Small Steps, Big Gains | How Movement Transformed Our Clients’ Mobility
What if your grandma could get out of her chair and walk 31% faster and reduce her risk of falling 43%?
By Josh Rossi, Exercise Physiologist at Catholic Homes
This isn’t a hopeful “what if.” It’s the real outcome from a recent strength and mobility program I delivered with Catholic Homes’ Home Care clients. Through a simple, tailored approach to exercise, we saw meaningful improvements in daily function, and in many cases, a renewed sense of confidence and independence.
Over 6 to 8 weeks, participants engaged in 30 to 60 minutes of supervised exercise each week, supplemented by personalised home-based programs that they could complete at their own pace. The improvements were undeniable, with walking speeds increased, balance improved, and fall risk significantly reduced.
“This program proves that exercise physiology in aged care is about so much more than a bit of movement. When done right, it delivers measurable therapeutic outcomes that impact how people live every day.”
The Results Speak for Themselves
These are the results for one of my clients. They completed the assessment and then embarked on an 8-week specialised exercise program.
| Exercise | Initial Assessment | 8-Week Assessment | % Improvement |
| Sit to stand x 5 reps | 29.3 sec | 18.68 sec | 36% |
| Sit to stand for 30 seconds | 7 reps | 11.75 reps | 68% |
| Bicep Curl for 30 seconds with weights | 28.68 kg | 40.48 kg | 41% |
| Timed up and go | 23.44 sec | 16.04 sec | 32% |
More Than Just Exercise
For many of the older adults I work with, exercise isn’t about lifting weights — it’s about being able to get to the letterbox, stand up without fear, or move with more ease and control. That’s why we focus on achievable, functional movement tailored to each person’s goals and ability.
What excites me most is seeing how these small steps translate into significant gains. Every day, I see our Home Care clients regaining their independence, reducing their reliance on supports, and living with a greater sense of wellbeing.
Want to See How You Compare?
I’ve made our self-assessment available for download so you can try it yourself at home or perhaps with a loved one.
It’s a simple and safe way to check in on your strength and balance, and a great first step towards better health at any age.
Let’s Keep You Moving
If you’d like support to age well and stay independent at home, the Catholic Homes Home Care team is here to help. We offer expert Exercise Physiology, Dietitian Occupational Therapy, Physiotherapy and Wellness services to support you every step of the way.
Disclaimer The information provided in this article and the Self-Assessment Tool is general and intended for educational purposes only. It does not constitute personalised medical or health advice. Please consult your healthcare professional before starting any new exercise program, particularly if you have existing health conditions or concerns.
Try It for Yourself at the Expo
At the Ageing Well Expo, I will be offering free health assessments. Secure your spot now.
