FREE 7-Day Balance & Sleep Checklist
A gentle week of balance practice by day — and a calm wind-down routine each night. Large print. Print it at home.
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What’s inside
- 7 days of gentle balance practice (5–10 minutes)
- The 5-step wind-down routine from our 3 A.M. video
- A one-week tracker to tick off each day
Steady Steps After 60 — Stronger steps, steadier days.
7-Day Balance & Sleep Checklist
A gentle one-week plan: a few minutes of balance practice by day, and the same calm wind-down routine each night. All you need is a sturdy chair, a countertop, and comfortable shoes.
Before you begin — stay safe
Always practice balance near a counter or sturdy chair you can hold. Wear firm, flat shoes. Stop and sit down if you feel dizzy, unwell, or in pain. This checklist is general wellness information, not medical advice. If you have fallen recently, feel unsteady often, or have a health condition, talk with your doctor or a physical therapist before starting — and bring this page with you.
Your evenings — every night, Days 1–7: The Wind-Down Routine
Start about an hour before bed, in the same order each night:
- 1. Dim the lights around the house
- 2. Screens off, or across the room
- 3. Something warm and unhurried — a warm shower, herbal tea, a few pages of a book
- 4. Bedroom cool, dark, and quiet — and a night light on the path to the bathroom
- 5. Same order, every night: pajamas, teeth, book, lights out
Your days — one small balance focus each day (5–10 minutes)
Day 1 — Steady standing
Stand behind a sturdy chair, feet hip-width apart, hands resting on the chair back. Stand tall for 30 seconds, relax, repeat 5 times. Notice how steady you can be.
Day 2 — Heel-to-toe line
Holding the counter, place one foot directly in front of the other, heel touching toes, like standing on a balance beam. Hold 10 seconds each side. Repeat 4 times.
Day 3 — Sit to stand
From a sturdy chair, stand up slowly using your hands as little as you can, then sit back down with control. Repeat 5–8 times. Rest between each one.
Day 4 — Side steps
Holding the counter, take 8–10 slow steps sideways in each direction, feet staying apart — never crossing. Smooth and steady wins.
Day 5 — Heel and toe lifts
Holding the chair: rise up on your toes for 3 seconds, lower slowly. Then rock gently back toward your heels, toes lifting slightly, holding the chair firmly. Repeat 6 times each.
Day 6 — The morning walk
A comfortable 10-minute walk in daylight, ideally in the morning. Morning light also helps anchor your body clock for tonight’s sleep. Walk tall, arms swinging gently.
Day 7 — Your steady circuit + review
Repeat your favourite two practices from the week. Then look back: Which evening step helped most? Which balance day felt steadiest? Circle them — that’s your routine going forward.
Track your week
Morning note: How did I sleep? How steady do I feel, 1–5?
A word of care
Falling asleep faster and standing steadier are built the same way: small steps, repeated daily. If poor sleep continues most nights for three weeks or more, or if you snore loudly, wake gasping, or feel very sleepy in the daytime, please talk with your doctor — some causes of poor sleep are treatable, and you deserve a real answer.
This checklist is general wellness information for education only. It is not medical advice and does not replace your own doctor. Find us at @SteadyStepsAfter60 on YouTube, Instagram, and Facebook.