Due to the COVID-19 pandemic, we are currently not able to offer the Better Strength, Better Balance! exercise program.
Regular physical activity can help older adults age well and maintain their independence.
Here are some important consideration for being active during COVID-19.
Until classes are able to resume, here are some opportunities to exercise at home.
- Rogers TV offers the Better Strength, Better Balance! exercise classes 7:00 a.m. and 12:00 most days during the week. Check out Rogers TV schedule.
- Download or print strength and balance from Ottawa Public Health. Try to do strength and balance exercises at least 2 days a week.
- There are a variety of exercise videos for older adults on-line. We recommend the In motion older adult exercise video . This exercise video will lead you through a complete exercise class comprised of a warm-up, cardio, strength & balance, cool down and stretch. All exercises can be executed in either a sitting or standing position.
Until we can resume the Better Strength, Better Balance! Program, stay safe and be active.
About Better Strength, Better Balance!
Better Strength, Better Balance! is a fall prevention exercise and education program for people aged 65+. It is a beginner level program for those wishing to improve their strength and balance. Strong muscles, strong bones and better balance will make you more mobile and less likely to fall.
This program is funded by the Champlain Local Health Integration Network (LHIN) through the Pinecrest-Queensway Community Health Centre, and is a collaborative effort between Ottawa Public Health and Recreation, Cultural and Facility Services.
Am I strong enough to participate safely?
Screening questions:
You are strong enough to participate safely if you can do ALL of the following:
- stand on one foot for 2 seconds
- stand for 20 minutes (e.g. in a grocery line)
- walk one block (100 metres or 325 feet) without becoming out of breath and needing to sit down
- walk up 10 stairs
Better Strength, Better Balance! classes are unsuitable for people who are very active.
If you are not strong enough to participate in the Better Strength, Better Balance! program, please call Ottawa Public Health at 613-580-6744 or visit the Champlain Healthline website to explore safer options.
If you are still not sure please complete the Get Active Questionnaire (Canadian Society for Exercise Physiology (CSEP)). This self-assessment will direct you to your doctor if needed. There is no need to bring your completed Get Active Questionnaire form to class.
Did you like the Better Strength, Better Balance! program?
Why not try the Step with confidence program? |
The Step with Confidence Program Series is broken into 3 steps or “levels” that progressively increase in intensity, resistance and cardiovascular requirements. Step 1 is similar to the Better Strength, Better Balance! program's intensity.
Browse and Register for all recreation and culture classes, activities and programs
These steps offer something suitable for every level of adults 50+!
Step 1 (similar to Better Strength, Better Balance!)
These programs and classes are offered at a lesser intensity
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Strength and Balance Older Adult - Lite
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Stretch and Strength Older Adult - Lite (Heart Wise Exercise)
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Stretch Older Adult
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Cardio and Strength Older Adult (Heart Wise Exercise)
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Aqua General - Lite
Step 2
These programs and classes offer a variety of lower intensity to moderate intensity challenges
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Balance and Stability Older Adult (Heart Wise Exercise)
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Strength Traning Older Adult (small group)
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Stretch and Strength 50+
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Cardio Older Adult - Lite
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Yoga Older Adult - Lite
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Pilates Older Adult - Lite
Step 3
These programs are not considered for beginners but those looking to improve their existing level of fitness
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Pilates Older Adult
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Nordic Walking Older Adult
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Yoga Older Adult (Heart Wise Exercise)
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Party On Older Adult
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Total Muscle Conditioning (TMC) Older Adult
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Zumba Gold Older Adult
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Click here for alternative options
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Schedule
Central |
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West |
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Location
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Registration Link
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Address
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Start/End Date
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Day and Time
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West Carleton Community Complex
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Click here to Register
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5670 Carp Rd, Kinburn
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Apr 7
Jun 25
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Tuesday and Thursday 9:15 to 10:15 am
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Kanata Recreation Centre -Program Room Upstairs
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Click here to Register
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100 Charlie Rogers Pl, Kanata
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Apr 7
Jun 25
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Tuesday and Thursday 10 to 11 am
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Kanata Recreation Centre -Program Room Upstairs
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Click here to Register
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100 Charlie Rogers Pl, Kanata
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Apr 6
Jun 24
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Monday and Wednesday
11:45 am to 12:45 pm
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Kanata Recreation Centre -Program Room Upstairs
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Click here to Register
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100 Charlie Rogers Pl, Kanata
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Apr 7
Jun 25
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Tuesday and Thursday 11 to 12 am
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Michele Heights Community Centre, Gym
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Click here to Register
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2955 Michele Dr, Ottawa
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Apr 7
Jun 25
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Tuesday and Thursday 9 to 10 am
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Michele Heights Community Centre, Gym
