Steady. The 13-minute programme that prevents falls.
One in three over-65s falls each year, and most falls are preventable. Balance training is among the best-evidenced exercise interventions there is. Steady makes it a daily habit.
Falls are not a normal part of ageing
Falls feel random, but they're usually the end of a long, quiet slide: leg strength fades, balance reactions slow, confidence shrinks, the world gets smaller, and getting smaller weakens you further.
The good news is unusually strong. Structured balance and strength training reduces falls by around a quarter, and it works at any age, including for people who have already fallen. Steady packages that evidence into 13 gentle minutes a day, with a chair within reach the whole time.
The programme
How Steady progresses
Weeks 1-4
Foundations
Supported balance, sit-to-stand strength, and your baseline balance score.
Weeks 5-8
Challenge
Support reduces. Head turns and dual-task work begin. The wobble becomes a skill.
Weeks 9-12
Real life
Stepping reactions, uneven-surface practice, and confidence on stairs, kerbs, and grass
What's inside
Chair-supported, always
Every single exercise has a supported version. Holding on still counts, and Kai never rushes you off the chair.
A balance score you can watch climb
Your single-leg stand time, measured weekly. Watching 9 seconds become 30 is genuinely addictive.
Family in the loop, if you want
Share your progress with a son or daughter if you choose, and nothing at all if you don't. Many members were signed up by one.
Built on the strongest evidence in MSK
Structured balance work reduces falls by around 25%. It's among the strongest evidence in all of exercise science, and Steady follows the protocols that produced it.
Steadier in weeks. Independent for years.
Steady members measure the change themselves, in seconds on one leg and confidence on the stairs.
- +14sAverage single-leg stand improvement by week 10
- 95%Report feeling steadier on their feet
- ~25%Reduction in falls associated with this type of training
- +14sAverage single-leg stand improvement by week 10
- 95%Report feeling steadier on their feet
- ~25%Reduction in falls associated with this type of training
Your questions, answered
Is it safe to do this on my own?
Steady screens your fall risk first and keeps everything chair-supported until your score says otherwise. If your screen suggests an in-person assessment first, it tells you that honestly rather than selling you a programme.
I haven't exercised in decades.
Perfect. The programme starts where you are, seated if needed, and progresses in small steps. There is no level called too unfit.
Do I need any equipment?
A sturdy chair and a kitchen counter. That's it.
Can my son or daughter set it up for me?
Yes. Family setup takes two minutes, and there's a larger text mode. Plenty of members were signed up by their children.
Thirteen minutes a day. Years of independence.
£9.99 a month. First 14 days free. Larger text and chair-supported modes included.