Steady and Strong programme

This is a three-month programme designed to help you build strength, improve your balance and mobility, and feel more confident in what your body can do. The sessions are carefully structured so that you can gradually build on what you learn, always working at a pace that feels right for you.

And there’s no need for the journey to end after three months. Keeping active and exercising regularly can help you maintain the changes you’ve made, support your independence and give you the opportunity to keep getting stronger and steadier. It’s also a lovely way to meet new people, stay socially connected and enjoy being part of a friendly, supportive group.

Over the 12 weeks, you’ll have the time and support to build on what you learn, gradually improving your strength, balance, mobility and confidence. As you progress, we’ll introduce new exercises, including floor-based movements and practising safe ways to get down to and back up from the floor. We’ll use ankle weights to help strengthen the legs and resistance bands to work the upper body.

Everything can be adapted to suit your current ability, with exercises becoming more challenging as you get stronger and more comfortable with the movements. You’ll always be encouraged to work at your own pace, with professional guidance and support throughout.

This isn’t about competing or pushing yourself beyond your limits. It’s about discovering what your body can do, building your physical confidence and enjoying the feeling of becoming stronger, steadier and more mobile.

To help you get the most from the programme, you’ll also be encouraged to practise at home once or twice a week. A little regular practice can make a real difference and help the exercises become part of your everyday routine.

What to expect
Before we begin, I’ll ask you to complete a questionnaire to help me understand more about your physical health, previous experience with exercise, any medication you’re taking, and most importantly, what you’d like to achieve from the programme.

DOWNLOAD QUESTIONNAIRE

We’ll also look at your current strength, balance and flexibility through a series of simple tests. These are not medical assessments, but they give us a useful starting point and help us understand where you are at the beginning of the 12 weeks. Together, we can then set some personal goals for you to work towards.

At the end of the programme, we’ll repeat the same tests and measurements. This gives you a chance to see how far you’ve come and compare your results with where you started.

You’ll also receive a booklet at the beginning of the programme with the exercises we’ll be working on. It’s there to support you between classes, so you can revisit what we’ve done and practise at home when you have the time.

Strength
We’ll work on the strength needed for everyday movements, from getting up from a chair and climbing stairs to carrying things and moving around with greater ease.

Balance
A variety of balance exercises, stepping patterns and changes of direction will help you develop stability, control and confidence as you move.

Mobility
We’ll work on flexibility and range of movement, helping you maintain and improve the mobility needed for comfortable, everyday movement.

Functional movement
The exercises have a practical focus, using movements such as stepping, reaching, turning and walking that you use as part of everyday life.

Floor work
Floor-based exercises are an important part of this more advanced programme. You’ll learn and practise safe ways to get down to the floor and return to standing, while also working on strength, mobility, coordination and confidence.

Stretching and relaxation
We’ll finish each session with some gentle stretching and a Tai Chi-inspired cool-down, helping to release tension and leave you feeling relaxed, refreshed and good in your body.

Steady and Strong is about more than the hour we spend together each week. We’ll look at simple ways to build more movement into your week, with the aim of being active at least twice a week. Walking is a great way to build stamina and endurance too, and it’s something that can easily become part of your everyday routine.

The programme is about giving yourself the time, space and encouragement to work on what your body can do, while gradually building strength, mobility, balance and confidence along the way.

  • Making a commitment to 12 weeks gives you the chance to work consistently on your movement and physical abilities, rather than simply attending an occasional class.

    Regular exercise may help you to:

    • build and maintain strength

    • improve balance and stability

    • develop mobility and flexibility

    • feel more confident in your movement

    • improve your ability to perform everyday movements

    • practise getting down to and up from the floor safely

    • challenge yourself in a supportive environment

    • maintain your independence and stay active

    Most importantly, you will have time to practise, develop and progress.

  • This programme is designed for people who are already relatively mobile and feel ready for a greater level of physical challenge.

    You should be able to get down to the floor and return to standing safely, with an appropriate level of independence.

    You don't need to be super-fit or have perfect balance. The aim is to work from where you are now and gradually develop your strength, mobility, balance and confidence.

    If you're unsure whether the programme is suitable for you, please get in touch and we can discuss your needs before you book.

