Lets Talk About Safety

Movement is medicine, and is the most powerful method of prevention for many diseases that can’t be cured.

There is, of course, some inherent risk of injury with all exercise activities.

Clock Yourself was designed to suit people of all ages and stages of the lifespan. It was designed with advice from people with stroke, brain injury, Parkinson’s disease as well as fit and healthy athletes.

The app is deliberatly broad with settings that can be modified to appropriately challenge most people.

Ultimately you are responsible for your health and safety.

The information below may help you to make a more informed decision about whether the Clock Yourself app is suitable for you.


If your body is not accustomed to exercise, it is always best to discuss a new exercise routine with your doctor before you start. This is particularly important for people with existing cardiac, respiratory, neurological or endocrine conditions.


Clock Yourself was designed for rehabilitation of fallers and to prehabilitate people so that they do not experience falls. Nonetheless, the app is not able to assess an individual to determine their safety performing the exercise.

Anyone who fears falling is at a greater risk of falling. If you fear falling, the best step to take next is to download the app on to your smartphone device and book an appointment with a physiotherapist (physical therapist) who can assess your balance and co-ordination and give you advice about the suitability of this app for you.

Keep in mind you can show your physiotherapist the following features;

  • adjustable speed (as slow as 10 steps per minute)
  • a half clock face shape can be selected. This allows you to hold on to a bench while you practice the activity, or to have your hands ‘floating’ above the bench just in case you need to grab on for support
  • the VIDEO FOR HEALTH PROFESSIONALS and the MIND MAP which you can find in the menu of the app.


Impact exercise and deep squats can potentially strain your pelvic floor, and this in turn may worsen incontinence or pelvic organ prolapse.

The majority of Clock Yourself activities are low impact and considered “pelvic floor safe”, however, the CARDIO level of the app involves jumping. Jumping is a high impact exercise which is not suitable for everyone.

Squats feature in the CARDIO level of the app and are optional in the SILVER and PLATINUM levels. The animation video instructions are just a guide. One size doesn’t fit all. If you feel discomfort in the pelvic area when you perform deep squats, just modify them to a depth that you’re comfortable with.

If you are postnatal, post menopausal or have any symptoms of incontinence or prolapse, we suggest you practice the Bronze, Silver, Gold & Platinum exercises but avoid the jumping in the CARDIO level activities until you’ve had individualised advice from a women’s health physiotherapist.

A pelvic floor assessment with a women’s health physiotherapist can determine the vulnerability of your pelvic floor and can guide your decisions about impact exercise.

You can learn more about Pelvic Floor Safety considerations from the Pelvic Floor First app .


Your balance and co-ordination in pregnancy is a little impaired and your joints are a little more vulnerable to sprain and strain. It is best to not attempt new exercises that involve rapid direction change or that challenge your co-ordination or balance at this stage of your life so hold off for now.
Clock Yourself is an activity you can use for low impact cardio in your home during your postnatal recovery.
Also see Pelvic Floor Safety above.


Everyone’s brain is different. We can have major deficits in some areas without any impairment in others. We believe people with cognitive impairment should not be underestimated and many can and do use the Clock Yourself app.

However, it is important to have a Physiotherapist (Physical Therapist) or Occupational Therapist assess your suitability first, and practice safe set up of the exercise with you.

We know that people with cognitive impairment can often visualise and reliably draw a clockface, so if you have cognitive impairment or early dementia and you can draw a clock face correctly you may be able to manage the Bronze level of the app.

Drawing the numbers on the floor can sometimes help to initially consolidate the concept.

Higher levels of the app might prove too challenging, because those activities require abstract reasoning and place greater demand on your working memory. Again, don’t rule it out, just proceed with caution and get some help from a physiotherapist or occupational therapist who can try to work through it with you.

Clinicians who assist people with cognitive impairment to use Clock Yourself should keep in mind that if the client is unable to draw a clock face accurately then their mental model of a clock face is also likely to be inaccurate.

Once you get started with the exercise, if you find the person cannot perform Bronze level exercises correctly even at the slowest pace and numbers on the floor, or if they appear distressed, the app is not appropriate for them.