Live Steady Occupational Therapy

Live Steady Occupational Therapy Older Adults Occupational Therapist. Falls Management and Balance Specialist
Qualified Postural Stability Instructor My name is Catherine Gough.

I am a qualified Occupational Therapist who is passionate about supporting individuals to maintain a happy, healthy and independent life for as long as possible. I have one simple mission and this is to enrich people's quality of life by helping people to keep doing activities that matter to them. I have been a qualified Occupational Therapist for over 8 years now and have completely fallen in love with the profession over the years. I am based in Sheffield.

04/09/2026

If you're here because you want to live independently, feel steady on your feet, and stay confident as you get older (or you're looking out for someone who does), you're in the right place!

I'm Catherine, an occupational therapist helping older adults live safely and confidently at home.

Follow along for practical tips on ageing well, staying steady, and making home a safer place to be.

Let me know if there's anything you'd love me to cover

31/08/2026

Strength training gets a lot of attention. Rightfully so because it helps keep older adults independent.

However balance training is often missed in the conversation. But it is balance training that will keep you safe and steady in later life and enable you to stay in your own home for as long as possible, a common goal for older adults.

Balance training could look like -
standing on one leg
heel to toe walking
walking on tip toes
walking backwards

And it's recommended you do balance training at least twice a week, on top of strength training.

(always seek advice from a health professional before starting a new exercise to ensure they are appropriate for you).

Follow for more advice on how to live safe, steady and independent in later life.

25/08/2026

3 science-backed habits that can help you to stay physically and mentally happy and healthy in later life.

Which one are you already doing? Let me know below! ⬇️

24/08/2026

3 seated exercises to build strength for everyday life

You don't need heavy weights to build strength — these three seated resistance band exercises are simple, safe to do at home, and target the areas that matter most for staying independent.

1️⃣ Seated shoulder press
Benefit: Strengthens your shoulders and arms, and supports safer reaching overhead — into cupboards, wardrobes, and high shelves — without overstretching.
How to: Sit tall with feet flat on the floor, band held at shoulder height with palms facing forward. Press both hands straight up overhead, then slowly lower back to shoulder height with control. Keep your core gently braced so your back doesn't arch as you press.

2️⃣ Seated chest press
Benefit: Builds pushing strength through the chest and shoulders — useful for pushing open doors, pushing a trolley, and pushing yourself up from a chair or the floor.
How to: Sit towards the front of the chair with feet flat on the floor. Loop the band around your upper back, holding one end in each hand at chest height. Press both hands forward until your arms are extended, then slowly return to start. Keep your back tall throughout, rather than leaning forward.

3️⃣ Band pull-aparts
Benefit: Strengthens your upper back and improves posture, which in turn supports better balance.
How to: Sit tall with feet flat on the floor. Hold the band with your palms facing upwards and elbows tucked into your sides. Slowly pull the band out to the side, keeping your elbows tucked in, and focus on squeezing your shoulder blades together. Then slowly return to the start, keeping your shoulders relaxed and down throughout rather than shrugging up.

Aim for 2–3 sets of 8–12 slow, controlled reps of each, resting as needed in between.

Follow along for more simple, effective exercises to help you stay strong, steady and independent at home.

22/08/2026

You'll have to trust me on this one!

20/08/2026

Can you sit on the edge of your bed with your feet flat on the floor? If not, your bed height might be quietly working against you when it comes to safety and Independence.

Too high and you' perching and at risk of sliding off. Too low, and your legs have to work much harder to stand — if you don't quite have the strength or momentum to make it up, you can lose your balance, fall backwards or stumble instead of standing smoothly.

So don't forget to check yours or a loved ones bed height.

Follow for more advice on how to live steady, safely and independently in later life.

Recovering from an illness or a hospital stay can knock an older adult more than people expect.As an Occupational Therap...
20/08/2026

Recovering from an illness or a hospital stay can knock an older adult more than people expect.

