for example “up” and “down”
and so on. •
Do you know any
■ The word chain can be as long as you like. If the chain tongue twisters?

is broken, simply choose a new word and start again.

▶ Here is an example of a word

chain beginning with “bird.”

Can you
think of the
next word?

Bird

Chicken

Fire

Egg

Frying pan
132 Read about…

Moon landings
On July 20, 1969, millions watched
around the world as the spacecraft
Apollo 11 landed on the moon. The next
day, Neil Armstrong and Buzz Aldrin
were the first humans to step on the
surface of the moon. Armstrong’s
famous first words began with the
phrase, “One small step for [a] man…”
In the years since, space travel has
become a regular event, and modern
society now depends heavily upon
space technology such as
communications satellites.

▶ This Apollo 16 mission to the

moon took place in April 1972.
Two astronauts landed in the small
module “Orion,” seen here behind
their lunar vehicle.

Could space
TA

tourism happen?
LK

•
ABO

If you could travel

to the moon, would you go?
UT…

•
Or would you rather gaze
at the stars from the safety
of the Earth?
134 Puzzles and games

AT A GLANCE

Play with numbers ✓ Sedentary

✓ 1 or more people

You may find number games appeal to you more ✓ Self-care/leisure

✓ Variable timeframe
than word games, whether you do them on your
✓ Variable difficulty
own or with friends.
HOW IT HELPS
Games and puzzles that involve
How to do it numbers help to keep your brain
active, specifically areas of the
Complete a game in your own time, temporal lobe, close to the
and in stages, if you want. Don’t put ear, that are also involved in
pressure on yourself to complete language skills.

it in the quickest time. • Playing with numbers may help

to maintain cognitive skills such
■ Simplify a game by reducing the as logical thinking, reasoning,
▲ A dartboard that problem-solving, concentration,
number of options, such as fewer
and attention.
possible answers or smaller grids. uses magnetic darts
rather than standard • Completing games with
■ Darts is a wonderful way to use sharp ones is safer. family and friends adds a social
element, which can reduce
maths skills. You could practice stress and anxiety, lower blood
alone or in a team. Try playing pressure, alleviate loneliness and
depression, and improve sleep.
“Around the clock”: you have to
get number 1, then 2, and so
on, until you reach number 20.

▶ There are a lot of ways in which

you can enjoy using numbers, from
solving puzzles to playing sports in Keeping score
which you need to keep score.

Digital pu
zzles
Other number
games you enjoy T
AL

•
K

Which do you prefer:

AB

numbers or words?
OUT…

•
Jobs that require good
Puzzle book
maths skills
Many people find that playing
number games distracts
them from the stresses and
strains of everyday life.
136 Puzzles and games

AT A GLANCE

Play bingo ✓ Sedentary

✓ 2 or more people

Bingo is an enjoyable game that also keeps ✓ Leisure

✓ 30–60 minutes
the brain active. It can be easily adapted to
✓ Easy
suit players of any level.
HOW IT HELPS
Being sociable and laughing
How to do it together releases endorphins
(feel-good hormones), boosting
Whether you are playing bingo in a social club or with family the immune system, relieving
or friends, follow these basic steps. stress, and reducing pain.

■ Nominate one person as the bingo caller and give each • Focusing on the numbers being
called and recognizing and
player a bingo card and counters. marking them on a card involves
many cognitive skills, including
■ The caller calls out one number at a time. Ask the bingo interpreting and understanding
caller to hold up a laminated sheet of paper, with each speech, and translating
comprehension into action.
number on it, at the same time to make it easier.
• Playing bingo can help to
■ If any player has that number on their card, they place a maintain hand-eye coordination
and dexterity.
chip on it. Once a player has a complete row of chips, they
call out “Bingo!” and the caller checks the card. • Bingo combines social and
mental stimulation, which
■ You could make or buy bingo cards or download and reduces anxiety and depression.

print them from online websites.

s
Shutter bingo card Fewer numbers
so be
Smaller-grid bingo cards Shutter cards can al Some bingo cards have blank
e paper
Bingo cards with fewer used. Just change th squares and fewer numbers,
w game.
squares make the game cards inside for a ne which makes it easier to play.
less complex.
 There are many variations of
bingo and you can choose a
level to suit you. You may also
play it as part of a team.

Large counters Picture bingo Shapes bingo

If bingo counters are getting Bingo cards may have themed These cards have shapes
difficult to handle, try using pictures. Match each card to instead of numbers. Match the
larger cork-style counters. one the bingo caller holds up. colors or shapes to win.
138 Puzzles and games

AT A GLANCE

Board game ✓ Sedentary

✓ 2 or more people

challenge ✓ Self-care/leisure
✓ Variable timeframe
✓ Variable difficulty
Playing a board game provides an opportunity
to relax, talk, and laugh together. Try something HOW IT HELPS
Playing board games stimulates
new or enjoy old family favorites. many different parts of the brain
to work together creatively and
logically, which may help with
How to do it cognitive function.

Choose a game that is hard • Many games are thought-

provoking and require attention,
enough to challenge you, but not concentration, planning, turn
so difficult that it is frustrating. taking, and memory recall.

• Fine motor skills are used to

■ It is best to play board games
▲ Games can be manipulate game pieces.
in teams, so you can draw on a simplified by reducing • Games are social activities,
range of skills and abilities the number of squares so they can alleviate stress
between you. or pieces. and depression, which in
turn may support memory
■ To avoid stress, increase the time and cognitive function.
limit for completing a game task, set
a limit to overall playing time,
or build in a coffee break.

■ The main aim of any board

game is to enjoy it, not to win it.

Snakes and
ladders
Which games were
your family favorites?
•
TA

Chess
LK

Describe some
traditional board games
ABOUT…

• ▶ Board games challenge

“It is not the winning, it is the memory, drawing ability,
taking part” … do you agree?
reasoning, and word or
•
Would you describe yourself numerical skills, depending
Checkers
as competitive? on which one you choose.
Board games can be an ideal
way to enjoy some gentle
competition with friends or
family members.
140 Read about…

The Seven Wonders

of the World
In ancient times, great thinkers and scholars
had described seven architectural wonders
of the world. Unfortunately, only
one of those original landmarks—
the Great Pyramids—still exists.
So, in 2007, the seven wonders
of the modern world were chosen
by popular vote in a worldwide poll.
They are illustrated here.
Petra
Can you think of any other man- Also known as the Rose City, this
made marvels that could have ancient city in Jordan has many
ornate tombs and temples carved
been considered for the list? into the pink sandstone cliffs.

Taj Mahal Great Wall of China

This beautiful building, in Agra, India, Built between the 5th century CE and
was built by the Mughal emperor the 16th century, this is the longest
Shah Jahan in honor of Mumtaz man-made structure, spanning
Mahal, his beloved third wife. 4,000 miles (6,440 km).
 The Seven Wonders of the World 141

Christ the Redeemer

This statue stands on the
Corcovado mountain
overlooking Rio de Janeiro in
Brazil. It is 98 ft (30 m) tall and
the arms span 92 ft (28 m).

Machu Picchu
Set in the Andes mountains in
Peru, this ancient Inca citadel
was rediscovered in 1911. Its
name means “old mountain.”

Chichén It
zá
This Mayan
city was bu
Yucatán pe ilt on the
ninsula in M
900–1100 exico in
CE. Its talle
the Kukulca st building,
n temple, is
a pyramid.

The Roman Colosseum

The emperor Vespasian built
this huge amphitheater in Rome
between 68–79 CE. It could hold
up to 50,000 people.
142 Puzzles and games

AT A GLANCE

Pattern puzzles ✓ Sedentary

✓ 1 or more people

and games ✓ Self-care/leisure

✓ Variable timeframe
✓ Variable difficulty
There is a huge range of pattern puzzles
available. Try different ones—on your own or HOW IT HELPS
Enjoying a puzzle releases
with family and friends. The important thing endorphins (feel-good hormones)
into the body, increasing your
is to have fun. well-being and reducing stress
and anxiety, which in turn lowers
blood pressure.
How to do it • Solving puzzles uses cognitive
Choose a pattern puzzle that skills such as short-term memory,
suits your strengths and experience. concentration, reasoning, decision-
making, and problem-solving.
For example, if you have always
• Visual perception and
enjoyed dominoes, you may find it spatial processing are needed
easier and more enjoyable than if ▲ Tic-tac-toe is a to recognize patterns.
you are new to the game. strategy game that • Manipulating pieces of a game
can be played with practices hand-eye coordination,
■ You may find it helpful to create a one other player. visuospatial awareness, and fine
memory card (see pages 204–205) motor skills.
to help remind you of the rules of • Procedural memory is involved
a particular game. in completing familiar puzzles
and games.

Dominoes
easier to
The patterns are
ntrast in
see if the dots co
inoes.
Other pattern puzzle color with the dom
games that you like
TA

• Larger sizes
LK

Did you play marbles If your eyesight

ABO

as a child? is failing, look for puzzles or

• playing pieces in larger sizes.
UT…

Puzzles that you could enjoy

with younger members
of the family
 Playing puzzle games such
as dominoes with others
combines brain exercise
with social interaction.

Wooden
Marble solitaire Puzzles on paper 3-D puzzles
zzle on
You play this board pu You could enlarge paper Most 3-D puzzles are complex
ve
your own. It is easy to lea puzzles on a photocopier to but, even if you can’t solve
and come back to later. make them easier to see. them, are soothing to handle.
144 Puzzles and games

AT A GLANCE

Play a card game ✓ Sedentary

✓ 1 or more people

If you enjoy playing cards, simple adaptations ✓ Leisure

✓ Variable timeframe
can help you to continue to play your
✓ Variable difficulty
favorite games, or you could !Beware of games involving
try a new game. money stakes or gambling

HOW IT HELPS
How to do it Playing cards involves cognitive
skills of concentration, attention,
Find a card game that is just decision-making, problem
challenging enough for you to enjoy solving, mental arithmetic,
and reasoning.
playing. You do not need to struggle
with a complex game. • Card games rehearse
recognition of colors, shapes,
▲ If you prefer a simpler and numbers.
■ Try variations of favorite games.
card game, sort a deck
For example: each player turns over of cards into suits or by
• Many card games require
quick recall, which helps to
a card and whoever has the number, and use half a retain working memory and
highest number wins the pair. pack instead. slow its decline.

■ Lay a small number of cards face down. Lift one card and • Manipulating cards exercises
a range of fine motor skills and
guess the position of its match. If it matches, remove the pair. hand-eye coordination.
Continue until all cards are used.

Online card games Play solita

ire
s Solitaire is
Large playing card Electronic versions of card a moderate
or vision complex g ly
If you have dexterity games are available as apps ame that y
e playing play on you ou can
problems, extra-larg to download to your tablet, r own to pra
handle number re c tice
cards are easier to smartphone, or computer. cognition.
online.
and see; order them
Playing cards can serve as
a distraction from stress and
anxiety, as long as you play
at a level that suits you.

If you struggle with

US

more complex card

EFU

games, enlist the help of

a friend and play as a team
L TIPS

•
Simply holding or shuffling
a pack of cards can
distract from feelings
of agitation
146 Puzzles and games

AT A GLANCE

Play a picture- ✓ Sedentary

✓ 2 or more people

card game ✓ Leisure

✓ 15–30 minutes
✓ Easy
If you find standard playing cards too ! Involves use of scissors if
challenging, you can still enjoy a game of you make your own cards

cards using picture cards. You could even HOW IT HELPS

make your own cards. Playing a card game involves a
range of cognitive skills, including
concentration, attention, memory,
and problem-solving.
How to do it
• Games can be graded by
Decide which game you want to play and assemble your limiting the number of cards
cards. You may choose to make them, buy printed cards, or time spent playing the game.
or download cards from a website. Sorting cards by categories uses
a basic cognitive skill.
■ To play Snap, two or more players each have a set of 12 • Playing the game encourages
similar cards. All players simultaneously turn over their cards communication, as well as
enjoyment of gentle competition
one at a time. When two cards with the same animal turn up, between players.
the first person to shout “Snap!” wins the pile. The player who
• Social elements of the game
ends up with all the cards wins. can help to improve mood and
your sense of well-being.

