Your 4-Week « Steady Stride » Action Plan
| Week | Focus | Action Items |
|---|---|---|
| 1 | Awareness & Environment | 1. Do a home safety walkthrough. 2. Buy proper indoor shoes. 3. Schedule vision/hearing check-ups. |
| 2 | Nutrition & Hydration | 1. Add protein to breakfast. 2. Place a water bottle in your main sitting area. 3. Consider a Vitamin D supplement (after discussing with doctor). |
| 3 | Movement Foundation | 1. Start daily 10-minute walk. 2. Practice single-leg stands (with support) while brushing teeth. 3. Do 10 chair rises after lunch. |
| 4 | Habit Stacking | 1. Combine activities: balance exercise during TV commercials. 2. Always hold handrail on stairs. 3. Review and adjust plan for month ahead. |
When to See a Doctor or Physical Therapist:
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If you’ve had a fall (even if not injured).
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If you feel dizzy, lightheaded, or the room spins when you stand up.
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If your legs feel weak or unsteady.
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A Physical Therapist can provide a personalized balance assessment and prescribe a targeted exercise program.
The Empowering Truth
Balance is a skill you can maintain and improve at any age. It requires consistent, small investments across multiple areas of your life. By addressing these five common mistakes, you’re not just preventing falls—you’re investing in confidence, independence, and the ability to fully engage with the life you love. Start with one change this week, and build from there. Your future steady self will thank you.
