Better Strength, Better Balance! Exercise Program

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.

• Participants attend class twice a week for 10-12 weeks.
• Classes are progressive, becoming increasingly difficult over the 10-12 weeks.
• Participants practice exercises at home and review the provided health information related to preventing falls.
• A variety of simple equipment is used, including bean bags, cones, stretch bands, and balls.

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.  

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

• Strength and Balance Older Adult - Lite

• Stretch and Strength Older Adult - Lite (Heart Wise Exercise)

• Stretch Older Adult

• Cardio and Strength Older Adult (Heart Wise Exercise)

• Aqua General - Lite

Step 2

These programs and classes offer a variety of lower intensity to moderate intensity challenges

• Balance and Stability Older Adult (Heart Wise Exercise)

• Strength Traning Older Adult (small group)

• Stretch and Strength 50+

• Cardio Older Adult - Lite

• Yoga Older Adult - Lite

• Pilates Older Adult - Lite

Step 3

These programs are not considered for beginners but those looking to improve their existing level of fitness

• Pilates Older Adult

• Nordic Walking Older Adult

• Yoga Older Adult (Heart Wise Exercise)

• Party On Older Adult

• Total Muscle Conditioning (TMC) Older Adult

• Zumba Gold Older Adult

Click here for alternative options

• Physical activity resources for older adults
• Recreation and leisure for older adults
• Step with confidence program
• For those who qualify, fee subsidies are available for some programs offered through the City of Ottawa.
• Better Strength, Better Balance! fall prevention exercise and education program on Rogers TV 22.
• Strength and balance exercises for at home

• 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

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.

Complete the Get Active Questionnaire (Canadian Society for Exercise Physiology (CSEP)). This self-assessment will direct you to your doctor if needed. The Get Active Questionnaire is also mailed to you with your registration confirmation. There is no need to bring your completed Get Active Questionnaire form to class.

What do I need to bring to class?

Bring a water bottle. Wear comfortable, loose clothing and non-marking soled running shoes.  

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.  

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

Calcium and vitamin D are good for your bones and more...

• Calcium helps your heart, muscles and nerves work properly.

• Your body needs vitamin D to absorb and use calcium.

Get your calcium from food

• Try to eat at least 3 servings of foods high in calcium every day.

• Calcium is more enjoyable and more easily absorbed from food than from a supplement (pill).

• You may need a supplement if you do not eat at least 3 servings of foods high in calcium a day.

• 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

• You also need to eat foods that contain vitamin D.

• 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.

• 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?

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.

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. 

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.

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! 

*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! 

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

Continue to be active

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.

Better Strength, Better Balance Poster

Promote the Better Strength, Better Balance program with a printable poster (PDF)