{"product_id":"senior-steps-system-module-1-progressive-strength-balance-program","title":"Senior Steps System — Module 1: Progressive Strength \u0026 Balance Program","description":"\u003cp\u003eA step-by-step home plan to help you get stronger and steadier on your feet over 24 weeks. You do three short strength-and-balance sessions a week and walk on most other days. You move to the next level only when the current one feels controlled, so there is no rush.\u003c\/p\u003e\n\u003cp\u003eAll you need to start is a sturdy chair that doesn't roll, good shoes, and some open floor space. Later on, you can use light household weights like water bottles or cans, and a low step.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eA simple weekly schedule: strength and balance on Monday, Wednesday, and Friday, and walking on the other days\u003c\/li\u003e\n\u003cli\u003ePhase 1, Foundation (Weeks 1–8): learn the sit-to-stand and simple balance holds, with support, laid out two weeks at a time\u003c\/li\u003e\n\u003cli\u003ePhase 2, Build (Weeks 9–16): more repetitions, slower lowering, heel-to-toe stance, side leg lifts, and gentle upper-body work\u003c\/li\u003e\n\u003cli\u003ePhase 3, Strength \u0026amp; Function (Weeks 17–24): step-ups with hand support, single-leg balance, heel-to-toe walking, and carrying a light bag\u003c\/li\u003e\n\u003cli\u003eStep-by-step how-to for every exercise in the plan (3–5 numbered steps each, in larger text, with safety tips)\u003c\/li\u003e\n\u003cli\u003eA sample session outline (early sessions are shorter, building up to about 30–40 minutes including warm-up and cool-down)\u003c\/li\u003e\n\u003cli\u003ePrintable weekly strength and balance tracker pages, with a spot for your weekly step count\u003c\/li\u003e\n\u003cli\u003eTips for missed days and sessions that feel too hard, plus common questions\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWho it's for\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAdults 55 and older who want to make everyday movements, like getting up from a chair or walking with confidence, easier and safer. It works for beginners because it starts with arm support and builds up slowly.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWalking and Senior Steps\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWalk on your non-strength days and count your steps with your phone's step counter. Senior Steps, our free walking app, is coming soon to the App Store and Google Play.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF download, 15 pages (includes cover and 2 printable tracker pages).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e Educational content only. This is not medical advice. Talk to your doctor before starting any new exercise program, especially if you have a heart condition, high blood pressure, osteoporosis, a joint replacement, a recent fall or surgery, or take medicines that can make you dizzy. Always keep a sturdy support within reach. Stop if you feel sharp pain, dizziness, or chest symptoms.\u003c\/p\u003e","brand":"Vital Apps","offers":[{"title":"Default Title","offer_id":67896539643940,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0817\/4367\/5428\/files\/Senior-Steps-System-Module-1-Strength-Balance-cover-square.jpg?v=1792984255","url":"https:\/\/3dx5ef-a5.myshopify.com\/products\/senior-steps-system-module-1-progressive-strength-balance-program","provider":"Vital Apps","version":"1.0","type":"link"}