A 12-Week Fall Prevention Programme You Can Do at Home
Falls are one of the most serious risks for people over 60 — but they are not inevitable. Book 2 of the Steady & Strong series gives you a clear, evidence-based 12-week programme built around balance exercises for seniors — improving your stability, building confidence, and helping you move safely through daily life.
Written by M.T. Groom (MSc, MCSP), a UK Physical Therapist with over 25 years of clinical experience, this programme brings the same exercises used in fall prevention clinics directly into your home. All you need is a chair and some wall space.
★★★★★ Rated 4.8 out of 5 by 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.”
“I would happily recommend this book to any older person whose mobility is worsening.”
What Makes This Programme Different
This is not a collection of generic exercises. Every movement in this book is drawn from fall prevention research and physical therapy practice — the same clinical evidence used by M.T. Groom (MSc, MCSP) in and community rehabilitation settings over 25 years. Research published in peer-reviewed journals consistently supports balance exercise programmes as effective fall prevention for older adults.
📖 Look Inside
Proven Movements — Designed for Stability
Every exercise in the programme is shown with step-by-step illustrations — no guesswork, no complicated instructions. Large print throughout, with safety notes and modification options on every page.
- 8 core balance exercises, progressively structured
- Advanced variations when you’re ready
- Weekly review and progress tracking built in
- All you need: a chair and some wall space
What You Will Work Through: Chapter by Chapter
- Chapter 2 — Getting Started: Gather simple items from around your home, identify your personal motivation, and complete your baseline exercises
- Chapter 3 — Plan Your Week: Build a weekly routine that is proven to work — and find the right support to keep you consistent
- Chapter 4 — Core Exercises: Learn eight carefully selected exercises that directly improve the movements you rely on every day, based on fall prevention research used in physical therapy practice (M.T. Groom, MSc, MCSP)
- 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 are ready, progress to more challenging versions of each movement
- Chapter 7 — Long-Term Success: Measure your progress and turn this 12-week programme into a sustainable part of your everyday life
- Appendix: Full research reference list and practical tips for staying motivated throughout the programme
Who This Book Is For
- Adults over 60 who have noticed changes in their balance or confidence when moving
- Anyone who has felt unsteady on their feet or experienced a near-fall
- People who want a structured, evidence-based programme they can follow independently at home
- Family members looking for a safe, clinically-designed resource for an aging parent
Free Resources for Book 2
Download free printable templates to support your 12-week programme.
Get your free Book 2 resources →
Common Questions About Balance Exercises for Seniors
Can balance really be improved after age 70?
Absolutely. Research confirms that the vestibular and proprioceptive systems remain plastic throughout life. Even short sessions of targeted balance challenges, like tandem standing or heel-to-toe walking, can significantly reduce fall risk in older adults.
How long does it take to see results from a balance programme?
Individuals typically notice an increase in confidence within 2-4 weeks. However, physiological changes in muscle coordination and reflex response generally require consistent training over a 12-week period.
Is it safe to do balance exercises alone at home?
Yes, provided you follow “Physics-First” safety protocols. In the Steady & Strong programme, we always recommend practicing near a sturdy chair or wall for support. The goal is to challenge your balance safely, not to risk a fall during practice.
About the Author
M.T. Groom (MSc, MCSP) is a UK-trained and registered physical therapist with over 25 years of clinical experience working with older adults in hospital, community, and home-based rehabilitation settings. The Steady & Strong series turns evidence-based best practice into practical, accessible home programmes — so anyone over 60 can follow them safely and independently, and see real results.
Ready to start your 12-week balance programme?
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Complete Your Steady & Strong Collection
All five books in the series work together:
- Book 1: Chair Exercises for Seniors — foundational strength & mobility
- Book 2: Balance Exercises for Seniors — prevent falls, improve stability (this book)
- Book 3: Knee Exercises for Seniors — target pain, build joint strength
- Book 4: Hip Exercises for Seniors — hip strength, mobility and confidence
- Book 5: Back Exercises for Seniors — back movement, progressive strength and confidence