Fall Prevention Exercises for Seniors: The Steady & Strong Program
Empowering exercise advice for those over 60 to enhance strength, balance and prevent falls.
Chair Exercises for Seniors
Build strength and regain your balance in just 10 minutes a day—all from the comfort of a chair.
Created by a UK-registered Physical Therapist, Steady & Strong is a clinically-backed guide designed specifically for seniors who want to prevent falls, reduce stiffness, and stay independent. This Large Print Edition features high-contrast text and clear visuals, making it easy to follow along as you move. now available as large print paperback or ebook at Amazon!
Why This Program Works:
Clinically Designed: Professional routines focused on stability and mobility.
Progressive 12-Week Plan: Build your confidence and strength at a safe, steady pace.
Easy to Read: Extra-large text and detailed illustrations for strain-free use.
Quick & Sustainable: Effective sessions that fit into any schedule.
Key Benefits:
Improved Balance: Target the core muscles essential for fall prevention.
Greater Flexibility: Relieve aches in your back, hips, and shoulders.
Functional Strength: Make daily tasks—like climbing stairs—easier than ever.
No Equipment Needed: All you need is a sturdy chair and 10 minutes.
Take the first step toward a steadier, more confident you.
The Program Structure
Here is a summary of the chapters you will work through over the 12-week program:
Chapter 2: Getting Started
Prepare your chair and space, understand the safety guidelines, set your goals, and complete a simple assessment to track your starting point.
Chapter 3: Plan Your Week
Discover the ideal workout schedule for seated exercises, focus on your goals and motivation, and understand strategies to help you maintain exercising long term.
Chapter 4: Beginner Exercises
Master 8 essential seated exercises, designed by a UK-Registered Physical Therapist, that build strength, improve flexibility, and enhance your ability to perform daily activities with confidence.
Chapter 5: Start Your Week
Navigate your first sessions with confidence, learn about the weekly review process that helps with motivation, and understand how to modify exercises as you progress.
Chapter 6: Advanced Exercises
As your strength and confidence grow, (normally at week 4 onwards), start to incorporate advanced exercises that further improve your strength and mobility.
Chapter 7: Mastery Exercises
When the advanced exercises become comfortable, progress to these mastery exercises that will take your strength to the next level!
Chapter 8: Long-Term Success
Measure your improvements, celebrate your progress, and create a sustainable routine that keeps you active and strong for years to come.
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.