  • Although Steady and Strong is designed to challenge you, safety is always at the heart of the programme.

    You will be guided through the exercises and shown how to perform movements safely and effectively. Exercises can be adapted where appropriate, allowing you to work at a level that is right for you while still being encouraged to progress.

    My aim is to create a supportive environment where you can challenge yourself without feeling pressured to compete with anyone else.

    Everyone starts from a different place. What matters is your own progress.

  • Steady and Strong is about more than simply exercising for an hour a week. It is about giving yourself the time and opportunity to work on your physical abilities and build confidence in what your body can do.

    With regular practice and professional guidance, you can work towards becoming stronger, more mobile and more confident in your movement.

Classes:
Fridays 10 am - 11 am
Nursling & Rownham’s Village Hall, Nursling Street, Nursling, Southampton, SO16 0XH

To book:
Email: gabriel.galvez.prado@gmail.com
Call: 07440 419575

Cost:
£10 a week

If cost is a concern, please do talk to me. Concessions may be available, and I really don’t want finances to be a reason for anyone to miss out. I’m always happy to have a chat and see how I can help.

If you have any questions about the programme or would like to check whether it is suitable for you, please get in touch.

I trained in Otago Exercise Programme Leader with Later Life Training through Hampshire County Council’s Steady and Strong programme.

Not quite ready for a group class?
If you like the idea of becoming stronger, steadier and more confident, but don’t yet feel ready to join a group class, my one-to-one sessions may be a good option for you.

ONE-TO-ONE & CLASSES

  • "I joined Gabriel’s class several months before my knee replacement surgery, hoping to strengthen my knee and improve my stamina. Gabriel was incredibly understanding and mindful of my limitations. He even sent exercises and really useful information about my surgery to me at home, which was so thoughtful. Once I’d had my surgery and was given the all-clear by my surgeon, I was thrilled to return to class and build on the progress I’d already made. With Gabriel’s care and encouragement, it wasn’t long before I was back to doing everything at 100%. Gabriel’s unique manner and wonderful sense of fun make the classes both beneficial and special. I also have to mention the lovely, like-minded people in the Monday class. I was welcomed from the start and quickly felt part of the group. When I first joined, there were only about six of us. I found the class exactly what I needed: targeted, fun, joyful, with great music, gentle, useful and constructive, but never judgemental. Word soon spread and there are now often 15 or more people, all incredibly supportive of one another. Gabriel gives everyone individual attention, which has allowed me to work on my coordination difficulties without ever feeling self-conscious. He always has a kind and encouraging word, and my balance has definitely improved. Thank you so much, Gabriel!"

    Lizanne

  • "Just knowing that I’m doing these classes has given me the confidence to keep going with walks and everyday tasks, which certainly helps as we get older. Getting old can be frustrating at times! I really enjoy the classes and love the way Gabriel makes you feel that whatever your individual abilities, you’re doing just fine, while gently encouraging you to push yourself a little further if you want to. Thank you, Gabriel!"

    Patricia

  • "Gabriel is a great teacher. He always makes sure we only do what we’re capable of. The exercises are geared towards us and the dancing at the end is really good fun! I always feel better after one of his classes, many thanks Gabriel."

    Sue

  • "I am one of the founder members of the class. I have enjoyed every single week and have never wanted to miss a class if I can help it. Because we all enjoy how Gabriel teaches and the way he makes us feel so welcome, it means we all benefit from this weekly form of exercise. I know that I am now much better at stairs and getting in and out of low chairs. I have definitely noticed an improvement over time. Thank you Gabriel!"

    Janet

  • "Gabriel has cracked the challenge of setting exercises to our music. Lovely welcoming group."

    Tony

  • "I had just moved to North Baddesley when I joined the class - not knowing a soul. All I can say is that I am so glad I did! I've been able to get to know you lovely, friendly people, truly enjoy every minute and get a lot fitter into the bargain. Gabriel is a kind, compassionate teacher and deserves to do well!! Thanks to all."

    Maureen

  • "A highly competent class leader in terms of technical, aesthetic and social skills. He takes a personal interest in individuals, while encouraging mutual support."

    Peter