▶ Instead of animal cards for

the “Guess the Animal” game
shown opposite, you could use
cards with a different theme.
Cars

Household objects
Describe pets you
have owned
•
TA
LK

Which animals do you

find on a farm, in a zoo, or
ABOUT…

in the ocean?
•
Name your favorite animal
•
What is the most unusual Plants
animal you have seen? Famous landmarks
“Guess the Animal” is a fun
card game; two people or
more could play, as long as
they each have a set of cards.

Play “Guess the Animal”

148 Puzzles and games

WHAT YOU NEED

Make the playing cards • Old magazines
When choosing pictures of animals, aim for a mix • Printer and paper
of characteristics, for example fur, hide, wool, spots, • Scissors
stripes, beaks, whiskers, wings, hooves, or manes. This • 12 pieces black card stock
will make the game more fun to play. • Glue stick

1 Look through old magazines

to find 2 similar images of
each animal and cut them all out.
2 If you prefer, print images
you have found online
from the computer. Print them
3 Cut each picture to fit one
of the pieces of card. It
could be the same size as the
You need images for 12 animals. to 5 x 8” size. card or slightly smaller.

4 Spread glue over the back

of each picture and glue it
to a piece of card. Smooth it flat
and then put aside to dry.

▶ Once dry, the cards are ready

for the game. If you wish, you
could outline the cards with thick
black pen to make them clearer.
 Play “Guess the Animal” 149

WHAT YOU NEED • Cat

Play “Guess the Two sets of 12 animal • Cow
Animal” cards, showing similar • Elephant
This game eliminates cards images of 12 different • Lizard
to guess the animal. Having animals. Here are some • Snake
suggestions: • Zebra
more than 12 animal cards
• Chimpanzee • Tiger
for each set makes the game
• Dog • Turtle
more difficult. If you have
• Gorilla • Frog
extra sets of 12 cards, more
people can play the game.

1 Sort the cards into 2 sets, so that each player

has a card for every animal. Each player
places his or her pile of cards picture-side down.
2 Player 1 chooses a card from anywhere
in his or her set—that is half the pack—and
keeps it hidden from the second player.

3 Player 2 lays all his or her cards face up, then

asks Player 1 questions to which the answers
can be “Yes” or “No.” For example, “Is it furry?” If
4 Continue asking relevant questions
until Player 2 is left with only 1 animal.
If played correctly, Player 2’s last card
“no,” all furry animals are turned over. should match that chosen by Player 1.
ARTS
AND
CRAFTS
There is a deep sense of satisfaction and achievement in making

something yourself. Arts and crafts allow you to be creative and express

yourself, without the need for words. Making food and baking tasty

treats can be enjoyed either alone or with others (although you’ll want

to limit sweets). These activities often provide a form of gentle exercise,

too, and stimulate your senses. Choose from a wide range of projects

and ideas for creating useful, decorative, or edible items.

152 Arts and crafts

AT A GLANCE

Painting and ✓ Sedentary

✓ 1 or more people

drawing ✓ Productivity/leisure
✓ Variable timeframe
✓ Variable difficulty
Whether it is your passion or you are a novice, !Some art and cleaning
art allows you to be creative and have fun, while materials can be toxic

benefiting your physical and mental health, and HOW IT HELPS

self-confidence. Art is a satisfying means
of expressing thoughts
and emotions if words are
becoming difficult.
How to do it
• You use visual perception
There is a style of painting or skills to create an artwork, and
drawing to suit everyone. Experiment fine motor skills and hand-eye
until you find a medium that allows coordination to handle a pencil
or paintbrush.
you to express your creativity.
• Cognitive skills such as
■ Prepare your materials and ▲ The simple lines of planning, organization, initiating,
structuring, and concentration
workspace and gather everything cartoons make good
are needed.
you will need before you start. images to copy. You could
also photocopy them to use • Art-based activities can lower
blood pressure and heart rate and
■ Minimizing distractions will help as coloring-in artworks.
help you to manage pain better.
you to concentrate.

■ Choose nontoxic brands of oil paints, and avoid solvents

such as turpentine, or switch to acrylic or poster paints.

Choosing a
paintbrush
Thick-handled brushes
may be easier to
manage. You
could also use
a pierced tennis Drip painting
ball on the handle Coloring An abstract style frees you
tterns or
to improve the grip. Try adult coloring pa from pressure to produce an
wnload
pictures. You can do exact likeness. Simply drip or
y a book.
images online or bu squirt paint on to a canvas.
 Take your time and enjoy
being in the moment. You do
not have to complete your
artwork in one session.

Draw a cat

Watercolors Copy an outline Art classes

A simple watercolor wash can If nervous about creating art, Consider joining an art class
create a pleasing painting. start by copying. Get help or group so you can exchange
Why not make a series, with with tracing or copying lines if encouragement, advice, and
different color combinations? your eyesight makes it difficult. tips, as well as display your art.
154 Arts and crafts

Draw a cat ▶ Take a photograph

of a pet cat, find
Animals might seem complicated to draw, but
an image in a book
if you start from simple shapes and build up, or magazine, or
it is easier than you think. It is best to use a download one from
photograph rather than drawing a live animal. the internet.

WHAT YOU NEED

• Drawing pad or paper
• Pencil
• Eraser
• Circles template (plastic stencil used in geometry—optional)
• Colored pencils or pastels

1 Draw a circle in
gray pencil to
denote the cat’s head.
2 Using a colored
pencil, join the
outer edges of
Add 2 circles for the the 3 big circles
body and 3 small to make the shape
circles for the paws. of the cat’s body.

3 Draw 3 lines from

the middle circle
to 2 of the small
4 Add a drawing
of a small circle
inside the head to
circles to create represent the muzzle
the front legs. of the cat.
 Draw a cat 155

5 Trace over the

head, muzzle,
and paw outlines
6 Draw in the cat’s
tail. Erase the old
grey pencil lines you
with a colored can still see inside
pencil. Draw in a the body.
few short lines on
the paws for toes.

7 To sketch each ear, draw a triangle with

a line down the center. Draw each eye as
an oval with another oval in it.
8 Draw the details of the nose on the
muzzle and add a few lines for whiskers.
Color in the eyes.

◀ This sketch is of a
tabby house cat, but
you could use different
colors to draw other
breeds of cats.

9 Draw slanting lines across the body in

different shades to color in the fur.
156 Arts and crafts

AT A GLANCE

Make a pressed- ✓ Sedentary

✓ 1 or 2 more people

flower card ✓ Productivity/leisure

✓ 4 weeks, then 60 minutes
! Intricate, so this is not for
The art of pressing flowers, popular in the rheumatic fingers
Victorian era, captures a moment in time. Press ! Includes use of scissors

flowers from a bouquet or your garden to serve HOW IT HELPS

Creating items with pressed
as a reminder of a special event. flowers involves patience,
concentration, and skill.

How to do it • The precise placing of delicate

flowers demands a steady hand,
Pressed flowers can be used good hand-eye coordination,
in a variety of craft projects such and dexterity.

as gift tags and other stationery, • Completing a challenging

as well as the greetings card project such as this one can
boost confidence and self-esteem.
shown opposite.

■ Plan ahead and gather ▲ You could use single

flowers from your garden regularly, petals to make your own
so you have good choice of dried flower patterns.
flowers to use.

■ Have a clean, well-lit work surface—

this project involves precise work.

■ You could also make a pressed-flower picture,

to bring the outdoors in, create a topic of
conversation, and encourage reminiscence. Candle

What flowers do you

like in posies, nosegays,
TA

and tied bunches?

Gift tags
LK

•
How to use pressed
ABOUT…

flowers from a wedding ▲ You could use pressed

bouquet or corsage
Bookmark flowers to decorate all
•
What else could you decorate sorts of items.
using this technique?
 Make a pressed-flower card 157

▶ Use pressed
flowers and foliage
to decorate other
types of stationery,
or to create flower
pictures.

Make a pressed-flower card

158 Arts and crafts

Press some flowers

Pick fresh flowers on a dry day. Flat blooms such as pansies
or daisies are best. Avoid flowers with staining pollen, such as
lilies. Press individual petals of bulky flowers. Don’t forget to
pick leaves and stems as well.

WHAT YOU NEED

• Scissors
• Blotting paper or
paper towels
• Heavy books 1 Open a heavy book and cut
blotting paper to the size of
the open pages. Fold the paper
in half, then open out.

Make your
pressed-flower
card
Open the book pages
carefully and take out the
sheets of paper containing
the flowers. Fold the piece

1 2
of card and use the dried To stick on a flower, hold Use tweezers to position
flowers to decorate the it with tweezers and apply the flower on the card.
front of the card. a dab of glue to the back of Press down gently with the
it with a toothpick. tweezers to secure the flower.

WHAT YOU NEED

• Book with pressed flowers
• Tweezers
• Toothpick
• Rubber-based glue (PVA)
• Plain card
• Scissors
• Self-stick or iron-on

4 5
clear vinyl (optional) To add a piece of dried Leave the finished picture
stem or grass, apply glue to dry. If you wish, seal the
to the back. Hold it in place flowers in place with self-stick or
and then cut it to size. iron-on vinyl paper.
 Make a pressed-flower card 159

2 Space your flowers over

one half page of the
blotting paper. Make sure the
3 Fold the paper over the
flowers. Hold in place as
you close the book. Add more
4 Put some heavy books
on top of the first one and
leave to dry in a warm, dry
flowers don’t touch each other. flowers between other pages. place for about 4 weeks.

3 Stick leaves in the gaps

between the flowers.
Overlap some leaves with flowers
to make them look realistic.

▶ This finished card has a

mix of flowers and leaves in
the bouquet. Grass stems have
been used to “draw” a vase.
160 Arts and crafts

AT A GLANCE

Create a collage ✓ Sedentary

✓ 1 or more people

Even if you lack the confidence to draw or paint, ✓ Productivity

✓ Variable timeframe
you might try creating a collage. It can be as
✓ Easy
simple or as complex as you like, and it will allow ! Involves use of scissors
you to express yourself.
HOW IT HELPS
This technique is a fun way to
How to do it create an artwork. It stimulates the
imagination, and is failure-free.
Decide on the type of
• Sorting colors and textures to
collage you would like to create a design encourages you
do. Choose the collage to plan and organize.
materials: anything from • Fine motor skills and hand-eye
old scraps of fabric or coordination is required, helping
you to maintain dexterity.
wallpaper to pages from a
magazine or sheet music. ▲ Layer simple shapes to • If shared with others, the
build up an image, such as process involves social interaction
■ Protect your workspace circles to make up a flower. and communication.

from the glue by laying down

an old cloth or newspaper.

■ Organize your collage

materials by sorting them into
piles of specific colors.

Layering a collage
e in
Cut out parts of a pictur
s, then
differently colored card
ch
stick them on top of ea
ect.
other to create a 3-D eff

Try different materials

Do you know of
any famous artists Use your imagination wh
TA

en
LK

who made collages? looking for materials to

use.
• This image was created
ABOUT…

Do you prefer making

using dry lentils, beans,
pictures or abstract patterns?
• and spaghetti.
Think of other materials
to use in a collage
 If you are struggling
for ideas, team up with
someone else and share
responsibility for different
elements of the collage.

Color and shapes Draw a basic outline Use a ready-made image

Abstract patterns allow you to You could draw an outline of If you are unsure of what
give free rein to your creativity your own image or patterns on to create, simply cover a
without any pressure to the base and fill the outlines template or a printed image
produce a convincing likeness. with different materials. with your collage materials.
162 Arts and crafts

Make an abstract collage WHAT YOU NEED

As well as the tissue paper shapes shown here, you could • Tissue paper in
use larger, torn sheets of tissue paper or magazine pages different colors
to create a more layered collage. The smaller the pieces, • Scissors
the more intricate the end design will be and the longer • Glue stick
it will take to complete. • Sheet of paper or
thick card

1 Collect your equipment.

Choose the colors of
tissue paper that you want
2 Cut pieces of the tissue
paper into triangles of
various sizes until you have
3 It helps to put the tissue
paper shapes on a plate, or
in a small container, so that you
to include in your collage. about 60 individual pieces. can use them one at a time.

