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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.

20/10/2026

Buying your parent a walking aid? Here’s what can go wrong, and how to fix it 👇

1️⃣ They might not use it
Involve them in the decision making process. An aid that sits unused can clutter the home and become a trip hazard.

2️⃣ The wrong height can cause back pain and poor posture
The handles should sit at wrist height when their arms hang relaxed by their sides.

3️⃣ Buying without professional advice
Get them assessed by an OT or physio first, so you know the aid is right for them.

4️⃣ Too big for their home
Measure doorways and tight spaces before you buy.

5️⃣ Carrying it up and down the stairs is a falls risk
Have two: one for upstairs and one for downstairs.

The right walking aid can help your parent stay safe and independent at home, but sometimes a walking aid isn’t the answer at all. An occupational therapist or physiotherapist can assess what your family member really needs.

📌 Save this for later and share it with someone who’s looking after a parent.

16/10/2026

Over 65 and want to stay steady on your feet?

Hi, I'm Catherine, the Live Steady Occupational Therapist. I help older adults live steady, safely and independently in their own homes.

Welcome to my new weekly series, Live Steady OT's Exercise of the Week.

Every Friday I'll share an exercise I've been doing with my clients that you can try at home too.

This week:
👉 Heel raises with your back against the wall.

Strong calves help you catch your balance if you wobble, walk with a steadier step and manage stairs and kerbs more easily.

How to do it:
1️⃣ Stand with your back against a wall, feet hip-width apart and a few inches out from the wall
2️⃣ Slowly rise up onto your toes, keeping your back touching the wall. Hold for 3 seconds.
3️⃣ Lower your heels back down slowly

Harder: have one foot up on a block, step on large book.

📌 Save this for later.

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

14/10/2026

How many times can you stand from a chair in 30 seconds?

Strange question but it’s actually a simple way to check your leg strength and balance. It's a common test I do with with older adults that I work with as an Occupational Therapist.

You’ll need a sturdy chair without arms, pushed against a wall, a timer and ideally someone with you.
1️⃣ Sit with your feet flat and arms crossed over your chest
2️⃣ Stand up fully, then sit back down
3️⃣ Repeat as many times as you can in 30 seconds
4️⃣ Count your full stands (more than halfway up at the end counts!)

Try it and compare your score. Falls risk may be higher if you score fewer than:

Women: 60–64: 12 | 65–69: 11 | 70–79: 10 | 80–84: 9 | 85–89: 8 | 90–94: 4
Men: 60–64: 14 | 65–74: 12 | 75–79: 11 | 80–84: 10 | 85–89: 8 | 90–94: 7

Let me know how you did in the comments 👇

Scored lower than you’d like? Don’t worry!
Strength and balance can improve at any age ith the right support. So speak with a health professional (doctor, OT, physio) if this is you or your loved one.

⚠️ This is general information, not personal medical advice, a diagnosis or a substitute for a professional assessment. Only try this if you feel safe, with a sturdy chair against a wall and someone nearby. Stop if you can’t stand without using your arms, or if you feel pain, dizziness, chest discomfort or become very short of breath. If you’re unsure whether it’s safe for you, you have a health condition, recent surgery or a history of falls, speak to your GP or a health professional first.

12/10/2026

Asking your older parents if they are worried about falling is important, even if they've never had one before. Here's why...

09/10/2026

Looking for simple ways to add more movement into your day?

Here are three easy exercises you can do at home to help with strength and balance. Perfect for staying active and healthy ageing.

08/10/2026

3 simple exercises to keep you independent. All you need is a resistance band and a chair.

Staying strong doesn't have to mean going to the gym. These three exercises work the muscles you use every day, and you can do them in the comfort of your own home.

1. Shoulder press
Sit tall, with the end of the band under your feet. Hold the other end in the other hand at shoulder height. Press your hand up towards the ceiling, then lower slowly. Repeat on other side.
Why: builds the strength for reaching high cupboards, hanging out washing and washing your hair.

2. Chest press
Wrap the band around the back of the chair and hold an end in each hand by your chest. Push both hands forwards until your arms are almost straight, then return slowly.
Why: builds strength for everyday pushing (such as a heavy door, shopping trolley) and getting up from a chair/toilet or the floor.

3. Upper back strengthener
Hold the band in front of you with your palms facing up and with your elbows tucked in to your sides. Pull your hands apart, squeezing your shoulder blades together but keeping your elbows at your sides, then return slowly.
Why: helps with posture and makes pulling, lifting and carrying things easier.

Try and maintain an good upright posture throughout. Aim for 8 to 10 slow repetitions of each and keep breathing normally throughout.

Save this post so you can come back to it, and share it with someone who'd benefit.

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

Reviews like this are why I do what I do. 💜After a long hospital stay, getting back on your feet can feel a very long wa...
06/10/2026

Reviews like this are why I do what I do. 💜

After a long hospital stay, getting back on your feet can feel a very long way off. It takes time, patience and a plan that fits the person, and it was a privilege to be part of this journey.

If you or someone you love is struggling after a hospital stay or a fall, I'm always happy to have a chat.

I offer home visits in and around Sheffield.

📞 07424 555188
🌐 livesteady.co.uk

05/10/2026

In my previous video I asked:

“What’s the BIGGEST warning sign of a future fall?”

A — Age
B — Medical conditions
C — Balance
D — Previous falls

The answer? D — A previous fall.

And that’s why falls prevention is so important.

Don’t wait until you’ve had a fall to get support. The priority should be preventing that first fall from happening in the first place.

If you or someone you care about has noticed changes in balance or confidence, or is starting to avoid things they used to do because they’re worried about falling, it’s worth talking to a healthcare professional.

Falls aren’t simply an inevitable part of getting older, and getting support early can help you stay active, independent and confident for longer.

Save this as a reminder, or share it with someone you care about. ❤️

🍂 As the seasons change, a few small changes can help you stay steady 🍂Autumn brings cosy evenings, crisp walks and beau...
02/10/2026

🍂 As the seasons change, a few small changes can help you stay steady 🍂

Autumn brings cosy evenings, crisp walks and beautiful colours — but it can also mean wetter paths, darker evenings and colder temperatures.

So, what can you do to help reduce the risk of slips and trips?

☑️ Check your footwear — Make sure your shoes and slippers have good grip and fit well.

☑️ Keep your home well lit — Turn lights on before it gets dark, especially in halls, on stairs and on landings. Avoid walking around in the dark.

☑️ Clear wet leaves from paths — Wet leaves can be slippery and may hide kerbs or uneven ground, so keep paths clear where you can.

☑️ Keep moving and stay active — When the nights draw in, it’s tempting to stay indoors and move less. Staying active helps keep your legs strong and your balance sharp, even on colder days.

☑️ Stay warm and layer up — Cold muscles can be stiffer and slower to react, so wear layers and keep your home comfortably warm.

These changes are not complicated, but they can make a real difference to staying safe, steady and confident as the weather changes.

Which one will you check today?

Save this post as a reminder, and share it with someone who might find it useful.

30/09/2026

Explaining one of the reasons why I decided to leave my role as an Occupational Therapist in the NHS and start my own service.

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