Steady on Your Feet: practice your balance at your kitchen counter
A large-print 28-day plan for standing balance, leg strength and confidence at home. 23 illustrated moves, each with a support ladder, in 10 to 15 minutes a day. Made for women and men 60+, and easy to print for a parent.
Instant download · US Letter + A4 · large print · daily coaching emails included
Safety first: every move is done within reach of a counter or a sturdy chair. Talk with your doctor or a physical therapist before you start, especially after a recent fall.
What you get
42 printable large-print pages (your store copy has 43, with a free coaching-email bonus page): Start Here, 23 illustrated move cards, 4 weekly plans, workout cards, self-checks, checklists and a daily log.
How the plan works, your set-up and a 2-minute warm-up, the four-rung support ladder (two hands, one hand, fingertips, hover) and a safety page to read first.
Each card shows the finish position, the start and finish in words, 3 short cues, an easier and a harder option, how much to do and a safety tip.
Find Your Base, Shift & Step, Move & Turn and Real-Life Balance, each with a one-page plan and printable workout cards.
The same short self-checks on Day 1, 14 and 28 with a score sheet, home safety and footwear checklists, getting up from the floor, a one-page poster and a certificate.
A look inside: the self-check score sheet, the Week 1 plan and the Week 1 workout cards.
How the 28 days work
Four weeks, each with one theme. Five short practice days, one walk-or-rest day and one rest day every week.
Three steady stances, slow weight shifts and your first leg-strength moves, about 10 minutes a day, with both hands on the counter if you like.
Step patterns and single-leg holds, then walking drills, safe turns, reaching and a step-up on the bottom stair with the rail. 12 to 15 minutes a day.
Thinking while you stand, carrying a light bag and stepping over a rolled towel. Then your Day 28 self-check, a progress summary and a keep-it-going plan.
Made for you if…
- You are 60 or older and want to feel steadier on your feet at home
- You want large-print pages you can read from where you stand
- You would rather hold on to a counter than get down on the floor
- You are buying for a parent and want something safe and simple to print
- You want honest coaching, with no promises about falls
Coaching emails come with it
After you order, you get a welcome email with your set-up jobs, then one short email from me for each day of the 28 days: the day’s focus, two or three coaching cues, a ladder reminder and a safety note. A last email on Day 30 covers how to keep it going.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness, and tai chi is one of the seven martial arts I’ve trained in. Balance is a skill, and like any skill it responds to short, regular practice. This plan gives you a safe way to do that practice at home, with as much support as you need today.
Steady on Your Feet: The 28-Day Balance Plan for 60+
$9.99- 42-page large-print plan (US Letter + A4)
- 23 illustrated move cards with a support ladder
- 4 weekly plans, Workouts A, B and C + 3 self-checks
- A welcome email + 28 daily coaching emails
Get the balance plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is this right for me if I’ve fallen before?
It may be, but talk with your doctor or a physical therapist first. After a fall, the right exercises depend on why it happened, and that needs a professional. If they are happy for you to practice standing balance at home, the plan starts with two hands on the counter and lets you stay there as long as you like. It is general fitness education, not treatment and not a medical screening.
Will this stop me from falling?
No plan can promise that, and this one doesn’t. Research links regular balance and strength practice with fewer falls in older adults, but results differ from person to person. What you get is a clear, safe way to practice.
What do I need?
A kitchen counter or a heavy chair with no wheels, flat closed shoes, a clear floor and a phone timer. Week 4 also uses a rolled towel and a light bag.
I’m buying this for my mom or dad. Is that OK?
Yes. Print the pages for them (the body text is 14-point large print), read the safety page together and have the coaching emails sent to the address that will actually be read. Ask them to check with their doctor first.
How is it different from your seated or tai chi plans?
The 28-Day Seated Core Workout is done from a chair, and the tai chi challenges are slow, flowing practice. This plan is standing balance and leg strength at the counter, with step patterns, turns and everyday tasks.
Is this a physical product?
No. It is a digital download. Print the pages at home in US Letter or A4, and reprint the workout cards and daily log whenever you need them.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other gentle-movement printables from the Coach Luke shop.
Chair, walking and men 50+ tai chi challenges, plus a Start Here guide that links them into one 12-week path. $14.99.
See what’s inside →28-Day Seated Core Workout16 illustrated chair moves for core strength, posture and balance, with no floor work. $9.99.
See what’s inside →28-Day Walking Tai Chi ChallengeSlow, mindful tai chi walking with supported options and balance check-ins. $9.99.
See what’s inside →28-Day Chair Yoga ChallengeGentle seated stretching and mobility for stiff days and rest days. $9.99.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com