4 To paste each tissue

triangle, cover one side
with glue and stick it on to
5 Smooth each piece flat
to remove any air or glue
bubbles. Continue sticking
6 As you apply more pieces,
overlap them so they create
interlocking shapes to finish your
the paper or thick card. triangles on to the paper. abstract design.
 Make an abstract collage 163

Collage as decoration
You could liven up things around the home by
adding colorful collages. For example, use this
technique to decorate objects such as picture or
photo frames, diary or scrapbook covers, greeting
cards, or your memory box (see pages 88–89).

Picture frame

Try squares to create a

different pattern, or use
any other shapes you like.
164 Read about...

Famous works
of art
Human beings have been producing
works of art for more than 40,000 years,
and some of the earliest, cave paintings,
still survive. It is now possible to see
many of the best known works of art in
books or online. Or perhaps you’ve seen
some of them in museums. Easily one of
the most recognizable paintings in the
world is the “Mona Lisa,” painted by
Leonardo da Vinci, which now hangs in
the Louvre in Paris.

▶ Postimpressionist artist Georges

Seurat painted this large canvas,
“A Sunday Afternoon on the Island
of La Grande Jatte,” in 1886 using
the pointillist style.

Do you have a favorite

painter or painting?
TA

•
LK

Which do you prefer:

ABOUT…

old masters or modern art;

still lifes or abstract styles;
portraits or landscapes?
•
Do you prefer paintings
or sculptures?
166 Arts and crafts

AT A GLANCE

Easy printing ✓ Gentle activity

✓ 1 or more people

Printing is a lovely way of decorating plain items ✓ Productivity

✓ Variable timeframe
of clothing and creating artwork, greetings
✓ Variable difficulty
cards, and wrapping papers. ! Making your own stamps
involves using craft knives
! May involve use of scissors and
How to do it hot iron; use non-toxic paints
Cover your workspace with an
old cloth and wear an apron or HOW IT HELPS
old clothes—printing can get Creative arts, such as printing,
can boost confidence and self-
messy—and gather everything esteem and offer a way of
you need to create your print. expressing yourself when
words become difficult.
▲ Look for things around
■ Apply paint or ink to your you to use as printing • Printing is fun, simple, and
stamp with a small roller, or stamps—flat flower heads failure-free.
place the stamp on an inkpad make good stamps. • The immediate nature of
or in a shallow dish of paint. printing could help to motivate
you to do more.
■ Press the stamp evenly on
• All stages of this technique
to card, fabric, or a canvas to require concentration, good
create your print. hand-eye coordination, and a
steady hand.

p
Ready-made stam
from a huge
You could choose
e stamps
range of ready-mad
e in craft
Linocut block and stencils availabl
Homemade stam
If you are unsure about creating stores and online. p
Glue string around
a design, you could use a a wood
block for a geom
printing block with a ready-made etric pattern;
hold at different an
linocut design on it. gles to
print with it.
 TA
What household

LK
objects could you stick

ABOUT…
to a block to make a
printing stamp?
•
Patterns you could make
using your hand, bubble
wrap, a lump of modeling
clay, or a bottle top

Make your own stamp by

cutting a potato in half and
carving out a relief on the cut
side with a knife or pastry cutter.

Block print an apron

168 Arts and crafts

Create templates
for your design
Use these fish and citrus motifs by
copying the shapes onto paper, or
Fish
enlarge them on a photocopier and
trace them to make templates.
Citrus slice
Alternatively, you could be creative
and make your own designs. You
may want to prepare the block stamps ▲ Use a thick, black pen
and do the printing on separate to draw or trace these
Half citrus sl
occasions to avoid getting tired. designs onto paper. ice

Block print WHAT YOU NEED • 3 small wooden

an apron • Plain cotton or linen blocks
apron • Medium-sized
Most dyes need to be “fixed”
• Paper templates paintbrush
into place by ironing, so check
• Scissors • Fabric paints in
the manufacturer’s instructions
• Sheet of craft foam 3 different colors
on the paints before you use
• Pencil • Clean cloth or paper
them. Ask for help with the • All-purpose glue • Iron
more complex steps, if they
are too challenging.

1 Wash your apron before

printing on it: many fabric
paints work best on freshly
2 Cut out each paper
template. Place on a
piece of craft foam. Draw
3 Glue each foam shape to
a block. Cut the fish’s head
off the template. Leave a thin
laundered items. Cotton or around each template. Cut gap between the body and head
linen fabrics often work best. out a matching foam shape. when gluing them in place.
 Block print an apron 169

4 Use the paintbrush

to apply a thin, even
layer of blue fabric paint
5 Press the paint-covered
block on the apron to print
the fish. Reapply paint to the
6 Repeat the process with
yellow and green paint
to print some citrus motifs.
to the foam shape of the block each time you want to Leave the printed apron to
fish block. make a print. dry completely.

7 If necessary, set the paints

by placing a clean cloth or
paper over the printed area and
ironing it with a hot iron.

▶ Why not decorate other

kitchen linens to match? You
could print oven gloves or
dish towels, for example.
170 Arts and crafts

Make a papier-
mâché bowl
This easy technique allows you to be creative,
is failure-free, and is fun to share with others.

How to do it
Decide how you are going to use the bowl. Do you want it for
holding jewelry, your keys, or some potpourri? Or perhaps to
display sweets, fruit, or shells? This will dictate the size.

■ Prepare your work surface by covering it with old newspapers

or a wipeable cloth. Find everything you need in advance.

■ Once you have made the bowl, you can be as creative

as you like when you decorate it. If it is for a child, you may
choose bright colors. If it is for yourself, you could paint
it in your favorite color.

▶ Finish the papier-

mâché bowl with layers
of colored tissue paper
or strips from a colorful
comic, or paint it once Add a
base
it is dry. wl
Painted bo

Papier-mâché means
“chewed paper” in French.
•
TA

What else do you use old

LK

newspapers for?
ABOUT…

•
Other things you could make
from papier-mâché
• wls
Do you have anything made in -paper bo
e
papier-mâché in your home? Cartoon-comic bowl Tissu
Make a papier-mâché bowl 171

AT A GLANCE
✓ Sedentary
✓ 1 or more people
✓ Productivity
✓ 30 minutes for each step,
plus drying time
✓ Easy
! Involves use of stovetop or
wallpaper paste with fungicide,
and scissors

HOW IT HELPS
This project can be done in
stages over a number of days if
your concentration is limited.

• Tearing the paper is relaxing

and uses fine finger movements,
exercising your dexterity.

• Layering the papier-mâché

helps to maintain hand-eye
coordination.

• This project needs planning

and organizational skills;
sequencing through the activity
also exercises and helps to
maintain cognitive skills.

◀ If you use the same mold,

you could make a set of
bowls in contrasting colors.

Make a papier-mâché bowl

172 Arts and crafts

Collect some paper WHAT YOU NEED

Old newspapers are best • Old newspapers
because the paper is porous • 3 cups water, divided
and soaks up the paste easily, • 1 cup flour
but you will need to paint it once • Saucepan
it is dry. You could use colored • Wooden spoon
paper, such as old gift wrap • Bowl or glass jar
or tissue paper, to give • Plastic bowl (for the mold)
• Petroleum jelly
the bowl its basic color.
• Paintbrush
• Scissors
• Rubber gloves (optional)
• Food-safe paint (optional)
Colored paper

Make a papier-
mâché bowl
This is made with a flour and
water paste that needs to be
used fresh. To make the bowl
in stages, mix wallpaper
paste and keep it in a jar with
a lid to use again. Wallpaper
paste contains fungicide, so
wash your hands or wear
1 Tear the paper into strips that
are roughly the same width
as the bowl. They don’t have to
2 Put 1 cup of water and the
flour into the saucepan.
Heat gently and stir the mixture
rubber gloves. be exactly the same size. until it is a smooth paste.

3 Add the remaining 2 cups

of water. Bring to a boil,
stirring constantly. Pour into
4 Grease the plastic bowl you
are using as a mold with
petroleum jelly to prevent the
5 Take a paper strip and dip it
into the paste so it is
soaked completely. Wipe off
a bowl or jar and allow to cool. paper from sticking to the bowl. surplus paste with your fingers.
 Make a papier-mâché bowl 173

6 Lay the strip across the

inside of the bowl. Soak
another strip in paste. Lay it in the
7 Continue until the bowl is
covered in paper past the
edges. Brush the entire layer
8 Add more strips of soaked
paper across the bowl to
build up another layer of paper.
bowl so it overlaps the first strip. with more paste. Keep overlapping the strips.

9 Brush another coat of paste

over the second layer of
paper. Keep adding layers of
10 Leave the bowl overnight
to dry completely. Discard
any leftover paste; it should
11 Gently remove the bowl
from its mold. Trim the
edge with scissors. Your bowl is
paper until you have 6 layers. wash away under running water. ready to decorate and paint.

▶ This bowl was

made with 10–12 layers
of colored tissue paper
instead of newspaper.
174 Arts and crafts

AT A GLANCE

Working with wood ✓ Gentle activity

✓ 1 or more people

A woodworking project can be deeply satisfying ✓ Productivity/leisure

✓ Variable timeframe
on a sensory level and give you a sense of
✓ Variable difficulty
achievement. You could make something from ! Involves use of sharp and
scratch or from precut wood. electric tools

HOW IT HELPS
How to do it Woodworking involves a
range of skills that call on
Choose a project to complete that suits your experience your procedural memory.
and current level of woodworking skills.
• Working with wood can trigger
emotional memories and
■ If you prefer to sit at a table, try sanding precut wooden encourage reminiscence.
kit pieces and assembling, painting, or varnishing them.
• Planning and creating a
project involves cognitive skills
■ A long-term project, such as refurbishing an old piece
such as thinking, reasoning, and
of furniture, involves a variety of tasks and you can return problem-solving.
to it whenever you want. • Gross motor skills are needed
for actions such as sawing, and
■ Consider joining a local woodworking club. It offers a fine motor skills for small-scale
chance to chat, reminisce, and support each other. tasks, such as using a screwdriver.

Hammerin
g

Drilling

▲ You may prefer to use your

experience and woodworking
Sanding skills by helping with familiar Sawing
tasks in a shared project.
 Sawing provides

U
SE
gentle upper-body

FUL
exercise, but be sure to
keep control of the blade

TIPS
•
Some woodworking tools
and materials are sharp,
so take care when
using them

The look, feel, and smell of

wood, and the sounds of
woodworking, stimulate the
senses and make you alert.
176 Arts and crafts

AT A GLANCE

Make a window ✓ Moderately active

✓ 1 or 2 people

box ✓ Productivity
✓ 1–2 hours
✓ Moderate difficulty
A planter is relatively easy to make with some ! Involves use of woodworking
basic tools and one plank of wood, especially tools and possible use of
power tools
if you have experience in DIY.
HOW IT HELPS
If you enjoy working with wood,
How to do it simple projects such as this will
maintain your skills.
Concentrate on the steps that
you feel confident about, whether • Rehearsing an old skill engages
procedural memory, gives you
it is sawing or simply sharing
a sense of achievement, and
words of wisdom. improves your confidence and
self-esteem.
■ Use this project as an opportunity
• This project demands a range
to share your expertise with younger of cognitive skills, including
family members. planning, organizing, following
▲ Make sure that you sequences, concentrating, and
■ If you find dealing with problem-solving.
use wood screws of
measurements challenging, you the correct length. • Using tools involves hand-eye
could buy a kit, with pieces already coordination and strength.

cut to size, and assemble it.

