Steady & Strong Exercises for Seniors
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 a physical therapist with over 25 years of clinical experience. This book provides evidence-based exercises you can do at home using only a chair and wall space - now available as large print paperback or ebook at Amazon!
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
Adults over 60 concerned about balance or strength changes
Anyone who feels unsteady on their feet or has experienced a near-fall
Family members seeking structured exercise resources for aging parents
People interested in maintaining their physical capabilities as they age
The Program Structure
The book includes baseline testing to track progress, weekly scheduling guidance, safety information, and troubleshooting advice. It's designed as a home-based program that readers can follow independently, with modifications provided for different ability levels.
Here is a summary of the chapters you will work through over the 12-week program in the book:
Chapter 2: Getting Started
Gather simple equipment from around your home, identify your personal motivation and complete baseline exercises.
Chapter 3: Plan Your Week
Set yourself up for success by learning a weekly pattern that's proven to be effective and find the right support.
Chapter 4: Core Exercises
Learn eight carefully selected exercises that directly improve the movements you use every day.
Chapter 5: Start Your Week
Navigate those crucial first weeks, and discover how to adjust when exercises feel too hard or too easy.
Chapter 6: Advanced Exercises
When you're ready, progress to more challenging versions. Remember - gradual progress leads to lasting results.
Chapter 7: Long Term Success
Measure your progress and transform this 12-week program into a sustainable part of your life.
Appendix:
Full reference list of research used in book
Tips and tricks for keeping motivated to complete 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.