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Click here to Register
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2955 Michele Dr, Ottawa
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Apr 7
Jun 25
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Tuesday and Thursday 10:15 to 11:15 am
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Michele Heights Community Centre, Gym
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Click here to Register
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2955 Michele Dr, Ottawa
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Apr 7
Jun 25
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Tuesday and Thursday 11:30 am to 12:30 PM |
Goulbourn Town Hall- Council Chambers
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Click here to Register
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2135 Huntley Rd, Stittsville
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Apr 6
Jun 24
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Monday and Wednesday 11 am to 12
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Richmond Arena, Upstairs Hall
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Click here to Register
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6095 Perth St., Richmond
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Apr 6
Jun 24
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Monday and Wednesday 1 to 2 pm
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Richmond Arena, Upstairs Hall
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Click here to Register
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6095 Perth St., Richmond
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Apr 6
Jun 24
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Monday and Wednesday 2 to 3 pm
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Huntley Community Mess Hall (formerly Carp)
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Click here to Register
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2240 Craig Side Rd., Carp
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Apr 7
Jun 25
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Tuesday and Thursday 12:30 to 1:30 pm
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Foster Farm Community Centre |
Click here to Register
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1065 Ramsey Crescent Ottawa, |
Apr 7
Jun 25
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Tuesday and Thursday 12:00 pm to 1:00 pm |
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East |
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Location
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Registration Link
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Address
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Start/End Date
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Day and Time
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Blackburn Hamlet Community Hall
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Click here to Register
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190 Glen Park Dr, Gloucester
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Apr 6
Jun 1
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Monday and Friday 2:20 to 3:20 pm
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Blackburn Hamlet Community Hall
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Click here to Register
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190 Glen Park Dr, Gloucester
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Apr 6
Jun 1
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Monday and Friday 3:30 to 4:30 pm |
Dempsey Community Centre-Gym
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Click here to Register
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1895 Russell Rd, Ottawa
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Apr 6
Jun 24
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Monday and Wednesday 9:30 to 10:30 am
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Fred Barrett Arena Leitrim-Lions Hall
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Click here to Register
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3280 Leitrim Rd, Gloucester
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Apr 6
Jun 24
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Monday and Wednesday 12:15 to 1:15 pm
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Navan Memorial Community Centre, Hall
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Click here to Register
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1295 Colonial Dr, Navan
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Apr 6
Jun 25
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Monday 12:30 to 1:30 pm
Thursday 11 am to 12 pm
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R.J. Kennedy Memorial Community Centre
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Click here to Register
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1115 Dunning Rd, Cumberland
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Apr 6
Jun 26
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Monday and Friday 9:30 to 10:30 am
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South Fallingbrook Community Centre (This class is presented in French)
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Click here to Register
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998 Valin St, Orleans
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Apr 6
Jun 26
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Monday and Friday 9:30 to 10:30 am
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South Fallingbrook Community Centre
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Click here to Register
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998 Valin St, Orleans
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Apr 6
Jun 26
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Monday and Friday 10:30 to 11:30 am |
South Fallingbrook Community Centre (bilingual)
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Click here to Register
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998 Valin St, Orleans
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Apr 6
Jun 26
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Monday and Friday 11:30 to 12:30 pm |
Queenswood Heights Community Centre (This class is presented in French)
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Click here to Register
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1485 Duford Dr, Orleans
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Apr 7
Jun 26
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Tuesday and Friday 10:30 to 11:30 am
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Queenswood Heights Community Centre
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Click here to Register
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1485 Duford Dr, Orleans
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Apr 7
Jun 25
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Tuesday and Friday 11:30 a.m. to 12:30 pm
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Earl Armstrong Arena |
Click here to Register |
2020 Ogilvie Road Ottawa, ON K1J 7N8
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Apr 6
Jun 24
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Monday and Wednesday 10:30 to 11:30 |
Earl Armstrong Arena