Slug tape
Wood paint To stop slugs from munching the
Power tools
You could use a water-based, plants, press and tack copper
If unsure about using po
nontoxic wood stain to color the adhesive tape around the lower wer
tools, get help with diffi
window box. Paint it before part of the window box. cult
steps such as drilling.
adding any slug tape.
 Describe other
woodworking projects that

TAL
you have completed
•

K ABOUT
Did you always do your
own repairs, or did you
hire a repairman?
•

…
Name your
favorite tools

A window box looks

impressive when planted—
you could make it for your
own home or as a gift.

Make a window box

178 Arts and crafts

Measuring Make a
the pieces window box
Choose a 1 in (2.5 cm) thick When measuring the
plank that is long enough plank, use the diagram
to cut out all the window shown to the left as a guide.
box pieces. You may have Double-check that you
to trim a longer plank down have measured correctly.
to 82 in (205 cm). Here is a Draw a line straight across
guide on how to measure
the plank when you mark
the plank at right angles to
each measured point—you
1 On the plank, measure
where to cut out the 2 sides,
base, and 2 ends. Draw pencil
it up for sawing. might find it easier to do lines to mark it out.
this if you use a T-square.
Alternatively, you could
measure the pieces from
separate scraps of wood,
SIDE 24 in (60 cm)
but make sure they are all
1 in (2.5 cm) thick.

SIDE 24 in (60 cm)

5 Use 2 screws to align both
pilot holes with those in the
end piece. Finish screwing in the
screws with the screwdriver.

WHAT YOU NEED

BASE 22 in (55 cm) • 1 plank or pressure-treated • 4 self-tapping, 1 1⁄2 in (38 mm)
board: 6 x 1 x 82 in long wood screws (for
(15 x 2.5 x 205 cm) battens)
• Pencil • Rechargeable screwdriver
• Ruler • Drill and drill bits
END 15 cm (6 in) • Measuring tape • 2 battens: 1 x ½ x 7 in
• Wood saw (25 x 12 x 180 mm)
• 20 self-tapping, 2 in (50 mm) • T-square (optional)
long wood screws
END 6 in (15 cm)
 Make a window box 179

2 Saw the plank into pieces,

following your markings. For
a neat cut, get a helper to hold
3 Attach an end piece to a
side piece, at the 2 corners
of the side piece. You could
4 Alternatively, it might be
easier if you drill pilot holes
first. Use a drill bit that is one
the other end of the plank. screw directly into the wood. size smaller than the screws.

6 Repeat steps 3 to 5 to attach

the second end piece to
the side piece. You now have a
7 Lay the second side piece
on top so that its edges line
up with the end pieces. Screw it
8 Place the base piece into the
4-sided frame. If it doesn’t
fit, mark where to cut against the
3-sided frame; place it on its side. to the end pieces at its 4 corners. frame and trim it.

9 Fix the base in position by

inserting screws through
pilot holes on both sides. Space
10 Turn the box upside
down. Set the 2 battens
on the base,1 at each end. Attach
11 Drill some drainage holes
in the base. Space the
holes about 4 in (10 cm) apart.
them about 6 in (15 cm) apart. each batten with 2 screws. Don’t drill into the work surface!
 Classic cars 181

Classic cars
The Ford Model T brought ownership
of a car within reach of the ordinary
person more than a century ago. Since
then, some car designs have caught
the imagination of car enthusiasts
and become classics. Makes such as
Rolls-Royce and Porsche were emblems
of wealth, but others became classics
through longevity. The Volkswagen
Beetle, which was in production longer
than any other car, is still the best-selling
car of all time.

◀ Although there were different

versions of the Volkswagen Beetle
throughout its 65 years in production,
it always retained its distinctive shape.

What was the first car

TA

you ever drove in?

LK

•
What is your favorite car
ABOUT…

from film or television?

•
If money were no object,
what dream car
would you buy?
182 Arts and crafts

AT A GLANCE

Bring the ✓ Gentle activity

✓ 1 or more people

outdoors in ✓ Productivity
✓ Variable timeframe
✓ Easy
Even if you spend most of your time indoors, you
can connect to the natural world by enhancing HOW IT HELPS
Bringing natural elements into
your environment with objects the home is important for mental
health and can help you relax,
from nature. lower blood pressure, improve
your mood, and foster creativity.

How to do it • The colors of nature are

calming: soft blues calm the mind
Bring the hues of the natural world and aid concentration; shades of
into your home by painting the walls green are restful because our eyes
require no adjustment to it.
in realistic shades of green and blue.
• Handling and seeing natural
■ Hang a painting or photograph of objects stimulates the senses and
▲ Using fresh, prompts emotional memories of
your favorite environment, such as seasonal flowers will life experiences.
a beach, mountain, or woodland help orientate you to • Maximizing natural light in
scene, on the wall. the changing seasons. the home during the day helps
to reduce agitation as dusk
■ Fill vases with arrangements falls (sometimes experienced by
of fresh, dried, or silk flowers, people living with dementia).

grasses, and foliage.

Keep a collection
these
Collect objects like
lay your
Potpourri pine cones, and disp Tactile trophies
e.
Make a potpourri from dried collection for all to se Items with different textures
seed heads and a few drops stimulate the senses and can
of essential oil. be soothing to hold.
 Create the illusion of being
outdoors with a painted or
photographic mural of a
natural scene on the wall.

Beach bounty Dry some flowers Make something

Collect items that remind you Trim the stems to the same Use found natural objects
of a favorite nature experience, length, tie with string, and to create something for the
perhaps from a vacation. hang out of direct sunlight. home, such as this mobile.
184 Arts and crafts

AT A GLANCE

Make things ✓ Gentle activity

✓ 1 person

with leaves ✓ Productivity/leisure

✓ Variable timeframe
✓ Moderate difficulty
Leaves are abundant natural materials: use them ! May include use of cutting
to make simple items as a pleasant reminder of tools or candles

a country walk or as a celebration of your ! Beware of prickly plants when

collecting leaves
efforts in the garden.
HOW IT HELPS
A leaf project may give you the
How to do it impetus to go on a nature walk
or do some gardening, which
Take a large bag or bucket brings its own benefits.
and gloves when you gather
• Finding and choosing suitable
leaves; you may also need leaves to use in a leaf project
pruning shears or scissors. involves planning, organization,
and decision-making.
▲ Autumn leaves have
■ If using pressed leaves, collect wonderful colors but are • Completing craft projects
them four weeks beforehand (see more brittle, so handle require concentration, good
hand-eye coordination, and
pages 158–159 for how to do this). them gently.
fine motor skills.
■ If you prefer to use fresh • Using seasonal material such
leaves, flatten them beneath as leaves can help orientate you
to time and the seasons.
a book overnight.

▶ There are lots of ways to use

leaves. You may wish to collaborate
on a project if you need assistance
with the tricky parts.

Create bunting

Have you ever

TA

planted a tree yourself?

LK

Wrap cand
• les
ABOUT…

In which country are bonsai

trees cultivated?
•
What other things could Make a card
you make with leaves?
Create a collage with leaves
of different shapes, shades of
green, or variegation for a
multi-textured effect.

Make a leaf wreath and

tea-light lantern
186 Arts and crafts

Make a leaf wreath WHAT YOU NEED

Large, flat leaves are easier to handle and will make a • 50–70 large leaves,
bigger wreath. Once you have collected the leaves, trim freshly collected
off any stems with shears or scissors. Concentration • Pruning shears or scissors
is needed to thread leaves onto the wire, but this project • Garden wire, about 18 in
(45 cm)
can easily be put down and picked up again, if you feel
• Wire cutters
the need to take a break.

1 Fold the wire at one end and

twist the end tightly to make
a loop. Carefully push the other
2 Continue stringing leaves
onto the wire. Make sure the
stems all point inward. Push the
3 Push the sharp end of the
wire through the loop. Pull
the leaves into a circle. Fold the
end of the wire through leaves toward the bottom loop wire over the loop and twist to
the center of a leaf. until you have used them all. secure it. Trim off the excess wire.

◀ Make a loop from the

remainder of the wire length and
use it to hang up your leaf wreath.
The size of the wreath will depend
upon the size of the leaves.
 Make a tea-light lantern 187

Make a tea-light lantern WHAT YOU NEED

Decorate jars with leaves and colorful ribbons to make • Several jam jars
these lanterns. You could use them as lovely table decorations • Strong wire and wire cutters
or give them as gifts. If you use scented tea lights, they may • Selection of leaves and
evoke powerful memories. Evergreen leaves, such as ivy, can seed heads, fresh or dried
be collected at any time of year, or you could also use different • All-purpose glue
leaves to reflect seasonal changes. Don’t leave lanterns • Brush
• Scraps of ribbon
unattended when they are lit.
• Several tea lights

1 For each jar, cut a first

piece of wire that is a
little longer than the diameter
2 Cut a second piece of wire
about 12 in (30 cm) long.
Make a loop at either end. Thread
of the jar neck. the first piece through both loops.

3 Wrap the short piece of wire

around the jar neck. Wind the
ends together. Position the loops
4 Glue leaves or seed heads
onto the sides of the jar. Tie
a ribbon around the neck. Put a
▲ Use leaves with bold, graphic
shapes and bright colors for the
greatest impact.
so that the wire handle is upright. tea light in the jar.
188 Arts and crafts

AT A GLANCE

Sew something ✓ Sedentary

✓ 1 or more people

useful ✓ Productivity/leisure
✓ Variable timeframe
✓ Variable difficulty, depending
Sewing can be both relaxing and productive, on experience
and if you’ve done it before, you may easily ! Involves use of items with
sharp points, such as scissors,
remember how to do it. Choose a project or task needles, and sewing machines
that is not too challenging so you can enjoy it.
HOW IT HELPS
Sewing can quiet worrying
If you have sewing experience, thoughts and reduce anxiety.
Completing a needlework
continue using your skills by making project promotes confidence and
everything from decorative items to self-esteem and gives you a sense
clothes, but you may choose to follow of achievement.

simpler patterns or designs. • Sewing involves a range of

physical skills, such as fine finger
■ Use fabrics that are easy to handle ▲ Felt is an easy fabric
movement and good hand-eye
coordination.
and avoid ones that are flimsy, shiny, or to work with for small
difficult to sew. craft projects. • This skill requires concentration,
attention, decision-making,
■ Try a plastic grid embroidery canvas: it is problem-solving, initiation, and
the ability to follow sequences.
rigid, easy to hold and cut to shape, with
holes big enough to take a thicker
needle (easier to thread).

Embroidery
You may find cross stitch,
embroidery, or needlepoint
easier with thick thread and
larger holes. Hand-stitching
ing a
If nervous about us
u might
sewing machine, yo Simple se
items. wing
prefer to hand-stitch Enjoy sma
ller sewing
such as se jobs,
wing on bu
darning ho ttons,
les, and he
mming.
 If your eyesight

US
and dexterity are

EF
not good, you may

UL TIPS
find lacing cards for
adults rewarding
•
Try one of the many
basic sewing kits
available: they contain
all you will need

Sewing can be very

satisfying, whether you are
making repairs or creating
something new as a gift.

Sew some placemats

190 Arts and crafts

Choosing placemat
colors and fabrics
If your visual perception is not what
it was, placemats can help you to see the
edges of your plate clearly, especially if the
tabletop or tablecloth is a similar color to
the plates. Look for plain, dark fabrics in Quilted placemat Burlap placemat
colors that contrast with your dishes.

Sew some WHAT YOU NEED • Tailor’s chalk or pencil

placemats • Interfacing • Scissors
Making placemats is a great • 4 linen dish towels, or large • Pins
way to recycle old fabrics piece of fabric, minimum • Needle
or even dish towels and 60 x 40 in (153 x 102 cm) • Cotton thread
tablecloths. The fabrics used • Old gingham tablecloth, • Sewing machine equipped
here are red gingham and or large piece of fabric, with spools of cotton thread
minimum 60 x 40 in (optional)
plain linen, but you could use
(153 x 102 cm)
any two colors of fabric.
• Tape measure
Cotton or linen is easiest to
sew and to wash.

