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At JUST FOR 2 OF US, we believe that health is a journ

STAGE 1 DEMENTIA — EDUCATION

(No Impairment / Very Early Changes)

Stage 1 is the starting point on the dementia journey.
Most people show no obvious symptoms, but the focus is on understanding, prevention, and brain protection.

1. What Stage 1 Means

No noticeable memory problems.
Person functions normally in daily life.
Brain changes may be starting, but not visible yet.
Ideal time for healthy routines, awareness, and prevention.

2. Understanding Early Brain Health

Even without symptoms, the brain benefits from:

Healthy lifestyle habits

Good sleep (7–8 hours)
Regular exercise
Brain activities (reading, puzzles, music)
Social connection
Stress reduction

Preventing decline early

Mediterranean-style diet
Staying mentally active
Managing cholesterol, diabetes, blood pressure
Staying hydrated
Avoiding smoking and excess alcohol

3. Learning Early Signs (Just Awareness)

These early signs may or may not appear:

Forgetting small details occasionally
Misplacing items
Mild stress or anxiety
Trouble focusing during tasks
Feeling mentally “slower” during busy days

Important: One or two signs does not mean dementia — it only means the person should watch their brain health.

4. How Families Can Help in Stage 1

Encourage healthy habits gently
Keep conversations positive
Talk openly about wellbeing
Help create simple routines
Support regular medical checkups
Avoid pressure — this stage is about prevention, not fear

5. Daily Brain-Health Actions

30 minutes walking
10–15 minutes reading
10 minutes music therapy
1–2 brain puzzles
Eat balanced meals
Drink 6–8 cups of water
Go outside daily (sunlight = Vitamin D = brain fuel)

6. Medical Education for Stage 1

Get a baseline memory assessment
Annual GP checkups
Review medications (some affect memory)
Ask about heart health, diabetes, blood pressure
Vision + hearing tests

(Poor vision or hearing can mimic memory loss.)

7. Emotional Support Education

Stress damages memory — calm life protects it
Music therapy lowers anxiety
Nature time improves mood
Social connection prevents decline
Early support = better long-term outcomesy, not a destination. We work with our clients to create personalized plans that empower them to make sustainable lifestyle changes. Our approach is rooted in holistic health, addressing not just the physical body, but also mental and emotional well-being. Our goal is to help our clients live their best lives, with energy, vitality, and joy.

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STAGE 1 DEMENTIA — MEMORY SUPPORT

(No Impairment / Very Early Changes)

Stage 1 is the perfect time to strengthen the brain, build healthy routines, and create memory habits that protect long-term thinking skills.

This stage is all about prevention, organisation, and gentle support.

1. Daily Memory Habits

Small daily actions protect memory:

Use a daily planner

Write:

Appointments
Tasks
Medication times
Important reminders

Keep ONE place for important items

A small “memory station” for:

Keys
Glasses
Phone
Wallet

Use reminders

Phone alarms
Sticky notes
Calendar notifications

Keep routines the same each day

Consistency = brain stability.

2. Memory Tools for Stage 1

Perfect for home or your website resources:

Memory Notebook

A simple book for:

Daily events
Names
Things to remember
Feelings or mood

Large Wall Calendar

Helps track days, appointments, and routines.

Visual Checklists

Great for morning and evening routines.

Digital Tools

Google Keep
Apple Reminders
Alexa/Google Home voice reminders

Photo Memory Book

A small album with:

Family photos
Names
Places
Happy memories

This supports emotional memory.

3. Memory-Boosting Activities

Daily cognitive stimulation improves brain health:

Puzzles

Word search
Crosswords
Sudoku (easy level)

Reading

Just 10 minutes a day helps memory pathways stay strong.

Music Therapy

Listening to familiar songs boosts:

Recall
Mood
Focus
Calmness

Social Interaction

Talking to someone daily supports:

Cognitive health
Speech
Emotional wellbeing

Learning Something New

Even small new skills strengthen memory.

4. Lifestyle Habits That Protect Memory

Sleep

7–8 hours nightly
(

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STAGE 1 DEMENTIA — EMOTIONAL SUPPORT

(No Impairment / Very Early Changes)

In Stage 1, the person may feel worried, confused, embarrassed or fearful about small memory lapses.
This stage is about comfort, reassurance, confidence, and calm routine.

Your emotional support can make a huge difference .

1. Reassurance & Gentle Communication

People in Stage 1 need kindness, not pressure.

Say calming, supportive phrases:

“You’re doing really well.”
“It’s okay to forget sometimes.”
“I’m here for you.”
“We’ll take things step by step.”

Use soft tones

Speak slowly, calmly and with warmth.

Avoid:

Criticising forgetfulness
Pointing out mistakes harshly
Rushing the person
Overloading them with information

2. Building Confidence

Early changes can make a person feel insecure.

Encourage small successes:

Making the bed
Preparing a simple snack
Going for a walk
Completing a puzzle

Praise gently: “That was great, thank you.”

