Fall Prevention Exercises for Seniors: The Steady & Strong Program
Empowering exercise advice for those over 60 to enhance strength, balance and prevent falls.
Balance Exercises for Seniors
Steady & Strong is a 12-week fall prevention program developed by Matthew Groom, a UK-trained Physical Therapist with over 25 years of NHS clinical experience. This book provides evidence-based exercises you can do at home using only a chair and wall space — available now as large print paperback or ebook on Amazon.
⭐⭐⭐⭐⭐ Rated 4.8 out of 5 by 55 readers on Amazon
"Not only do I recommend this book, but I urge everyone over 60 to read it and religiously adhere to the suggested regime." (Balance disorder patient)
What Inside
The book contains exercises based on fall prevention research used in physical therapy practice. The program requires no special equipment or complex routines, focusing instead on functional movements that mirror everyday activities like getting up from chairs, walking, and maintaining balance while reaching or turning.
The 12-week program includes gradual progression, with both basic and advanced versions of the exercises.
Who This Book Is For
"I would happily recommend this book to any older person whose mobility is worsening." — Dr. J. (Medical Professional)
This program is designed for adults over 60 who are concerned about balance or strength changes, anyone who has felt unsteady on their feet or experienced a near-fall, family members looking for a structured, safe exercise resource for an aging parent, and anyone who wants to stay independent and physically capable as they age.
The Program Structure
The book includes baseline testing so you can measure your progress, weekly scheduling guidance, safety information, and troubleshooting advice. It's designed as a complete home program you can follow independently, with modifications for every ability level.
Chapter 2: Getting Started Gather simple equipment from around your home, identify your personal motivation and complete your baseline exercises.
Chapter 3: Plan Your Week Build a weekly routine that's proven to work — and find the right support to keep you going.
Chapter 4: Core Exercises Learn eight carefully selected exercises that directly improve the movements you rely on every day.
Chapter 5: Start Your Week Navigate those crucial first weeks and discover how to adjust when exercises feel too easy or too challenging.
Chapter 6: Advanced Exercises When you're ready, progress to more challenging versions. Gradual progress leads to lasting results.
Chapter 7: Long Term Success Measure your progress and turn this 12-week program into a sustainable part of your everyday life.
Appendix Full research reference list and practical tips for staying motivated throughout the program.
Free Resources to Support Your Journey
Download printable progress trackers and exercise templates to use alongside the 12-week program. You'll also receive occasional evidence-based tips for maintaining strength and balance.
About the Author
M. T. Groom is a UK-trained Physical Therapist (MSc) with over 25 years' experience. He has worked with older adults across hospital, community, and home-based rehabilitation settings. This book turns evidence-based best practice into clear, step-by-step home routines using everyday furniture—supporting confidence, independence, and safety for anyone concerned about falling.