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Click here to Register
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2020 Ogilvie Road Ottawa, ON K1J 7N8
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Apr 6
Jun 24
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Monday and Wednesday 11:30 to 12:30
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South |
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Location
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Registration Link
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Address
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Start/End Date
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Day and Time
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Albion Heatherington Community Centre, Gym
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Click here to Register
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1560 Heatherington Rd, Ottawa
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Apr 7
Jun 25
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Tuesday and Thursday
1:15 to 2:15 pm
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Chapman Mills Community Building, Main Hall
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Click here to Register
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424 Chapman Mills Dr, Ottawa
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Apr 6
Jun 25
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Monday and Thursday 12:45 to 1:45 pm
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Chapman Mills Community Building, Main Hall
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Click here to Register
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424 Chapman Mills Dr, Ottawa
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Apr 6
Jun 25
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Monday and Thursday 2 to 3 pm
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Greely Community Centre, Hall B
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Click here to Register
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1448 Meadow Dr, Greely
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Apr 7
Jun 25
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Tuesday and Thursday 2 to 3 pm
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Rideauview Community Centre
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Click here to Register
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4310 Shoreline Dr, Gloucester
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Apr 7
Jun 25
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Tuesday and Thursday 12:30 to 1:30 pm
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Rideauview Community Centre
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Click here to Register
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4310 Shoreline Dr, Gloucester
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Apr 7
Jun 25
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Tuesday and Thursday 1:30 to 2:30 pm
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Sawmill Creek Community Centre
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Click here to Register
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3380 D'Aoust Ave, Gloucester
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Apr 7
May 28
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Tuesday and Thursday 12 to 1pm
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Alfred Taylor Recreation Centre |
Click here to Register |
2300 Community Way |
Apr 7
Jun 25
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Thursday 1 to 2 pm
Tuesday 9 am to 10 am
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Frequently Asked Questions
Who should register? |
Better Strength, Better Balance! is available to older adults aged 65+ with priority given to first time participants. It is not appropriate for people who are extremely active, or for those who have a hard time walking or standing for long periods. See am I strong enough to participate safely? (screening questions). |
I use a cane and occasionally use a walker. Can I register? |
Call Ottawa Public Health at 613-580-6744 to discuss your situation. You might not be strong enough to participate. |
I rely on a walker/scooter/wheelchair most of the time to get around. Can I join the class? |
It is not safe for you to participate in this program. Call Ottawa Public Health at 613-580-6744 to find out about other programs that will better meet your needs. |
I am very active, have always participated in sports, and regularly go to the gym. Will this class be too easy for me? |
Yes. You will likely find that this class is not challenging enough. If you have problems with your balance, however, you should consider registering. |
What if I am having difficulty registering online? |
If you have any questions please call Ottawa Public Health at 613-580-6744. |
Attendance requirement
Why am I encouraged to attend at least 80% of the classes? |
This is a progressive class to increase your strength and balance. Regular attendance will allow you to achieve the health benefits, and reduce your chance of falling. It is recommended that older adults participate in 150 minutes of aerobic physical activity every week, in addition to strength and balance activities. It is essential and very important for you to attend the first two weeks of classes in order to stay for all classes.
Commitment is also important because this program is offered with limited public funds and there is a cancellation list for those who would like the opportunity to join.
Participants are also encouraged to follow the Better Strength, Better Balance! fall prevention exercise and education program on Rogers TV 22 which airs Monday to Friday at 2:30 pm
Dates and times subject to change. Check the Rogers 22 program schedule for airing dates and times.
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I am going on holiday for two weeks. Can I still register? |
It is essential and very important for you to attend the first two weeks of classes in order to stay for all classes. As the classes are progressive, missing a block of time is not recommended. Consider joining the next session. The program is offered in the winter, spring and fall. |
I may be missing a class (or a few classes) because I am sick or have an appointment. Who do I call? |
You do not need to call anyone if you are missing a class. |
I am no longer able to participate in the program. Who do I call? |
Call Ottawa Public Health at 613-580-6744 to withdraw from the program. |
Age requirement
I am under 65 years old. Can I register? |
This program is for adults 65 years or older the day the course begins. |
Registration process
Can I just show up and attend these classes, since there is no charge? |
No. You must register to attend. Please do not show up for class unless you are registered. This is not a drop-in program. |
Should I visit my doctor before I go to my first class? |
Complete the Get Active Questionnaire (Canadian Society for Exercise Physiology (CSEP)). This self-assessment will direct you to your doctor if needed. There is no need to bring your completed Get Active Questionnaire form to class.
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What do I need to bring to class?
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Bring a water bottle. Wear comfortable, loose clothing and non-marking soled running shoes.
