Balance and strength programs for adults 60 and over
Printable, print-ready guides based on Baduanjin (The Eight Brocades) and Tai Chi walking — the two routines most often recommended for older adults who want to keep their legs strong and their footing steady.
Everything is a PDF. You print it at home, or take it to a copy shop. No app, no subscription, no account.
A one-page A4 poster of all eight movements with the breathing cue for each, plus a companion sheet on how to set up a safe practice space and when to stop. 2 pages, A4 (210 × 297 mm). Prints at A4 for a desk sheet, or scale to A3 (141%) at a copy shop.
$7
Buy the wall chart — $7A 20-page progressive plan that builds from four movements to all eight over twelve weeks, at 15–30 minutes a day. Every movement has a chair-supported version. Includes a twelve-week tick chart, three simple self-tests you can repeat at home, and a page on what to do on a bad day.
$39
Twelve ready-to-teach 45-minute class plans, teaching points for every movement (three cues to say out loud, three things that go wrong in a real room, and the correction that works), three class rosters, an eight-page handout you may photocopy for your own class, a certificate for the instructor of record, and clear licence terms.
$99
Stepping, weight shift, and safe turning — four weeks of short daily practice for steadier walking.
$19
Want to be told the day a guide goes live? Write to the address below and you will get one short email — nothing else.
Payment is handled by Creem, our merchant of record. As soon as payment clears, a download link is sent to your email — no account to create, nothing to install. The files are PDFs you keep forever and print as many times as you like for your own use (instructors: for your own class, under the licence terms).
Adults in their sixties, seventies and eighties who want gentle, structured movement; the family members who set it up for them; and the instructors, activity coordinators and care staff who run groups.
Write to baojinye0120@gmail.com — a real person reads it, usually within one working day.