Gentle strength & balance · Guided by faith
Feel steady on your feet again — in 15 minutes a day.
Steady & Strong is a 28-day, chair-supported exercise plan for balance, strength, and confidence — written in large print, illustrated step by step, and built on clinically studied programs.
- 100+ large-print illustrated exercises
- Based on clinically studied balance programs
- One-time purchase — never a subscription
Evidence-based
Exercises drawn from clinically studied fall-prevention programs — no fads, no miracle claims.
Made for your eyes
Large print, high contrast, one exercise per page. Designed to be read, not squinted at.
Start from a chair
Every movement begins seated or supported. Meet your body where it is today.
Faith at the center
Caring for your body is stewardship. Every plan opens with scripture and encouragement.
adults over 65 has a fall each year — and most falls are preventable.
Balance and strength can be rebuilt at any age. The body responds when you ask it to.
of gentle, consistent practice a day is enough to feel the difference in four weeks.
Sources: U.S. CDC fall statistics · published research behind the Otago Exercise Programme, on which our plan is modeled
Look inside
One page. One exercise. Zero confusion.
Every exercise gets a full page: a clear illustration, numbered steps in plain words, and a way to make it easier or harder. Nothing to decode, nothing to squint at.
- 32 exercises — seated, sit-to-stand, and supported standing
- The 28-day plan — every day laid out, 10–15 minutes each
- Self-check pages — measure your steadiness on day 1 and day 28
- Printable progress calendar — put it on the fridge, check off each day
- Home safety checklist — the room-by-room fall-proofing walk-through
- Scripture & encouragement — each week opens with a word for the road
The 28 days
Four weeks, one gentle step at a time
Foundation
Seated movements only. Learn the exercises, wake the muscles. 10 minutes a day.
Building
Seated strength plus the sit-to-stand — the most useful movement in daily life.
Standing tall
Supported standing balance at the chair or counter. Steadier every day.
Steady & strong
Full routines, then re-test yourself and see how far you've come in 28 days.
“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.”
3 John 1:2
Questions, answered
Wondering if it's for you?
Do I need any equipment?
Just a sturdy chair without wheels, comfortable clothes, and a little floor space. Some later exercises can use light hand weights or a resistance band — both optional, with no-equipment versions shown.
I haven't exercised in years. Is this too much?
It's built exactly for you. Week 1 is entirely seated, every exercise has a "make it easier" option, and the rule on every page is the same: never push through pain.
Is this a digital book or a printed one?
Steady & Strong is a digital book (PDF) you can read on any tablet or computer — or print at home, in full or one page at a time. It's formatted for both, in large print either way.
Is this medical advice?
No. It's an educational exercise guide modeled on clinically studied programs. We ask everyone to check with their doctor before starting, and the book shows you exactly what to ask them.
What does "guided by faith" mean here?
Each week opens with scripture and a short word of encouragement, because we believe caring for your body is part of stewarding the life God gave you. The exercises themselves are for every body.
Is there a subscription?
Never. You buy the book once and it's yours — including the bonus calendar and checklists. No app, no monthly fee, no upsell treadmill.
Get it the day it's out
Join the early list and get the free 5-Minute Morning Balance Routine the day Steady & Strong releases.