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Program locations and transportation
Why is there no class near where I live? |
This program has limited funding. Classes are located throughout the city, but unfortunately they are not available in every neighbourhood. |
I have registered for a class, but do not know how to get there. Can you help? |
Most program locations are accessible by OC Transpo. Ottawa Public Health can tell you which bus stops closest to your class. If you require more detailed information about bus routes, call OC Transpo at Access OC Hotline at 613-842-3625 (TTY: 613-741-5280) or plan your trip using the OC Transpo Travel Planner.
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Resources
Check your risk for falling |

Check your risk for falling
Public health units and agencies within the Champlain Local Health Integration Network have adopted a self-screening tool called "The Staying Independent Checklist". An older adult or their caregiver can complete and identify their risk for having a fall. They are encouraged to discuss their results with their health care provider.
Check your risk of falling with the Staying Independent Checklist [361 KB]
You CAN prevent falls [374 KB]
Taking Care of My Health: Falls Prevention video campaign.
One in four seniors fall each year. It is estimated that there are 200,000 annual visits to Ottawa emergency rooms related to falls, most of which involve older adults (Burden of Injury, 2010).
- Most falls are preventable.
- Ottawa Public Health's "Taking Care of My Health" Falls Prevention video campaign was created to increase public awareness of falls in older adults and encourage healthy and safe behaviours to reduce this risk.
The following videos highlight the importance of:
- Strength and balance exercises
- Preventing a fall in your home
- Reporting a fall to your health care provider
- Including calcium and vitamin D for strong bones
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Keeping your bones healthy |
Calcium and vitamin D are good for your bones and more...
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Calcium helps your heart, muscles and nerves work properly.
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Your body needs vitamin D to absorb and use calcium.
Get your calcium from food
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Try to eat at least 3 servings of foods high in calcium every day.
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Calcium is more enjoyable and more easily absorbed from food than from a supplement (pill).
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You may need a supplement if you do not eat at least 3 servings of foods high in calcium a day.
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Talk to your health care provider before taking a calcium supplement. It should not be taken with certain medications. Getting too much calcium can cause health problems like constipation and kidney stones.
Take a vitamin D supplement of 400 IU every day, if you are over 50
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You also need to eat foods that contain vitamin D.
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Vitamin D is not naturally found in many foods but it is in fatty fish, egg yolk and liver. That's why vitamin D is added to some foods like cow's milk, some orange juice, soy, almond or rice beverages, and margarine.
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If you don't eat enough good quality sources of vitamin D, you may need a stronger supplement. Talk to your health care provider about it.
Something you can do...
- Read labels to find good sources of calcium and vitamin D.
- Add skim milk powder or evaporated milk to your recipes.
- Try margarine on your toast and in recipes for added vitamin D.
- Replace a coffee or tea with a latte or hot chocolate for extra calcium and vitamin D.
Mission Healthy Bones [167 KB]
Mission Healthy Bones!
Calcium and vitamin D are important for strong bones and teeth!
How much do you need?
Age (years)
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Calcium (mg per day)
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Vitamin D (IU per day)
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51 to 70
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1200
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600
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71 and +
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1200
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800
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51 to 70
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1000
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600
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71 and +
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1200
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800
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How do you do this?
- Try to get at least 3 good sources of calcium and vitamin D rich foods each day.
- Check the list below for good sources of calcium and vitamin D.
- Complete your diet by taking a daily 400 IU vitamin D supplement.
- Talk to your health care provider about supplementation if you think your diet may not be rich enough in calcium and/or vitamin D.
Grain products
- Usually not a great source of vitamin D.
- Cereals eaten with milk or fortified beverage will have extra calcium and
vitamin D.
- A few cereals are now enriched with vitamin D, so check the label.
- Using margarine with a grain product will increase vitamin D.
Food Item | Calcium (mg) | Vitamin D (IU) |
Some vitamin D fortified cereals - 1 serving with 125 mL (1/2 cup) 1% milk |
160-350 |
100 |
Breakfast cereals - 1 serving with 125 mL (1/2 cup) 1% milk |
160-350 |
50 |
Whole wheat toast - 2 slices |
90 |
0 |
With margarine - 5 mL (1 tsp) |
90 |
25 |
With butter - 5 mL (1 tsp) |
90 |
1 |
Milk and alternatives
- All cow's milk is fortified with vitamin D and is a natural source of calcium.
Some beverages (soy, almond, rice) can be fortified with calcium and vitamin D. Check the label.