As an Occupational Therapist I can support you to get back to daily life safely, including:

- An assessment of your daily activities, with advice on doing them independently and safely
- Advice on aids and adaptations to improve safety and independence at home
- 1-1 sessions working towards your own goals, so you can keep doing what matters to you
If you or someone you know is finding things harder since a hospital stay, I'd love to help.

📍 Based in Sheffield and surrounding areas — get in touch to discuss how I can help.

18/08/2026

Try this simple exercise to improve your balance. And all you need is a few cones!

- Place the cones in front of where you are standing.
- Stand on one leg and tap the top of the cone with the other leg.
- Add more cones to increase the challenge.
- You can even play around with where they are positioned such as adding them at the side of where you are standing.

(Always speak to a qualified health professional before starting new exercises. This advice is general and may not be suitable for everyone.)

13/08/2026

As an Older Adults occupational therapist, I see families do this all the time. They want to help someone they love stay mobile and independent, so they buy a walking aid but finding the right mobility aid is not always as simple as you may think.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟓 𝐭𝐡𝐢𝐧𝐠𝐬 𝐈 𝐰𝐢𝐬𝐡 𝐦𝐨𝐫𝐞 𝐟𝐚𝐦𝐢𝐥𝐢𝐞𝐬 𝐤𝐧𝐞𝐰:

𝟏. 𝐁𝐮𝐲𝐢𝐧𝐠 𝐢𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐦𝐞𝐚𝐧 𝐭𝐡𝐞𝐲’𝐥𝐥 𝐮𝐬𝐞 𝐢𝐭. If they don't feel comfortable with it, understand why they need it, or simply don't like it, it will likely just gather dust.

𝟐. 𝐓𝐡𝐞 𝐰𝐫𝐨𝐧𝐠 𝐚𝐢𝐝 𝐜𝐚𝐧 𝐦𝐚𝐤𝐞 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐰𝐨𝐫𝐬𝐞. A poorly fitted or inappropriate aid can affect posture, walking pattern, confidence and safety, and may increase the risk of pain or falls.

𝟑. 𝐓𝐡𝐞 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭 𝐦𝐚𝐭𝐭𝐞𝐫𝐬.
Think about narrow doorways, steps, uneven paths, carpets, clutter, getting in and out of the car, and where the person actually needs to go. An aid that works well in one environment may be impractical in another.

𝟒. 𝐒𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬 𝐭𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫 𝐢𝐬𝐧’𝐭 𝐚 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐢𝐝. If the main issue is reduced strength, balance or physical function, targeted exercise and rehabilitation may be more appropriate.

𝟓. 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐢𝐝𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐚𝐩𝐩𝐫𝐨𝐩𝐫𝐢𝐚𝐭𝐞 𝐰𝐢𝐭𝐡 𝐜𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐢𝐦𝐩𝐚𝐢𝐫𝐦𝐞𝐧𝐭. For some people with conditions such as dementia, remembering how and when to use an aid safely can be difficult. Adding an aid could increase confusion or risk rather than reduce it.

So before buying a mobility aid for someone you love, get an assessment first. It could save money, reduce risk and, most importantly, help them maintain their independence for longer.

Follow for evidence‑based advice on ageing well, mobility and supporting older adults to stay independent.

11/08/2026

We often think of balance as being able to stand on one leg.

But everyday balance is much more than that.

We’re constantly shifting our weight, changing our base of support, stepping over obstacles and moving from one leg to the other.

That’s why I like incorporating dynamic, functional balance exercises into rehab.

Here, my client is practising stepping over an obstacle and then controlling their return to the starting position.

It’s a simple movement, but it challenges balance, weight shifting, coordination and movement control — skills we use every day.

Because the goal of rehab isn’t just to get better at exercises.

It’s to help you move more confidently in real life.

Save this if you’re working on your balance, and share it with someone who might find it useful.

(Always speak to a qualified health professional before starting new exercises. This advice is general and may not be suitable for everyone.)

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