If balance feels less certain than it used to, during turns, stairs, or late in the day, this book gives you a calm, safe, step-by-step plan to rebuild stability at home.

Strength and Balance Exercises is a practical training system for older adults and anyone concerned about fall risk, confidence, and independence. No complicated equipment. No risky “test yourself” drills. Just clear progression, supported options first, and the kind of strength that carries into real life.

Inside you’ll learn how to:

• Understand why balance changes over time, and what “fall risk” really means
• Train safely using stable support, smart progressions, and a clear “when to seek care” guide
• Reduce fear of falling and rebuild confidence through calm, repeatable practice
• Strengthen feet/ankles, hips, and core for steadier walking and better control
• Improve turning, stepping reactions, and coordination, without panic or chaos
• Build stair safety, transition strength, and a reliable get-up-from-the-floor plan
• Use a fatigue and recovery system so training helps instead of overwhelms
• Set up your home to reduce risk while keeping life normal and independent
• Follow a 30-day plan with decision rules for progress, hold, or regress

This book is written for real homes and real bodies. You’ll learn the “why,” then exactly what to do next, so your progress feels steady, not stressful.

Important: This is educational, not medical advice. If you have dizziness/fainting, chest pain, sudden weakness/numbness, new neurological symptoms, severe shortness of breath, unexplained falls, or severe pain, seek medical care.