Re-test and decide
One brisk walk early in the week, then a rest day, then all five tests on the same chair and hallway as week 0. Record them. Then decide what the next twelve weeks look like.
This week
- Strength A early in the week; skip B if it lands the day before testing.
- Balance level 4 daily.
- Week-12 tests: all five, rested, then record them on your progress page.
- Read your before-and-after. Choose: repeat at stage 3 with heavier loads, or move to a maintenance week (two strength, three walks, daily balance).
Tip: The program ends; the habit should not. Two strength sessions, 150 minutes of walking and five minutes of balance a day is the maintenance dose.
5 walks of 30–36 minutes — about 150–180 minutes this week. One brisk-block walk early in the week; then rest a day before the re-test.
Re-test week: all five tests, rested, same chair and hallway as week 0.
Moderate = talking, not singing.
Two sessions: 3 sets of 6–10. Effort 7–8 out of 10 — two or three reps left.
Harder variants and heavier loads; slow the lowering phase to three seconds on sit-to-stand and hinge. Never sacrifice form for a level.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Head turns while holding, eyes closed for tandem and single-leg stands only with a counter in reach, or stand on a folded towel or cushion.
Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn. Three longer sessions this week.
Record your week-12 tests
Do the tests in the Movement Lab on this device and they appear here; or type them.