1 Measure and cut 4 pieces of

interfacing, 4 pieces of linen,
and 4 pieces of gingham. Each
2 To make the first placemat,
take a piece each of
gingham and linen, with correct
3 Make sure all the edges of
the 3 pieces are aligned
and pin them together. If you
piece should be the same size: sides facing each other. Put want, you can tack the edges
13 x 9 in (33 x 23 cm). them on a piece of interfacing. for extra accuracy.
 These placemats are
reversible. You could use one
side for everyday use and the
other for festive occasions.

4 Sew a seam 1⁄2 in (1 cm)

wide along the edges, to
join the fabrics together. Sew
5 Turn the placemat inside out
through the gap, so that the
interfacing is hidden inside. Sew
6 Use the remaining fabric
pieces and repeat steps
2 to 5 in order to make another
along 3 sides and half of the together the open edges to 3 placemats. You will then have
fourth side to leave a gap. close the opening. made a set of 4 placemats.
192 Art and crafts

AT A GLANCE

Pick up the ✓ Sedentary

✓ 1 person

knitting needles ✓ Productivity/leisure

✓ Variable timeframe
✓ Variable difficulty, depending
If you enjoy knitting or have knitted before, on experience
you may already realize its benefits. You
HOW IT HELPS
can continue to enjoy this pastime with This craft uses a range of
cognitive skills, including
some simple adaptations. concentrating, understanding
and following instructions,
initiating and sequencing,
How to do it and problem-solving.

Don’t struggle to follow complex patterns. If a pattern is too • Knitting uses procedural
difficult, choose a simpler one. You may need someone to memory if you have knitted
previously.
start you off by casting on for you.
• It is rhythmic and repetitious,
■ You could enlarge the pattern on a photocopier to and therefore can be relaxing.
make it easier to read. Consider checking off each step • Knitting requires good hand-
as you complete it. eye coordination and dexterity.

■ Larger needles are easier to hold and can

be more comfortable to use.

▶ Look through old

patterns and craft books
for inspiration. You could
make simple squares to
create a patchwork blanket,
Scarf
or some baby clothes.

Baby clothes
Did you help to
wind balls of yarn T
from skeins?
AL
K

•
AB

What was the first thing

you knitted or crocheted?
OUT…

•
Think of some knitting Knitted squares
stitches and techniques
Try a knitting group, where
fellow knitters help with tricky
parts, share ideas and advice,
and keep you motivated.
194 Arts and crafts

AT A GLANCE

Make a fidget cuff ✓ Gentle activity

✓ 1 or more people

A fidget cuff is a rewarding item to make, since ✓ Productivity

✓ 3–4 hours
you can use it yourself or make a few to donate
✓ Moderate difficulty
to a hospital or dementia charity. They are
HOW IT HELPS
relatively simple to produce.
Doing something practical
and useful to support others
can give you a great sense of
How to do it achievement and pride.
Gather everything you need before you start, including • If you have always knitted,
any odd balls of yarn and bits of bric-a-brac. you use procedural memory
to complete this activity.
■ You might prefer to share the tasks involved with someone
• You are free to create your own
else. You can also do a little bit at a time. design, so you can enjoy the
process without any anxiety
■ Adapt the design of the cuff to your strengths and about doing it incorrectly.
abilities, for example, you could disguise the odd dropped • Creating the cuff involves
stitch with embellishments. cognitive skills following a
sequence, concentrating, and
making choices and decisions.

• Colorful fidget cuffs stimulate

▶ Search through vision and the tactile decorations
your sewing basket stimulate the sense of touch. They
and button box can also alleviate agitation.
for any items
with interesting
textures, colors,
Tassels
and shapes.

Zippers

What other items

could you use to
TA

decorate a fidget cuff?

LK

•
Think of fragrant items you
ABOUT…

Buttons
could slip into a pocket on the
fidget cuff
•
What crackly item could you add
Ribbons
to the cuff to stimulate hearing?
A fidget cuff has a range of
tactile and colorful decorations
on both sides to occupy and
calm agitated fingers.

Make a fidget cuff

196 Arts and crafts

Collect your Make a fidget cuff

decorations This cuff is made from a
You will need 14 to 18 tactile double layer of knitting, with
items to decorate the cuff. two colors of yarn so the
These could be: felt items, inside and outside are
buttons, fabric loops, hair different colors. However,
scrunchies, pom-poms, you could use just one color
ribbons, tassels, and plastic of yarn if you prefer. It is
the smallest size you could
1
curtain rings threaded onto Cast on 48 stitches—garter
a rope. Don’t use anything make, but you could make a or stocking stitch is easiest—
with sharp points or edges roomier one by adding rows or enough to start knitting a
or that is too small to grasp in both colors. piece about 12 in (30 cm) wide.
easily. Things that open and
WHAT YOU NEED
close, such as zippers or
• 2 x 150 g balls of
velcro, add a touch element. thick yarn
• 1 pair large knitting
needles, size 7–9
• Tapestry needle
• Scissors
• Sewing needle
• Button thread
• 14–18 tactile items
5 Use a tapestry needle
and yarn to sew together
the edges of one side of the
folded square.

ower
Crocheted fl

Bead necklace
9 Sew the remaining, softer
items to the other side
of the knitted square (this will
be the inside).
 Make a fidget cuff 197

2 When the piece is 12 in

(30 cm) long, switch to
the second color of yarn, by
3 Continue knitting until the
piece is 24 in (60 cm) long.
Then cast off, or get someone
4 Fold the piece of knitting
in half lengthwise with the
pearl side facing inward to make
knotting the new yarn to the old. to help you to cast off. a double-thickness square.

6 Sew together the other

two open sides of the
square. At the end, knot the
7 Take each tactile item and
sew it securely to one side
of the knitted square. Cut off
8 Sew 7–9 of the most bulky
tactile items to one side of
the knitted square (this will
yarn and cut neatly. any loose ends of thread. be the outside).

10 Sew the two opposite

sides of the square, with
a tapestry needle, to form a tube.
11 The finished fidget cuff
has tactile decorations
on both the outside and inside.
198 Arts and crafts

AT A GLANCE

Make a ✓ Sedentary
✓ 1 or more people

sensory blanket ✓ Productivity

✓ Variable timeframe
✓ Variable difficulty
Sensory blankets are decorated with ! Involves use of scissors,
a variety of objects to stimulate vision, needles, and pins

touch, and even smell. Make one for HOW IT HELPS

a friend or for yourself. The blanket can provide sensory
comfort, which will result in
emotional comfort.

How to do it • Assembling items, designing,

and making a sensory blanket
There is no “correct” way to make a involves cognitive skills such as
sensory blanket—each is unique. The making choices, planning,
items you use as decorations will depend organizing, and concentration.

on your taste and what is available. • Sewing the items to the blanket
is good practice for your manual
■ People who have Alzheimer’s dexterity, fine motor skills, and
▲ You could adapt this hand-eye coordination.
disease have diminished sensitivity idea to make a sensory
to visual contrast, so consider a cushion or apron. • This creative activity and its
completion brings a sense of
bright color of fleece. achievement.

■ Make your fleece at least 40 x 32 inches (100 x 80 cm) • Stroking and fiddling with
the attachments on the blanket
or big enough to cover the lap. keeps restless hands busy, is
soothing, and reduces agitation.
■ Once you have chosen suitable items, space them all
out on the blanket, in the area that would be over your lap.

■ Sew each item securely in place. Dental floss is great

for sewing on buttons.

▶ Choose a washable
blanket in a bright
color, but avoid
busy patterns. Use
a close-knit texture
Lightweig
and medium weight, ht quilt lined
eavy-knit and
such as fleece. H
Synthetic fleece
 199

TA
What else could

LK
you use to personalize

ABOUT…
a blanket?
Choose some sensory items •
Do you have a
Embellish the blanket with “doing things” such as favorite texture?
a button flap, zippers, and velcro to open and close. •
What can you add to
Add things to stroke, twirl, pull at, or put things the blanket that would
in. Try to include different textures, such as fluffy, stimulate your hearing?
hard, or velvety, as well as fragrant items,
for example a bouquet garni sachet.

Ribbons Velcro

Tassel

Small bag

Beads

Pom-poms

Zippers Buttons

▲ Use buttons, fabric, or toggles

from a favorite item of clothing to
personalize the blanket. Velvet
200 Arts and crafts

AT A GLANCE

Make festive ✓ Sedentary

✓ 1 or more people

decorations ✓ Productivity/leisure
✓ Variable timeframe
✓ Variable difficulty
Make your own decorations to celebrate ! May involve use of scissors
a special occasion such as a birthday, or stapler

homecoming, garden party, annual HOW IT HELPS

festival, or anniversary. Making decorations can be easy,
and allows you to be creative
without the pressure of making
something that has to last.
How to do it
• You use a range of physical
Think about your theme and and mental skills to complete
color scheme: for example primary this type of project, including
colors for a child’s birthday, pale decision-making, concentrating,
planning, organizing, following
greens and yellows for spring, or sequences, and paying attention.
silver for a wedding.
• Completing the decorations will
▲ Paper lanterns are give you a sense of achievement
■ Banners are easy to make and easy to make. You can and increase your self-esteem.
great for outdoor festivities. Put up decorate them to make
tea-light lanterns (see page 187) them more colorful.
for use in the evening.

■ You may want to share this

project. Each person could
take responsibility for a
particular part.

Describe a
family celebration you r
have enjoyed Orange pomande Paper stars
anders from
• Make fragrant pom
TA

Search books or online to find

are studded
Does your family have dried oranges that
LK A

detailed instructions on how

treasured decorations that
with cloves. to make other fun paper
come out year after year?
BOUT…

• decorations, like these stars.

Consider the pros and cons
of fresh or artificial foliage
in decorations
Hang paper decorations
from trees during fall and
winter, when the trees
have lost their leaves.

Make paper pom-poms

Pine centerpiece
Paper chains Banners
Take paper strips, about Cut out triangles of colored For a table decoration, pu
ta
8 x 1⁄2 in (20 cm x 1.2 cm) paper or cloth, and glue candle in a circular glass
dish
wide. Glue or staple to join or sew them to a piece and add some pine sprig
s,
baubles, and cones.
the loops. of string.
202 Arts and crafts

Make paper WHAT YOU NEED

pom-poms • Sheets of colored tissue paper,
each 30 x 20 in (75 x 50 cm)
Each sheet makes one hand-sized
• Scissors
pom-pom. Make the pom-poms in your
• Metal spoon
theme color or in different hues, and
• 20 in (50 cm) pieces of florists’ wire
hang them up as a bunting or on trees.
• Invisible thread
You could also hang up a group of them
above the center of a table.

1 Take 1 or more sheets and

fold them neatly in half. Fold
them in half width-ways twice
2 Cut each sheet along the
fold marks to divide the
sheet into 8 smaller sheets. Stack
3 Start at a short end. Fold the
tissue stack into 1⁄2 in (1.2 cm)
wide accordion folds. Crease
more. Unfold the sheets. the 8 sheets on top of each other. folds by pressing with a spoon.

5 Open the looped end

of the wire. Tuck in
the wire ends so that they
6 Cut 2 corners of one end
of the paper strip to make
it pointed. Cut the other end in
7 Gently pull the outermost
fold of paper from one end
of the strip. Pull out each layer of
don’t stick out. the same way. paper until you reach the center.
 Make paper pom-poms 203

Make giant pom-poms

For really impressive decorations, use eight whole
sheets of tissue paper for each pom-pom. Put the
sheets flat on top of each other. Then follow steps 1 to
8, but when you get to step 3, make the folds bigger—
about 1 in (2.5 cm) wide.

Making a giant pom-pom

4 Bend a piece of florist’s wire

in half. Bend it again and
twist it firmly around the center
of the folded paper.

