Resources
Weekly Checklist
Loved One Care
- First Last
- February 12, 2026
This Guardian Care Checklist was created to create a list of things to be performed each week for your aging loved one. This checklist allows a guardian or temporary caregiver, the ability to track activities and tasks that need to be performed to generate the best possible care for their loved ones.
Testing within each category allows individuals to see improvement and progress being made from week to week. Testing also helps to assess what to focus on during exercises and workouts. If you test well, this doesn’t mean you get to skip the exercises; it is important to remain consistent with exercises in order to maintain balance and strength. Challenge yourself with the hardest levels of home exercises while remaining safe throughout.
As always, consult your doctor before beginning exercise programs.
Access to this checklist is granted via membership to Guardians at Home.
Checklist:
Balance and Movement
Weekly Testing
- Timed Up and Go Test
SCORE: ___________
Norms: <10 sec = normal
>13.5 sec = high fall risk
- Functional Reach Test
SCORE: ___________
Norms: >10 inches = normal
6-10 inches = moderate fall risk
<6 inches = high fall risk
Weekly Tasks
- _ _ _ _ 4-5x/week Perform Balance Exercises via Videos (Level of balance exercise, based on testing score and ability)
- _ _ _ _ 3-5x/week Yoga Flow Video
- _ _ _ _ 3x/week Functional Reach Exercise Video
Exercise/Endurance
Weekly Testing
- 5x Sit to Stand Test (If too easy, perform 30 Second Sit to Stand Test)
SCORE: ___________
Norms: <11 sec = normal
>11 sec = fall risk
>14 sec = recurrent fall risk
- 6-Minute Walk Test
SCORE: ___________
Norms: >460 yards = normal (for ages 60+ w/ no other conditions)
<460 yards = worse than average distance
- 30 Second Sit to Stand Test
SCORE: __________
Norms: >12 sit to stands = normal for women
>13 sit to stands = normal for men
Weekly Tasks
- _ _ _ _ 3-5x/week Sit to Stand Exercise Video
- _ _ _ _ _ _ 7x/week Walk for Exercise Inside OR Outside
- optional: Lunge Exercise Video
Sleep
Weekly Testing
- Pittsburgh Sleep Quality Index (PSQI):
https://www.goodmedicine.org.uk/files/assessment,%20pittsburgh%20psqi.pdf
SCORE: __________
Norms: <5 = normal
>4 = poor sleep quality
- Daily Sleep Log
HOURS/night: ___. ___. ___. ___. ___. ___. ___.
Weekly Tasks
- _ _ _ _ _ _ 7x/week Guided Meditation
- _ _ _ _ _ _ 7x/week Restful Time w/out Screens Prior to Bed
Nutrition
Weekly Testing
- Basal Metabolic Rate (BMR) Calculation: https://www.garnethealth.org/news/basal-metabolic-rate-calculator
BMR: __________ (calories burned on a regular day)
Daily Task
- Nutrition/Macro Log: (use ChatGPT or MyFitnessPal)
Calories: ________ (overall intake)
Protein: _________g (10-35%, 0.8g per kg of bodyweight)
Carbs: __________g (45-65% of calories)
Fats: ___________g (20-35% of calories)
Cognition
Weekly Testing
- Boston Cognitive Assessment (BoCA)
https://bellcurveandme.com/#boston-cognitive-assessment-(boca)
SCORE: __________
Norms: >25 = normal
<26 = below average cognitive test results
Weekly Tasks
- _ _ _ _ _ _ 3x/day; 7x/week Cognitive Games
- _ _ _ _ _ _ 7x/week Crossword Puzzle
- _ _ _ _ _ _ 7x/week Word Search Puzzle
- _ _ _ _ _ _ 7x/week Memory Games
- _ _ _ _ _ _ 7x/week; 10 min/day; New Language Learning Challenge (Rosetta Stone/Duo Lingo)
Recommended Game Apps or Learning Apps
- Elevate
- Spark
- Duo Lingo (language)
- kuruku
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