Support independence

Don’t take over tasks unless needed — guide gently.

3. Reducing Stress & Anxiety

Stress makes memory worse.
Calm helps memory stay strong.

Daily calming habits:

5 minutes slow breathing
Soft music
Sitting in natural light
Gentle stretching
A warm cup of tea in a peaceful place

Create a calm home environment:

Soft lighting
Low noise
Simple routines
Clean and organised spaces

4. Emotional Expression

Allow the person to talk about their feelings without shame.

Helpful approaches:

Listen without interrupting
Validate feelings (“I understand why you feel that way”)
Avoid arguing
Offer reassurance, not solutions

Journaling

A simple notebook to express feelings daily.

5. Social Support & Connection

Isolation increases memory decline.

Support connections:

Talk to a friend
Visit a loved one
Join a small group activity
Walk outside with someone

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STAGE 1 DEMENTIA — EMOTIONAL SUPPORT

(No Impairment / Very Early Changes)

In Stage 1, the person may feel worried, confused, embarrassed or fearful about small memory lapses.
This stage is about comfort, reassurance, confidence, and calm routine.

Your emotional support can make a huge difference .

1. Reassurance & Gentle Communication

People in Stage 1 need kindness, not pressure.

Say calming, supportive phrases:

“You’re doing really well.”
“It’s okay to forget sometimes.”
“I’m here for you.”
“We’ll take things step by step.”

Use soft tones

Speak slowly, calmly and with warmth.

Avoid:

Criticising forgetfulness
Pointing out mistakes harshly
Rushing the person
Overloading them with information

2. Building Confidence

Early changes can make a person feel insecure.

Encourage small successes:

Making the bed
Preparing a simple snack
Going for a walk
Completing a puzzle

Praise gently: “That was great, thank you.”

Support independence

Don’t take over tasks unless needed — guide gently.

3. Reducing Stress & Anxiety

Stress makes memory worse.
Calm helps memory stay strong.

Daily calming habits:

5 minutes slow breathing
Soft music
Sitting in natural light
Gentle stretching
A warm cup of tea in a peaceful place

Create a calm home environment:

Soft lighting
Low noise
Simple routines
Clean and organised spaces

4. Emotional Expression

Allow the person to talk about their feelings without shame.

Helpful approaches:

Listen without interrupting
Validate feelings (“I understand why you feel that way”)
Avoid arguing
Offer reassurance, not solutions

Journaling

A simple notebook to express feelings daily.

5. Social Support & Connection

Isolation increases memory decline.

Support connections:

Talk to a friend
Visit a loved one
Join a small group activity
Walk outside with someone

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STAGE 1 DEMENTIA — HOME SAFETY

(No Impairment / Very Early Changes)

Stage 1 usually has no major safety risks, but small changes can make the home easier, calmer, and more memory-friendly.
This stage is all about prevention, organisation, and building supportive habits early.

1. Light & Visibility

Good lighting helps focus, reduces confusion and prevents accidents.

Improve lighting in:

Hallways
Bedroom
Bathroom
Kitchen

Use:

Soft warm lamps
Nightlights
Easy-to-read clocks

2. Clear Walking Paths

Avoid clutter that can overwhelm the brain or create hazards.

Keep areas tidy:

No shoes in hallways
No bags on the floor
Keep cables hidden
Remove small rugs that can slip

Make frequently used paths clear:

Bedroom → Bathroom
Living room → Kitchen

3. Organised, Calm Spaces

Organisation helps memory stay sharp.

Label drawers or shelves

Simple labels like:

“Cups”
“Plates”
“Clothes”

Keep items in predictable places

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STAGE 1 DEMENTIA — DAILY ROUTINE

(No Impairment / Very Early Changes)

Stage 1 needs a routine that supports brain health, calmness, memory, and wellbeing — without pressure.
This routine keeps life balanced, clear, and comforting.

MORNING ROUTINE (Start the day calm)

1. Wake Up Slowly

Open curtains for natural light
2–3 minutes deep breathing
Drink a glass of water

2. Light Movement

Gentle stretching (5 minutes)
Short walk in the house or garden

3. Healthy Breakfast

Examples:

Oats with fruits
Wholemeal toast with eggs
Yogurt + berries

4. Memory Check-In

Use ONE simple tool:

Planner
Calendar
Phone reminder
Sticky note board

Review:

Today’s date
Appointments
Medication
Simple tasks

5. Morning Brain Activity

10–15 minutes:

Reading
Word puzzles
Gentle music therapy

MIDDAY ROUTINE (Keep the brain active)

1. Light Exercise

20–30 minute walk
or
Chair exercises
or
Gardening

2. Hydration Reminder

1–2 cups water or herbal tea.

3. Social Interaction

Short phone call
Coffee with a friend
Chat with family
Social connection = stronger memory.