8 Pull out all the layers of

paper on the other end
of the strip until you have a pom-
▲ Tie a piece of invisible thread to each wire
loop and hang up the pom-poms. Group
several pom-poms at different heights to
pom shape. make the decorations look more striking.
204 Arts and crafts

AT A GLANCE

Make memory ✓ Gentle activity

✓ 1 person

labels and signs ✓ Self care/productivity

✓ Variable timeframe
✓ Easy
Creating your own customized labels and ! May involve use of scissors
directional signs can compensate for memory
HOW IT HELPS
problems and help you to remain independent Creating memory labels and signs
for as long as possible. can make you feel empowered,
because they help you to remain
independent.

How to do it • Signs help to orientate you

in and around the home, with
First, identify the things or basic visual prompts of what is
routines that you are finding behind each closed door.
frustrating to locate or remember. • Some frustrations caused by
It can help to talk this through memory problems are alleviated,
which is good for confidence
with a family member. ▲ Use a thick, black and well-being.
marker to color in an arrow
■ Think of where each label and or to write key words or • Visual reminders can prompt
sign can be placed so that it is visible basic steps to a routine long-term procedural memories
and help with initiating tasks.
but does not interfere with opening in bold print.
and closing doors or drawers.

■ Labels with simple instructions on

how to use appliances, such as the
washing machine, will help you to
use them safely for longer.
Kitche
■ Do not make too many signs as n
you will stop paying attention to them.

What signs would Bathroom

you like to make?
TA

•
LK

Consider if a pocket-sized ▲ You could use memory

ABO

reminder card might be labels and signs around

useful, for example one with the home to remind you of
UT…

your address or a contact where rooms or things are,

ntents
telephone number to take
or of basic instructions. Cupboard co
when away from home
 Toilet

If once-familiar places are

becoming unfamiliar, signs in
the home might help you to
find your way around. Make memory labels
and signs
206 Arts and crafts

Make a list
Before you make any
labels or signs, list all the
items, rooms, or instructions Keys
you think you may need to be
reminded of. Think about
labeling cupboard doors and
drawers to remind you what’s
inside them. Also make
labels to remind you of the
essentials you need every ▲ If you’re misplacing your keys often, make a sign to
time you leave the house. remind you to always store them in the same place.

Make memory
labels
Each memory label has to
Key
stand out against the surface s
you will be sticking it on. Use
brightly colored cards or
labels for pale surfaces and
white ones for dark surfaces.
If you’re making instructions, 1 Find an image to represent
the object you want to label. 2 Use a thick, black marker
to write the name of the
think about where the cards Cut out the image and glue it to objects you want to remember
will be placed once made. the card or sticky label. on the label.

WHAT YOU NEED Walle

t
• Printed images or
magazines Sh
oe
s
• Scissors Jacket
• White or colored cards or Phone
large sticky labels
• Glue stick Keys
• Thick, black marker
• Laminator (optional)
• Adhesive putty 3 You may prefer to design
your labels on a computer
and print them out. Cut out each
4 When you’ve finished all the
labels, laminate them to
keep them clean, or use putty
label and stick them on a card. or tape to stick them in place.
 Make memory signs 207

Make memory
signs
Make signs with an arrow
to go on the wall or ones
without arrows for doors.
You could also photograph
familiar items from each

1 2
room to print out on paper. Look in magazines or online For example, a sofa could
You may need help with for images to represent a represent your living room
this. Laminate signs to keep key, recognizable feature of or an oven for your kitchen. Print
them clean. each room in your home. and cut out the images.

WHAT YOU NEED

• Magazines
• Camera or smartphone
• Computer with printer
• Scissors
• Pieces of colored card
stock (yellow is good)
• Thick, black marker
• Glue stick
• Laminator (optional) 3 Outline each card in thick,
black marker around all
4 edges. Turn the paper
4 Glue each image on to
one of the cards. Leave
space below each image for
• Adhesive putty
to a landscape orientation. text and an arrow (if needed).

Toilet

Living
room

6 When the signs

are all done, use
putty to stick each
Kitchen

Bedroo

5 Add an arrow pointing in sign on a wall or m

the right direction, and then door, at shoulder
write down the name of the room height where you
to which the sign will point. can see it easily.
208 Arts and crafts

AT A GLANCE

Keep cooking ✓ Active

✓ 1 or more people

Whether you find cooking, preparing, and ✓ Self-care/productivity

✓ Variable timeframe
serving food a chore or a pleasure, it is good
✓ Variable difficulty
to continue using your skills. It will help you to ! Variable safety
feel useful in everyday life.
HOW IT HELPS
Being involved with preparing
How to do it food will stimulate all your senses.
Seeing, touching, smelling, and
You may find that your tastes change, so now is the time to try tasting food—even hearing food
new flavors. If things are getting more difficult for you, there sizzling in a pan—can sharpen
the appetite.
are ways to simplify cooking.
• You use cognitive skills such
■ Write down how to cook family favorites or find simple as concentrating, following
sequences, and problem-solving
recipes from cookbooks or online.
to choose what to make, to plan,
and to prepare meals.
■ Buy frozen, canned, or prepared ingredients. Or get
ready-made meals instead of preparing fresh ingredients. • Recreating favorite recipes
uses procedural memory.
■ Concentrate on one thing at a time so that the task doesn’t • Celebrating special occasions
become overwhelming. with food can trigger your
emotional memories.
■ You might want to recreate dishes that remind you of
past holidays or special occasions.

d
Share the workloa Easy tasks
ok alone,
Hot food If you don’t want to co Keep preparing si
ch as mple snacks
Be aware of safety issues: take help out with tasks su and drinks, such
ating as making
care while handling hot food if peeling potatoes, be sandwiches and
getables. buttering
you have difficulties with vision eggs, or chopping ve bread, as long as
or hand-eye coordination. you are able.
 US
If your appetite is

EFU
poor, try eating smaller
meals more frequently

L TIPS
•
You might like to try
the recipes on the
following pages

Cooking can be sociable,

allowing you to chat with
others while preparing or
enjoying a meal together.
210 Arts and crafts

AT A GLANCE

Healthy salads ✓ Gentle activity

✓ 1 person

Preparing light snacks and meals helps to ✓ Self-care/productivity

✓ 20–30 minutes
maintain your independence. Healthy salads
✓ Easy
can be quick and easy to make. ! Involves use of a sharp knife
and other cooking utensils

How to do it HOW IT HELPS

Salads can be as simple or Making a salad helps you
to maintain a balanced diet,
as elaborate as you want to
which can benefit brain and
make them, so choose a overall health.
recipe to suit your ability.
• Making even a basic salad
exercises cognitive skills of
■ Make a basic salad from planning, organizing, following
▲ You could add some
a few salad leaves; add fish to your salad for a sequences, concentrating,
tomatoes, cucumber, and initiating, and completing tasks.
healthy meal.
your favorite dressing. • Selecting favorite ingredients
or experimenting with new
■ Try adding grated raw flavors helps with decision-
making and choice.
vegetables, such as carrots, and sliced peppers and onions.
• Moving around in the kitchen
■ Adding ingredients to a premade keeps you mobile and supple.
You use fine motor skills to peel,
salad is even easier. chop, and prepare salad.

▶ There are lots of salad

recipes to try, or just make
up your own from your
favorite salad vegetables.
lad
Tomato sa

What is T
your favorite
AL

salad dressing? Green salad

K

•
AB

Do you love or hate salads?

OUT…

• Potato sala
Did you ever grow your d
own salad vegetables?
You can follow a recipe to make
a salad or simply chop up a few
of your favorite vegetables and
add them to some salad leaves.

Make a couscous salad

212 Arts and crafts

Make a couscous salad

Salads like this one, with pasta, rice,
couscous, or other grains, make a filling
meal. If you don’t like feta, try a different
cheese. Why not try different flavors by
adding your favorite salad ingredients to
the basic couscous? The easiest way to
prepare vegetable stock is to use bouillon
cubes and add hot water: just follow the
instructions on the package. This recipe
serves four and takes 20 minutes to prepare.
1 Prepare 1 cup (250 ml) of hot vegetable
stock. Put the couscous in a large bowl
and pour the hot stock over it.

WHAT YOU NEED

• 3 bowls
• Measuring cup
• Fork
• Chopping board
• Knife
• Teaspoon
• Wooden spoon
• Fine grater or lemon zester
• Lemon squeezer

RECIPE INGREDIENTS
4 Cut the cucumber in half lengthwise. With
a teaspoon, scoop out the seeds; discard
them. Use a knife to dice the cucumber.
• 1 cup (250 ml) hot vegetable stock
• 3⁄4 cup (170 g) couscous
• 9 oz (250 g) cherry tomatoes
• Small red onion
• Half cucumber
• Medium-sized pomegranate (or 2 packets
pre-peeled pomegranate seeds)
• 1 lemon
• 2 tbsp olive oil
• 7 oz (200 g) feta cheese, crumbled
• Large bunch fresh mint, chopped

7 Add the lemon juice, zest, and olive oil

to the couscous and stir. Then add all
the other ingredients.
 Make a couscous salad 213

2 Stir the couscous well with the fork until the

stock is absorbed (about 5 minutes). Put
the couscous aside to cool.
3 Wash and dry the cherry tomatoes and cut
them all in half. Peel the onion, cut it in half,
and then slice both halves of the onion thinly.

5 Cut the pomegranate in half. Hold each half

over a bowl; tap with the wooden spoon so
the seeds fall in the bowl.
6 Grate the lemon rind or scrape it with a zester
to make zest. Slice the lemon in half and
squeeze each half to extract the juice.

◀ Serve the salad right

away. Alternatively, put in
the fridge to eat later:
label with the date and
eat within two days.
214 Arts and crafts

AT A GLANCE

Make sweet treats ✓ Gentle activity

✓ 1 or 2 people

Making sweet treats is a fun way to cook, ✓ Productivity

✓ Variable timeframe
although you’ll want to limit your intake, since
✓ Variable difficulty
sweets aren’t good for brain health. ! May involve use of knives,
scissors, an oven, and hot foods
such as melted chocolate
How to do it
Before you start, set out all the HOW IT HELPS

ingredients and utensils you need. This project helps with

dexterity as well as giving
you a sense of achievement
■ Prepare your work surface. You and boosting your confidence
may prefer to sit at a table for the and self-esteem.
mixing stages, rather than stand • Following a recipe requires
at a counter. ▲ Put some of your cognitive skills, such as planning,
homemade treats in a jar, calculating weights, and
■ Weigh all the ingredients and and tie it with ribbon to following sequences.
place them in separate bowls. make a pretty gift. • If this is a familiar activity, it
also uses procedural memory.
■ You could make the treats with younger members
• Cooking stimulates touch and
of your family and pass on your cooking tips. smell—the most powerful sense
for creating emotional responses
and triggering memories.

◀ Whether you are a novice or

you have always enjoyed baking,
the best part of making sweets
and cakes is tasting the results.

Fudge

es
What are your T olate truffl
favorite sweets? Choc
AL

•
K

What sweet treats have

AB

you made before?

OUT…

•
Do you prefer sweet Macarons
or savory food?
Pan bars are a snack-time
favorite, so why not try making
brownies? They are simple to
make and delicious.

