Stay Steady
A 6-week falls prevention and strength program
Stay Steady is a 6-week online education and exercise program designed to help older adults build strength, improve balance and feel more confident staying on their feet.
Each week includes education about falls prevention, strength, balance and healthy aging, followed by four exercises with three different levels of difficulty. This allows participants to choose the option that feels most appropriate for their current abilities and progress at their own pace.
The program is led by a physiotherapist and kinesiologist from Core Connection Mobile Physiotherapy and combines education with practical exercises that can be completed at home.
Who leads this course
Lauren Sutherland
Licensed Physiotherapist · Pelvic Health · Founder
Lauren works with a wide range of clients, focusing on pelvic health. Her practice includes perinatal care, labour preparation, and return to physical activity postpartum, as well as pelvic organ prolapse, bladder and bowel dysfunction, and chronic pelvic pain. She is trained to perform internal pelvic exams through extensive basic and advanced coursework with Pelvic Health Solutions. Lauren provides care for all genders, including male pelvic health, and also works extensively with seniors and individuals with complex medical histories or physical impairments that make it challenging to leave their homes. She is a trauma-informed practitioner who ensures care is individualized, compassionate, and accessible.
Sarah Vila
Certified Athletic Therapist / Kinesiologist
Sarah is a compassionate and motivating therapist who believes in removing barriers to care so that everyone can access the health services they need. She is dedicated to helping her clients improve their quality of life through functional, individualized, and creative exercise therapy.
What’s inside
Work through it in order. Each week builds on the one before.
Pre-Course Self Assessment
4 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Introduction to the Self Assessment1m 20s
- Timed Up and Go Test1m 41s
- 30 Second Sit to Stand Test2m 23s
- Modified Tandem Balance Test2m 08s
Week 1 — Understanding Balance & Staying Safe
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 1 - Understanding Balance2m 33s
- Exercise 1 - Marching3m 40s
- Exercise 2 - Seated Weight Shifts4m 53s
- Exercise 3 - Heel Toe Raises4m 02s
- Exercise 4 - Sit to Stands7m 32s
Week 2 — Strengthening the Foundations
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 2 - Why Strength Matters2m 10s
- Exercise 1 - Wall Push Ups4m 51s
- Exercise 2 - Sit to Stands6m 28s
- Exercise 3 - Hip Abductions5m 50s
- Exercise 4 - Heel Raises4m 45s
Week 3 — Balance, Coordination & Dual Tasking
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 3 - The importance of dynamic balance, coordination and attention1m 50s
- Exercise 1 - Seated Coordination3m 07s
- Exercise 2 - Tandem Stance7m 16s
- Exercise 3 - Weight Shifts with Reach4m 01s
- Exercise 4 - Heel Toe Walking4m 14s
Week 4 — Gait, Mobility & Confidence
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 4 - Common gait changes with aging and ways to walk safely2m 13s
- Exercise 1 - Side Steps5m 21s
- Exercise 2 - Forward Backward Steps4m 39s
- Exercise 3 - Walking Circuit3m 26s
- Exercise 4 - Seated Knee Extensions6m 35s
Week 5 — Core & Reaction Training
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 5 - Understanding "righting" and "protective" reactions1m 40s
- Exercise 1 - Seated Pelvic Tilts5m 23s
- Exercise 2 - Trunk Rotations6m 46s
- Exercise 3 - Step Back & Recover4m 24s
- Exercise 4 - Reaching Tasks7m 14s
Week 6 — Integration & Home Safety
5 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Lesson 6 - Bringing it all together2m 01s
- Exercise 1 - Chair Squat & Reach6m 49s
- Exercise 2 - Weight Shift & Stepping4m
- Exercise 3 - Sidestep, March & Turn13m 20s
- Exercise 4 - Mobility & Breathing6m 08s
Post-Course Self Assessment
4 lessonsImportant safety considerations
Important Safety Reminder This program provides general exercise education and is not a substitute for individualized medical or physiotherapy care. Before participating, please ensure: • You are medically safe to exercise and have no new or worsening symptoms • You have received clearance from your healthcare provider if needed • You have had a recent physiotherapy assessment or plan to obtain one For each session: • Wear supportive, non-slip footwear • Remove loose rugs, cords, and clutter • Exercise in a well-lit area with a sturdy support nearby • Use your usual gait aid if you require one • Choose the easiest option if unsure or tired Stop exercising immediately if you feel pain, dizziness, shortness of breath, chest discomfort, or unsafe at any time. By continuing with this program, you acknowledge that you are responsible for exercising within your own limits and in a safe environment. If you are unsure whether this program is appropriate for you, please seek professional guidance before continuing.
- Introduction to the Self Assessment1m 20s
- Timed Up and Go Test1m 41s
- 30 Second Sit to Stand Test2m 23s
- Modified Tandem Balance Test2m 08s
Stay Steady is a general education and exercise program and is not individualized physiotherapy, kinesiology or medical care. Participation in this program does not include an individual assessment and does not establish a physiotherapist-client relationship, and is not considered physiotherapy treatment or care.
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Common questions
How long do I have access?
90 days from the day you buy, and you can watch everything as many times as you like in that window. The program is designed to be worked through week by week, so the window matches its length.
What happens when my access ends?
The videos stop playing and the lessons close. Nothing is deleted, so if you need longer, contact the clinic and we can extend your access rather than asking you to buy it again.
Can I get more time if I fall behind?
Yes. Life happens, and an extension is a two-minute job at our end. Email or call the clinic before or after your access ends and we will sort it out.
What do I need to take part?
A sturdy chair without wheels, a clear space to move in, supportive non-slip shoes, and something steady to hold on to such as a counter. No gym equipment. If you use a walking aid, use it as you normally would.
I already feel unsteady on my feet. Is this suitable?
Every exercise comes at three levels, so you choose what feels right on the day, and the earliest option is always the easiest. That said, this is general education rather than an assessment of you. If you are worried about your balance or have had a fall, speak to your healthcare provider first, and consider an individual physiotherapy assessment.
Is this the same as seeing a physiotherapist?
No, and it is not meant to be. This is a general education and exercise program. It does not include an individual assessment, and taking part does not create a physiotherapist-client relationship. If you need care tailored to your own history, book an appointment instead of, or alongside, this.
Can I watch on my phone or tablet?
Yes. It works on a phone, tablet, laptop or computer, and you can move between them. Every video has captions if you would rather read along or keep the sound low.
How do I get back in if I sign out or use another device?
Enter the email address you bought with and we will send you a six-character code. There is no password to remember, and it works on any device.
What does it cost, and how do I pay?
$149, paid once. Payment is handled by Stripe and the clinic never sees your card details.