4. Simple Lunch

Examples:

Soup + wholemeal bread
Tuna/chicken salad
Vegetables + rice

5. Calm Break

Soft music
Quiet time
A short rest

AFTERNOON ROUTINE (Balance & stimulation)

1. Brain Stimulation

Light puzzles
Memory games
Photo album conversations

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Stage 1 Dementia — Exercise Guide

Goal: Keep the brain active, keep the body mobile, maintain confidence, and reduce anxiety.

Daily Exercise Plan (Stage 1)

Short, easy, repeatable.
Total time: 20–30 minutes.

1. Morning Warm-Up (5 minutes)

Gentle movements to wake up the body.

Neck & Shoulders

Slow head turns left/right – 10x
Shoulder rolls backwards – 10x
Shoulder rolls forwards – 10x

Arm & Wrist Loosening

Arm circles – 10 each side
Wrist circles – 10 each hand

Benefits: Improves circulation, reduces stiffness, decreases anxiety.

2. Strength & Balance (10 minutes)

Very important in Stage 1 to prevent future falls.

Sit-to-Stand (chair)

Sit, then stand up slowly
Repeat 8–12 times
(Use hands if needed)

Heel Raises

Hold a counter, lift heels up, lower slowly – 15x

One-Leg Stand

Hold a chair
Lift one foot for 5 seconds
Do 3x each leg

Wall Push-Ups

Stand arms-length from wall
Push chest toward wall – 10–15x

Benefits: Builds confidence, leg strength, balance, and independence.

3. Light Cardio (5–10 minutes)

Pick one each day:

Walking (indoors or outdoors)

5–10 minutes at relaxed pace

Marching on the Spot

2 minutes marching
1 minute rest
2 minutes marching again

Dancing to Favourite Music

Gentle movement
1–2 songs

Benefits: Boosts mood, heart health, and memory pathways.

4. Cool Down + Breathing (3 minutes)

Gentle Stretch

Reach arms overhead
Stretch side to side
Slow calf stretch (Against a wall)

Deep Breathing

In through nose 4 seconds
Out through mouth 6 seconds
Repeat 5 times

Benefits: Reduces stress, resets the mind, calms agitation.

Weekly Movement Goals

Total walking: 60–90 minutes per week
Strength training: 2–3 times weekly
Stretching: Daily
Balance practice: 4–5 times weekly

Optional Add-Ons for Stage 1

Yoga for Seniors

Chair or gentle floor yoga

Tai Chi (Very helpful for cognition)

Slow, controlled movements improve calmness and stability.

Light household activity

Folding laundry
Light sweeping
Gardening
Organising shelves

Helps keep the brain and body active.

Safety Tips for Stage 1

Move slowly
Stop if dizzy or breathless
Wear supportive shoes
Use stable furniture for balance
Best after eating (not on empty stomach)
Keep water nearby

Would you like…

I can make the following for you, sweetheart:

A printable PDF

A one-page exercise chart

A YouTube follow-along playlist (one click)

Stage 2, 3, or 4 matching exercise guides

Just tell me “PDF please” or “One click

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a) Marching on the Spot

Lift knees gently
Swing arms
Duration: 30–60 seconds

Improves circulation and balance.

b) Side Steps

Step right → center
Step left → center
Reps: 10 each side

Good for hip and leg strength.

c) Heel Raises

Hold a chair for support if needed
Lift heels up
Lower slowly
Reps: 10–12

Strengthens calves and supports balance.

3. Seated Exercises (For Lower Energy Days)

a) Seated Marching

Lift knees while sitting
Duration: 30–45 seconds

b) Arm Raises

Lift arms up
Lower gently
Reps: 8–10

c) Ankle Circles

Rotate ankles slowly
Reps: 5 each direction

4. Walking Exercises

a) Indoor Walk

Walk around the home
2–5 minutes
Steady, relaxed pace

b) Outdoor Walk

Garden or quiet street
5–10 minutes
Fresh air boosts attention & mood

c) Nature Walk

Short walk in a park
Ideal for reducing stress and anxiety

5. Music-Based Movement

Music improves participation and enjoyment at Stage 2.

a) Simple Dance Movements

Sway side-to-side
Step to the rhythm

b) Clapping or Hand Movements

Clap slowly
Move hands with the beat

c) Marching to Music

Standing or seated.

6. Gentle Stretching & Relaxation

a) Deep Breathing

Breathe in 3 seconds
Out for 4 seconds
Repeat 5 times.

b) Side Body Stretch

Reach left arm up
Slightly lean right
Repeat other side

c) Hamstring Stretch (Seated)

Extend one leg
Reach forward gently
Hold 5 seconds.

These support flexibility and calmness.

Exercises to Avoid at Stage 2

Fast, risky movements
Heavy weights
High-impact exercise
Running or jogging
Bending quickly
Long unsupervised walks

Keep it safe, slow, and supervised.

Suggested Daily Routine

Morning:

Warm-up + standing exercises (5 minutes)

Afternoon:

Outdoor walk + simple dance movement

Evening:

Seated stretching + deep breathing

This supports mobility, appetite, mood, and sleep.