Make peppermint creams

216 Arts and crafts

Plain mint creams

If you want to avoid working
with hot chocolate, as shown
in this recipe, simply make
these sweets as plain mints.
You could also make different
colors of mints by using a
selection of food coloring. g
Food colorin
Plain mints

Make peppermint WHAT YOU NEED • Heatproof spatula

creams • Sieve • Saucepan
This recipe is easy to follow • Large mixing bowl
• Metal tablespoon RECIPE INGREDIENTS
and makes delicious sweets.
• Flat baking pan • 1 lb (450 g) powdered sugar
It takes 20–30 minutes to
• Parchment paper • 1⁄2 cup (120 ml) sweetened
make 60 peppermint creams,
• Rolling pin condensed milk
so there will be plenty to
• 2 in (5 cm) round • 3 drops peppermint oil
go around. Follow these cookie cutter • 3 drops green food coloring
instructions carefully. • Heatproof bowl • 5 1⁄2 oz (150 g) dark chocolate

1 Sift the powdered sugar

into the mixing bowl.
Add the condensed milk.
2 Add the peppermint oil and
the food coloring—take care
not to add too much. Knead the
3 Line the baking tray with
parchment paper. Dust
your work surface by shaking
Stir with a metal spoon until mix until it has a smooth, firm a sieve with a little powdered
the mixture is crumbly. texture. sugar over it.
 Make peppermint creams 217

◀ If giving the
peppermint
creams as a gift,
use some clean
cellophane wrap
inside a box to
keep them from
breaking up.

4 Roll out the mix until it is

about ½ in (5 mm) thick.
Use the cutter to cut out discs
5 Break the chocolate into
the heatproof bowl. Bring
a pan of water to simmering,
6 Take the bowl off the
heat. Dip each sugar
disc so that it is half-covered
from the mix and put on the place the bowl over it, and in chocolate and place it on the
baking paper to dry. allow the chocolate to melt. parchment paper to harden.
218 Useful resources

Useful resources
Association for Frontotemporal
AARP Resources Degeneration (AFTD)
AARP.org/health/brain-health/ Radnor Station Building 2, Suite 320, 290
King of Prussia Road, Radnor, PA 19087.
There is a lot of advice about brain health out Toll-free helpline: (866) 507 7222.
there. That’s why the Global Council on Brain www.theaftd.org
Health and Staying Sharp are cuttng through
the noise and bringing you only those tools and Dementia Mentors
information that are supported by science. 17244 HWY US, 41 Spring Hill, FL 34610.
Tel: (352) 345 6270.
Staying Sharp www.dementiamentors.org
stayingsharp.org
Access to personalized science-based activities,
Dementia Society of America
challenges, and recipes designed to promote brain
health and improve your life. PO Box 600, Doylestown, PA 18901.
1-800-DEMENTIA
Global Council on Brain Health www.dementiasociety.org
GlobalCouncilOnBrainHealth.org
An independent collaborative, convened by AARP,
Lewy Body Dementia Association (LBDA)
of scientists, health professionals, scholars, and policy
experts from around the world working in areas of 912 Killian Hill Road S.W., Lilburn, GA 30047.
brain health related to human cognition. LBD Caregiver Link, tel: (800) 539 9767.
www.lbda.org

World Health Organization (WHO)

UNITED STATES
www.who.int/mental_health/neurology/
Aging Life Care Association
dementia
3275 W. Ina Road, Suite 130, Tucson,
AZ 85741-2198. Tel: (520) 881 8008.
www.aginglifecare.org

Alzheimer’s Association
225 N. Michigan Ave., Fl. 17, Chicago,
IL 60601-7633. 24-hour helpline:
1 (800) 272 3900.
www.alz.org

Alzheimer’s Foundation of America

322 Eighth Avenue, 7th Floor, New York, NY 10001.
Toll-free helpline: (866) 232 8484.
www.alzfdn.org
 Useful resources 219

CANADA Select bibliography

Alzheimer Society of Canada Dementia Fact Sheet, World Health Organization,
20 Eglinton Ave. W., 16th Floor, Toronto, ON M4R 1K8 2017. “Exercise interventions for cognitive function
1-800-616-8816 in adults older than 50: A systematic review with
alzheimer.ca meta-analysis,” JM Northey, N Cherbuin, KL Pumpa,
DJ Smee, B Rattray, British Journal of Sports
Alzheimer’s Association Medicine, 2018, 52:154–160. “The global impact
alz.org/ca of dementia: An analysis of prevalence, incidence,
cost and trends,” World Alzheimer Report 2015,
Lewy Body Dementia Prof. M Prince, Prof. A Wimo, Dr M Guerchet, G-C Ali,
www.lewybodydementia.ca Dr Yu-Tzu Wu, Dr M Prina, Alzheimer’s Disease
International, 2015. “Is your housing dementia
Memory Loss Foundation friendly? EHE Environmental Assessment Tool,” The
memorylossfoundation.ca King’s Fund, UK, 2014. “Living with dementia and
connecting with nature – looking back and stepping
Mount Sinai Hospital (Toronto) Dementia forwards,” Neil Mapes, Dementia Adventure, 2011.
Support Program “Sound-making actions lead to immediate plastic
www.mountsinai.on.ca/care/psych/patient-programs/ changes of neuromagnetic evoked responses
geriatric-psychiatry/dementia-support/dementia- and induced ß-Band oscillations during perception,”
support B Ross, M Barat, T Fujioka, Journal of Neuroscience,
2017, 37 (24) 5948-5959. Survey results on
Resources for Seniors—Government of Canada shopping, Alzheimer’s Society, UK, https://www.
www.canada.ca/seniors alzheimers.org.uk/download/downloads/id/3064/
dementia_friendly_retail_guide.pdf.
220 Index

Index bingo 136–37

birds
bird-food streamers 74–75
cognitive skills continued
dog walking 48
gardening 58, 62, 66, 76
birdsong 71 improving 15, 17
A birdwatching 70–71 music playlists 110
activities feeding the birds 71, 72–75 photographs 83, 84
adapting 20 blankets, sensory 198–99 planning outings 56
breaking down 20–21 block printing an apron 168–69 puzzles and games 126, 136, 142
getting the balance right board game challenges 138–39 scrapbooks 90
18–19 Bollywood sagas 98 shopping 50
how activities help 16–17 books 58, 64, 70, 76 woodworking 174
aerobic exercise 26–31 life-story books 95 collages, creating 160–63
bicycling 16, 26, 28–29 bowls, papier-mâché 170–73 abstract collages 162–63
dancing 26, 103, 104–105 brain, parts affected by dementia 13 leaf collages 185
swimming 16, 26, 30–31 breaks, taking 57, 59 photo collages 85
team sports 16, 26, 34–35 breathing exercises 36, 40 collections 90, 182
Aldrin, Buzz 132 bunting 184, 200, 201 Colosseum 141
Alzheimer’s disease 12 coloring 152
anagrams 128 C container gardening
animals cakes 214, 215 growing microgreens 78–79
card games 146, 147–49 candles planting containers 66–69
drawing a cat 154–55 tea-light lanterns 187, 200 cooking 19, 21, 208–217
annuals, sowing 58, 60–61 wrapping candles 184 healthy salads 210–13
appetite 209 card games 144–49 sweet treats 214–17
aprons, block printing guess the animal 146, 147–49 correspondence, memory boxes
168–69 musical journey game 114–15 and 88
aqua aerobics 30 picture card games 146–49 country music 106
armchair exercises 39 cards 184 couscous salad 212–13
Armstrong, Neil 132 pressed-flower cards 156–59 cricket 32
art cars, classic 180–81 cross-stitch 188
arts and crafts 150–217 cats, drawing 154–55 crosswords 129
famous works of 164–65 cell phones 92, 93, 183 cupboards
art galleries 57 centerpieces, evergreen 201 labeling 206
athletics 33 cerebral cortex 10 memory cards 204
checkers 138
B chess 138 D
bags Chichén Itzá 141 dancing 26, 103, 104–105
shopping bags 51 choirs 112 darts 134
theme bags 96–97 Christ the Redeemer 141 deadheading plants 58
baking 19, 21, 214–15 Christmas decorations 200 decorations
Ballesteros, Severiano “Seve” classical music 106 collage as 163
33 clocks 14 making festive 200–203
ballroom dancing 104 clothing, modern 52–53 dementia
bark rubbings 47 clubs, woodworking 174 living with 14–15
basketball 32 cognitive skills parts of the brain affected by 13
beach bounty 183 aerobic exercise 26, 28, 30, 34, 36 symptoms of 12, 13
behavior 17 arts and crafts 153, 192, 194, types of 12–13
Bell, Alexander Graham 92 198, 210 dexterity
bicycling 16, 26, 28–29 birdwatching 71, 72 arts and crafts and 156, 160, 166,
bikes, riding 16, 26, 28–29 cooking 208, 214 171, 189, 192, 198
 Index 221

dexterity continued fine motor skill continued group classes 26, 30, 36–37,
cooking and 214 musical instruments 116 104
puzzles and games and 122, 136 scrapbooks 91 guess the animal card game
scrapbooks and photo albums woodworking 174 146, 147–49
and 84, 91 flowers 182 gymnastics 33
diaries, nature 44–47, 71 drying 183
dog walking 26, 48–49 pressing 46, 156–59 H
dominoes 142, 143 printing with 166 hand-eye coordination 46
drawing 44, 46, 152–55 sowing annual plants 58, 60–61 feeding the birds 72
drawing a cat 154–55 wild flowers 46, 47 games and puzzles 120, 122,
drip painting 152 folk dancing 104 136, 42, 144
drums 116 foot walk 39 scrapbooks and photo albums
Ford Model T 180 84, 91
E friends see also arts and crafts
embroidery 188 dog walking with 48 handbags 96
emotional memory 11 maintaining relationships hand-stitching 188
cooking and 208 15 hanging baskets 66
puzzles and games and 124, 126 meeting new 30 headphones 110
revisiting the past 83, 90, 96 team sports 34 health 16
smell and 44 frontal lobe 13 heirlooms, family 89
episodic memory 11 fronto-temporal dementia 13 help, asking for 51
outings and 54 furniture, refurbishing 174 herbs 64, 67, 68–69, 76
revisiting the past 86, 90, 95, 96, 98 heroes, sports 32–33
evergreen centerpieces 201 G hippocampus 12, 13
executive functions 17 games 15, 119 hobbies 88, 90
exercise 14, 16, 26–39 bingo 136–37 home movies 98
aerobic exercise 26–31 board game challenges 138–39 horseshoes 34
bicycling 16, 26, 28–29 card games 144–49 hydration 26, 28
dancing 26, 103, 104–105 musical journey game 114–15
dog walking 48–49 number games 134–35 I
green exercise 42 pattern puzzles and games 142–43 immediate memory 10
low-impact 36–39 picture card games 146–49 indoor bowling 34
resistance training 26, 30 test your nose and taste buds 124–27 indoor gardening 76–79
swimming 16, 26, 30–31 word games 128–31 instruments, musical
team sports 16, 26, 34–35 garden centers 58 116–17
gardening 21, 26, 58–69, 184 isolation 15
F growing microgreens 78–79
family indoor gardening 76–79 J
drawing family trees 86–87 making window boxes 176–79 jazz music 106
family heirlooms 89 planting containers 66–69 jigsaw puzzles 120–21
maintaining relationships 15 sensory gardens 62–65 making jigsaw puzzles 122–23
fashion, modern 52–53 golf 33, 34 jive 104
festive decorations 200–203 GPS devices 14 Johnson, Earvin “Magic” 32
fidget cuffs, making 194–97 Great Pyramids 140
films 98–99, 104 Great Wall of China 140 K
musicals 98, 104, 108–109 grooming dogs 48 karaoke 112
fine motor skills 17 gross motor skills 17 knitting 192–97
arts and crafts 153, 160, 184, 188, bicycling 28 making a fidget cuff
198, 210 musical instruments 116 194–97
games 138, 144 woodworking 174 Korbut, Olga 33
222 Index

