Strength and Balance at Home, With Just a Kitchen Chair
Eight seated moves, seven at the chair and five at the counter and wall, each with a large photo, the steps in big print, how many, and an easier and a harder version. Three levels so you start where you are, a 28-day plan, weekly logs that count moves and minutes, the CDC chair-stand and balance self-checks, a home safety walk-through and how to get up from the floor. Delivered instantly as a 31-page large-print fillable PDF with a free bonus online edition.
You are purchasing The 28-Day Chair Strength and Balance Plan — a downloadable digital publication (31-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 31-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Before you start
Safety rules, the WHO amounts for older adults in plain words, three questions to find your level, and the CDC chair-stand and 4-stage balance self-checks with a log for day 1 and every week.
The 20 moves
Eight seated moves, seven at the chair and five at the counter and wall, each with a large photo, steps in big print, how many, good form, and an easier and a harder version.
The 28 days
The plan on one page (learn, repeat, build, grow) and four weekly logs that count the days done, moves, minutes and walk minutes.
Home and family
The CDC room-by-room home safety walk-through with fixes counted, how family can help without taking over, getting up from the floor, and your next 28 days.
Three Steps, a Few Minutes a Day
Find your level
Answer three questions with someone beside you and do the two self-checks.
Three days a week
About 20 minutes of your level's moves, ticked off in the weekly log.
Check your numbers
Repeat the self-checks each week and see how they change.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 31 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults over 65 who want a simple routine they can do at home.
- People who find floor exercise or gym classes too hard right now.
- Families who want to help a parent stay strong and steady.
- It is not medical advice or physical therapy.
- If you have heart, joint or recent surgery concerns, or have fallen in the last year, ask your doctor first.
- It is not a high-intensity workout program.
Clinical Evidence & Scientific Grounding
The amounts come from the WHO 2020 guidelines on physical activity for older adults: balance and strength on three or more days a week and muscle strengthening on two or more. The balance panel reports the Cochrane review of exercise programs for older people living at home (Sherrington et al., 2019). The self-checks and the home walk-through follow the CDC STEADI materials, and the chair and counter moves draw on the Otago Exercise Programme.
This plan is an educational tool. It is not medical advice. Stop if you feel dizzy, short of breath or have pain.
Want a Free Printable Quick-Start?
Ten large-print moves with photos (five seated, five holding the chair), safety first, how much the WHO guidelines suggest and a seven-day tick sheet that counts the days.
The plan against the usual ways
| This plan | Chair yoga video | Exercise poster | Leaflet | |
|---|---|---|---|---|
| Large photos and steps in big print | Video only | Some | ||
| Three levels, easier and harder versions | Some | |||
| 28-day plan that gets a little harder | ||||
| Logs that add up moves and minutes | ||||
| Chair-stand and balance self-checks | Some | |||
| Home safety walk-through and family page | Some |
Frequently Asked Questions
Ready to Bring Structure to Your Health?
Instant digital download. Immediate access to your complete printable PDF collection. Fully formatted for A4 home printing or reading on a tablet.