Steady & Strong Exercises for Seniors
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.