L moon landings 132–33 photographs 182, 183

labels movies 54, 98–99, 104 birds 71
labeling photos 85 muscle relaxation 40 bringing out old 82–83
memory boxes 88 music 19, 103, 106–17 compiling photo albums 84–85
memory labels 14, 204–207 creating playlists 110–11 family trees 86
lanterns listening to 106–107 making jigsaw puzzles 122–23
paper lanterns 200 musical journey game 114–15 memory labels and signs 206, 207
tea-light lanterns 187, 200 musicals 98, 104, 108–109 nature diaries 44, 47
leaves 44, 184–87 playing an instrument 116–17 picture card games 137, 146–49
making a leaf wreath 186 scrapbooks 90 Pilates 37
making a tea-light lantern 187 singing 112–13 placemats, sewing 190–91
leisure activities 18 planning ahead 14
Leonardo da Vinci 164 N plants
Lewy bodies, dementia with 12 nature indoor gardening 76–79
life story, recording your 94–95 benefits of 29 making window boxes 176–79
light, natural 182 birdwatching 70–71 planting containers 66–69
linocut printing 166 bringing the outdoors in 182–83 sensory gardens 64–65
lists 206 nature diaries 44–47, 71 sowing annual plants 58, 60–61
music playlists 110–11 nature walks 42–43, 184 playlists, creating 110–11
shopping lists 50 Navratilova, Martina 33 pomanders, orange 200
loneliness 15 nesting boxes 71 pom-poms, paper 202–203
long-term memory 10, 11, 13, newspaper clippings 88 popcorn 100–101
96 number games 134–35 Porsche 180
nurseries, garden 58, 64 Post-Impressionism 164
M potato stamps 166
Machu Picchu 141 O potpourri 182
magazines 34, 54 observational skills, nature diaries pressing flowers 46
magnetic letters 128 and 44 pressed-flower cards 156–59
maps 42 occipital lobe 13 printing 166–69
Maradona, Diego 32 old haunts, visiting 54, 55 block printing aprons 168–69
marble solitaire 143 orange pomanders 200 procedural memory 11
memorabilia 94 outdoors, bringing inside arts and crafts 176, 192, 194,
memory boxes 88–89 182–83 204, 214
recording your life story 94–95 outings, going on 15, 54–57 bicycling 28
scrapbooks 90–91 puzzles 142
memory P productive activities 18, 19
how memories work 10–11 painting 46, 152–53 prompt cards 204
memory boxes 88–89 pan bars 215 prospective memory 11
memory cards 72, 142 paper decorations 200–203 puzzles 119
memory labels and signs 14, papier-mâché bowls 170–73 jigsaw puzzles 120–23
204–207 parietal lobe 13 number games 134–35
Mexico 141 Parkinson’s disease 12 pattern puzzles and games
microgreens, growing 78–79 parks 54 142–43
mindfulness 40 patio containers 66 wooden 3D puzzles 143
mint creams 216–17 pattern puzzles and games word games 128–29
mixed dementia 12 142–43
“Mona Lisa” 164 peppermint creams 216–17 R
money, managing 50, 51 perception 17 relationships, maintaining 15
mood 17 percussion instruments 116 relaxation, simple 40
mood music 110, 111 Petra 140 resistance training 26, 30
 Index 223

risk, managing 14 snacks 26, 28 U

rock music 104, 106 snakes and ladders 138 unconscious mind 10
Rolls-Royce 180 Snap 146
routines 14 soccer 32 V
social activities 15, 16, 19, vacations 54, 90, 97
S 25, 151 vascular dementia 12
salads, healthy 210–13 solitaire vegetables, growing 76
Schumacher, Michael 32 card games 144 veteran teams 34
score, keeping 35, 134 marble solitaire 143 visual stimulation 62
scrapbooks 90–91 songs 106 visualization 40
seasons 184 musical journey game visuo-spatial awareness 17, 47 142
seeds 114–15 Volkswagen Beetle 180–81
seedheads 44, 46 sound, sensory gardens
sowing 58, 60–61 64, 65 W
self, sense of 15 sports heroes 32–33 walking 36
self-care activities 18 squats 39 dog walking 26, 48–49
semantic memory 11, 129 stamps, printing with 166 nature walks 42–43
senses 10 stars, paper 200 wall press 38
birdsong and 71 strength and suppleness washing machines 204
cooking and 208, 214 36–39 water features 62, 63
gardening and 58, 62–65, 66 sweet treats 214–17 watercolors 153
indoor gardening and 76 swimming 16, 26, 30–31 watering plants 58
memory boxes and 88 wayfinding apps 28, 42, 48
natural objects and 182 T weather 57
sensory blankets 198–99 tactile trophies 182 websites 54, 76, 84, 110
sensory gardens 62–65 tai chi 36 wedding decorations 200
test your nose and taste buds Taj Mahal 140 weights, homemade 38
124–27 tapestry 188 wildflowers 46, 47
theme bags and 96 taste wind catchers and chimes 62
Seurat, Georges, “A Sunday sensory gardens 64, 65 window boxes 66, 68–69, 76
Afternoon on the Island of La test your taste buds game 124 making 176–79
Grande Jatte” 164–65 tea-light lanterns 187, 200 “The Wizard of Oz” 108–109
Seven Wonders of the World 140–41 team sports 16, 26, 34–35 wood, working with 174–75
sewing 188–91, 189 technology, assistive 14 word games 128–29
placemats 190–91 telephones, story of the word chain game 130–31
shapes bingo 137 92–93 word-searches 128
shopping 20, 28, 50–51 temporal lobe 13 wreaths, making leaf 186
short-term memory 10, 12, 13 tennis 33
puzzles and games 120, 142 texture 62 Y
revisiting the past 96 theater scrapbooks 90 yoga 36
sight, sensory gardens 64 theme bags 96–97
signs, memory 14, 204–207 tic-tac-toe 142 Z
silent era films 98 tools, power 176 Zátopek, Emil 33
singing 103, 112–13 touch
smartphones 92, 93, 144 sensory blankets 198
smell sensory gardens 64, 65
and emotional memory 44 transportation 50, 56
sensory blankets 198 treats, sweet 214–15
sensory gardens 64 TV 34, 58
test your nose game 124–27 Twiggy 53
224 Acknowledgments

Acknowledgments
The publisher would like to thank Mary Slater for (bl). 48 Getty Images: Cultura RM Exclusive / Images: Sappington Todd. 120 Alamy Stock Photo:
her help and expertise with the knitting project; yellowdog (crb). iStockphoto.com: AzmanJaka Zoonar GmbH (c). iStockphoto.com: Ermingut
Dave King for additional photography; Emily (cb). 49 Getty Images: ML Harris. 50 123RF.com: (ca). 122 Dreamstime.com: Epicstock (bl); Melinda
Kimball of Penguin Random House and Tom Miller Dmitriy Shironosov (br). Getty Images: Klaus Nagy / Melis (br). Getty Images: Thomas Imo (clb).
of the Carol Mann Agency for their tireless Vedfelt (c). 51 123RF.com: Auremar (br). Alamy iStockphoto.com: PamelaJoeMcFarlane (bc).
contract work; Jodi Lipson and Laurie Edwards Stock Photo: LJSphotography (bl). Getty Images: 124 Getty Images: Michelle Arnold / EyeEm (fclb);
of AARP for editorial input and guidance; and Image Source (t); Betsie Van Der Meer (bc). 52 Dimitri Otis (crb). 125 Getty Images: Frank
Karyn Gerhard for helping put it all together. Getty Images: Horst P. Horst (r). 53 Getty Images: Gaglione. 126 123RF.com: Siraphol (bc). 127
Nick Dolding (bl); Popperfoto (tl); Gems (tr); Paul Depositphotos Inc: Ssuaphoto. 128 Alamy Stock
Author’s acknowledgments Harris (br). 54 Dreamstime.com: Monkey Business Photo: Juice Images (crb). Getty Images:
My heartfelt thanks go to all of you who have Images (clb). Getty Images: Daqiao Photography Stockbyte (ca). iStockphoto.com: Joas (cb). 129
helped me along the way with writing this book. (crb); Richard Maschmeyer (cb); David Sacks (br). iStockphoto.com: Nano. 130 Dreamstime.com:
To my husband Dan and gorgeous girls, Amélie and 55 Getty Images: Billy Stock / Robertharding. 56 Yuliya Ermakova / Julialine (fclb). Getty Images:
Esmé, for all their support and patience. To Dad, iStockphoto.com: Malerapaso (br); Mladn61 (bl). Michael Dunning (br). iStockphoto.com: AMR
and Mum, who was with me every step of the way, 57 Getty Images: 709122029 (bl). iStockphoto. Image (cb); Bhofack2 (bc). 131 Dorling Kindersley:
and my friends Hazel, Karyn, Karen, and Gwen, com: Venakr (t); skodonnell (bc). 59 iStockphoto. Dave King / The Science Museum, London (clb).
who kept me going during the tough times. To my com: AleksandarNakic. 61 Dorling Kindersley: Dreamstime.com: Assoonas (c). 132-133 Dorling
editor, Annelise, who held my hand, and all the team Matthew Ward (b). 62 123RF.com: Weerapat Kindersley: NASA. 134 Depositphotos Inc: Ajafoto
at my publisher Dorling Kindersley. Thank you for Wattanapichayakul (clb). Getty Images: Kim Sayer (ca). Getty Images: Peter Dazeley (bc).
believing in me. Thank you to all the people living (br). 63 Getty Images: Ron Sutherland. 64 Getty iStockphoto.com: Franckreporter (crb); Sorastock
with dementia and their carers, including members Images: Mark Turner (bc). 65 Alamy Stock Photo: (cb). 135 iStockphoto.com: Bauhaus1000. 136
of the DEEP network and the health and social Clare Gainey (bc); Dave Zubraski (t). Dorling 123RF.com: Stylephotographs (bl). Dreamstime.
care professionals who provided such valuable Kindersley: Mark Winwood / RHS Wisley (bl). 66 com: Valeriia Samarkina (br). Getty Images: Lee
feedback. I couldn’t have done it without you. Dreamstime.com: Tracy Decourcy (ca). 67 Dawkins / EyeEm (bc). 137 Alamy Stock Photo:
Dreamstime.com: Aliaksandr Mazurkevich. 70 Nutmeg Photos, LLC (t). Dorling Kindersley: E.J.
iStockphoto.com: KenCanning. 71 Dreamstime. Peiker (cb). Dreamstime.com: Nomadimages (bc/
The publisher would like to thank the com: Romano Petešić / Shandor (ca). Getty Multiple Images); Rhallam (bc). Getty Images:
following for their kind permission to Images: Brigitte Sporrer (bc). iStockphoto.com: Vince Talotta (br). iStockphoto.com: Hillwoman2
reproduce their photographs: Buburuzaproductions (crb). 72 Alamy Stock (bl). 138 Alamy Stock Photo: PhotoStock-Israel
Photo: Deborah Vernon (bc). Dorling Kindersley: (ca). Dreamstime.com: Adam88x (br). 139
(Key: a-above; b-below/bottom; c-center; Fotolia: Thomas Dobner / Dual Aspect (ca). Getty iStockphoto.com: Lisegagne. 140 Dorling
f-far; l-left; r-right; t-top) Images: Andrew Howe (clb). iStockphoto.com: Kindersley: Barnabas Kindersley (cra).
Cisilya (crb). 74 Getty Images: Itsabreeze Dreamstime.com: Yuri Yavnik / Yoriy (crb). 140-141
5 Getty Images: Frank Gaglione (tc). 6 Getty Photography (tc). 82 iStockphoto.com: Eclipse_ Dreamstime.com: Pixattitude. 141 Dreamstime.
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(cb, clb). 13 Science Photo Library: Alfred Pasieka Juice Images (cb). Dreamstime.com: Ovydyborets Photo: Asia Images Group Pte Ltd. 146 Dorling
(crb). 14 Dreamstime.com: Aleksey Boldin (cr). (crb/Background). iStockphoto.com: Leremy (crb). Kindersley: Matthew Ward / Owned by Ian Shanks
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Kathy Collins (cb). 45 Getty Images: Guido Cozzi / (cb); FireAtDusk (cra). 116 Getty Images: All other images © Dorling Kindersely
Atlantide Phototravel. 46 Getty Images: Marc Imagenavi (ca); Mary Smyth (br). iStockphoto. For further information see:
Romanelli (br). 47 Getty Images: Andrew Peacock com: J-Elgaard (cb); Sutteerug (bc). 117 Getty www.dkimages.com