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Physical activity is key to preventing falls. Make the whole day matter! Following the Canadian 24-Hour Movement Guidelines for Adults (65 years and older) can help you stay strong, mentally fit, and independent. Move every day, reduce the time that you sit, and get enough sleep.
Move more doing a variety of physical activity at different intensities:
- At least 150 minutes of moderate to vigorous physical activity each week
- Muscle strengthening activities at least two days a week
- Activities that challenge your balance
- Several hours of light activity, including standing
Not sure where to start?
- Physical Activity for Older Adults describes all the types of physical activity, including the different benefits and examples of activities for each type.
- Complete the Get Active Questionnaire to decide if you should get advice from a health care provider or certified exercise professional before you start. You can also use this reference document if you answered YES to any question on the questionnaire and you have not consulted a health care provider or qualified exercise professional about becoming more physically active.
Strength and balance exercise can reduce your risk of having a fall
Walking is good for your heart and lungs, but it may not prevent you from falling. Research shows that strength and balance exercises are one of the most effective ways to prevent falls.
How can I strengthen my legs?
Make your leg muscles and bones stronger with leg exercises using light weights, resistance bands or body weight. If that is too much, try doing repetitions of standing up from your chair without using your hands to help.
Activities like swimming, cycling, dancing, yardwork (like mowing and raking), and walking up hills can keep legs strong.
How can I build my balance?
- Exercises for balance include safely standing on one leg (holding onto a counter or back of a chair if support is needed), stepping over objects or walking heel to toe.
- Many activities like tai chi, dancing, tennis, yoga or lawn bowling, have you leaning forwards, backwards, or to the side, and this helps build balance.
Try these strength and balance exercises and strength and balance exercises with resistance band at home.
In Person Group Programs
Being active with others is a fun way to get moving and socialize. Belonging to a group can also help you stay motivated.
Joining a class at a seniors centre or recreation facility is a great option. If you are new to physical activity or unsure if the program is right for you, chat with your doctor or a certified exercise professional before beginning.
| Program | Description |
|---|---|
| Recreation, Culture and Facility Services, City of Ottawa |
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| Coalition of Community Health & Resource Centres of Ottawa |
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Be Active at Home
Here are some resources to help you move, build strength, and challenge your balance. Choose options for your level of fitness and ability. Be sure to read and follow the recommendations and disclaimers specific to the program or resource. If you are new to physical activity or unsure if the program is right for you, chat with your doctor or a certified exercise professional before you start.
| Program | Description | Language |
|---|---|---|
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Active Aging Canada |
Explore this page for a variety of resources on staying active at home.
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Videos for someone who exercises regularly and doesn’t require a mobility aid.
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English only | |
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Parachute - Injury Prevention Centre |
This resource provides how-to instructions on movements you can do during your daily routine that will improve strength and balance. | |
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Finding Balance Alberta |
Prior to using the information in the booklet please read the disclaimer.
Exercises and information on using resistance bands to build strength and prevent falls are provided in this booklet. |
English only |
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Ottawa Public Health & Recreation, Culture, and Facility Services, City of Ottawa |
A beginner level program for those wishing to improve their strength and balance airing on Rogers TV. |
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Finding Balance Alberta |
Prior to participating in the video please read the disclaimer.
Beginner level video of exercises. |
English only |
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Finding Balance Alberta |
Prior to participating in these exercises please read the disclaimer.
Poster of beginner level exercises. |
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Osteoporosis Canada |
Exercise recommendations for those with osteoporosis. The Too Fit to Fall or Fracture guide gives further details on strength training, balance exercises, posture awareness, and aerobic physical activity. | |
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Parkinson Canada |
Physical activity information and specific exercises for those living with Parkinson’s. | |
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ParticipACTION has partnered with the YMCA on a new series of expert-led exercise videos suitable for a range of fitness levels. Many options to choose from.
Stay up to date and click on Subscribe at the top of the page to receive newsletters. |
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Montreal Public Health |
Videos for 5 different levels of fitness. The fitness levels range from someone who exercises regularly and doesn’t have a mobility aid, to someone who uses a wheelchair and needs help to get up.
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Printable version of full program in other languages (PDF): |
| A variety of physical activity videos and information for those living with arthritis. | ||
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MOVE 50 + est une plateforme interactive regroupant une variété de capsules vidéo d’entraînement et d’articles d’informations santé spécialement conçus pour les besoins des 50 ans et +. | French only |
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Geriatric Division of Medicine, McGill University Health Centre |
A home-based program for older adults with mobility issues as well as information and resources regarding health and well-being.
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| 11 strength and balance exercises you can do at home |
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