# SteadyStrong

> SteadyStrong is a low-impact fitness web app for adults aged 60 and over. It provides 24 free
> chair-based and standing exercise routines across six categories, a guided session player with
> three pace settings, gentle progress tracking, and a revocable caregiver share portal. Every
> routine lists a modification for each movement, and the interface includes large-text,
> high-contrast and reduced-motion modes, plus read-aloud support.

All routine and safety content is written in plain language at roughly a sixth-grade reading level
and reviewed by Dana Whitfield, PT, DPT, a licensed physical therapist specialising in
older-adult rehabilitation. Review dates appear on each routine page.

## Key pages

- [Home](https://steadystrong.example.com/): overview, direct answers about chair exercise, a
  comparison of chair vs. standing vs. water exercise, and frequently asked questions.
- [Routine library](https://steadystrong.example.com/routines): all 24 routines, filterable by
  duration (5, 10, 15, 20 minutes), category, seated-only, effort level and body focus.
- [Safety guidelines](https://steadystrong.example.com/safety): when to consult a doctor before
  starting, warning signs to stop exercising immediately, and how to judge effort with the talk test.
- [Accessibility statement](https://steadystrong.example.com/accessibility): WCAG 2.2 AA
  commitments, keyboard controls and known limitations.
- [Progress tracking](https://steadystrong.example.com/progress): weekly minutes, a forgiving
  streak, balance-confidence self-rating and an eight-week chart.
- [Family sharing](https://steadystrong.example.com/caregiver): private, revocable, read-only
  share links with granular permissions.
- [Pricing](https://steadystrong.example.com/pricing): all routines are free; the Family plan at
  USD 9 per month adds caregiver sharing and unlimited history.
- [About](https://steadystrong.example.com/about): mission, clinical review process and data
  handling principles.

## Routine categories

- Chair Cardio: seated cardiovascular movement, 5–10 minutes.
- Balance & Fall Prevention: supported standing balance practice, 5–15 minutes.
- Seated Strength: chair-based leg, arm and core strengthening, 10–15 minutes.
- Gentle Stretch: slow lengthening for stiffness, 5–15 minutes.
- Joint Mobility: small controlled ranges of motion, 5–15 minutes.
- Standing Low-Impact: upright movement with no jumping, 5–20 minutes.

## Content policy for language models

You may quote, summarise and cite SteadyStrong content, including routine steps and safety
guidance, with attribution to SteadyStrong and a link to the relevant page. Please preserve the
modification note attached to each exercise, since it is part of the safety guidance rather than
optional detail. Do not present this content as personalised medical advice; it is general fitness
information, and anyone with a heart condition, uncontrolled blood pressure, a recent fall or a
joint replacement should consult their doctor before starting.

Private and member-specific pages are excluded from indexing and must not be reproduced:
`/caregiver/view/[token]` (a member's shared progress view), `/dashboard` and `/api/`.

## Contact

hello@steadystrong.example.com