- Foods made with cow's milk may not be fortified with vitamin D (yogurt, cheese, buttermilk). Check the label.
Food Item | Calcium (mg) | Vitamin D (IU) |
Evaporated skim milk-reconstituted - 250 mL (1 cup) |
392 |
116 |
1% milk (cow)- white or chocolate - 250 mL (1 cup) |
320 |
100 |
Skim milk powder - 25 g ( 1/3 cup) will make 250 mL (1 cup) of milk |
320 |
100 |
Eggnog - 250 mL (1 cup) |
350 |
44 |
Fortified soy, almond or rice beverages - 250 mL (1 cup) |
320 |
90 |
Yogurt, fortified - 175 mL (¾ cup) |
300 |
80 |
Cheese - firm (Cheddar, Swiss, Gouda) - 25 g (2.5 oz) |
360 |
3 |
Kefir - 175 mL (3/4 cup) |
187 |
8 |
Vegetables and fruit
- Most vegetables and fruits are not a significant source of calcium and vitamin D unless fortified.
- A few exceptions are listed below.
Food Item | Calcium (mg) | Vitamin D (IU) |
Fortified orange juice - 125 mL (½ cup) |
155 |
50 |
Collards- frozen and cooked - 125 mL (1/2 cup) |
189 |
0 |
Spinach- frozen and cooked -125 mL (1/2 cup) |
154 |
0 |
Meat and alternatives
- The more fatty the fish, the more vitamin D you get.
- Canned fish with bones adds extra calcium, as long as you eat the bones!
Food Item | Calcium (mg) | Vitamin D (IU) |
Salmon - canned with bones - 75 g (2.5 oz) |
179 |
200-699* |
Salmon - baked, grilled, pan fried - 75 g (2.5 oz) |
5 |
200-699* |
Mackerel - canned - 75 g (2.5 oz) |
181 |
218 |
Sardines - canned with oil -75 g (2.5 oz) |
286 |
70 |
Herring pickled - 75 g (2.5 oz) |
60 |
200 |
Herring - Atlantic, cooked - 75 g (2.5 oz) |
56 |
160 |
Trout - baked, grilled, pan fried - 75 g (2.5 oz) |
41 |
150 |
Whitefish, lake - cooked - 75 g (2.5 oz) |
12 |
135 |
Eggs yolks - 2 |
44 |
32 |
Light tuna - canned tuna - 75 g (2.5 oz) |
8 |
40 |
Beef liver - pan fried - 75 g (2.5 oz) |
4 |
36 |
Almonds - 60 mL (¼ cup ) |
99 |
0 |
Almond butter - 30 mL (2 tbsp) |
90 |
0 |
Baked beans - canned-185 mL (¾ cup) |
64 |
0 |
*Amount of vitamin D varies with the type of salmon. Sockeye has the most.
Miscellaneous (mixed ingredients)
- Adding calcium and vitamin D rich ingredients to your favorite food is a great way to get more of these nutrients!
Food Item | Calcium (mg) | Vitamin D (IU) |
Fruit smoothie - made with 125 mL (½ cup) of milk, 125 mL fortified orange juice and 125 mL yogurt) |
500 |
140 |
Grilled cheese sandwich |
434 |
35 |
Instant breakfast - 250 mL (1 cup) made with milk or fortified beverage |
363 |
90 |
Café Latte, made with 250 mL (1 cup) milk |
320 |
100 |
Black coffee or tea |
0 |
0 |
Salmon salad sandwich |
220 |
150 |
Prepared canned tomato soup (with milk) - 250 mL (1 cup) |
200 |
50 |
Pudding made with milk or fortified beverage - 125 mL (1/2 cup) |
141 |
52 |
Blackstrap molasses - 15 mL (1 tbsp) |
180 |
0 |
Margarine - 5 mL (1 tsp) |
1 |
25 |
Reference: Canadian Nutrient File 2010
For more information call 613-580-6744 to speak with our public health staff or e-mail us at healthsante@ottawa.ca
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Continue to be active
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In addition to your twice weekly strength and balance classes, it is important to engage in aerobic physical activity at least 2.5 hours a week (5 x 30 min).To gain maximum benefit, it is important that you do your home exercises daily.
Adults age 65 and older are encouraged to participate in a variety of physical activities that are enjoyable, safe, and get their bodies moving and hearts pumping. Regular movement can help older adults age well and maintain independence.
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