Strong and Steady: Free Fall Prevention Program for Older Adults in Ottawa

Stay Strong and Steady!

Falls are one of the leading causes of injury among older adults, but they don’t have to be.

The Strong and Steady program is a free, 10-week fall prevention exercise program designed to help adults aged 65+ improve strength, balance, and mobility. Falls pose a major health risk for older adults, but the right exercises can help you stay active and prevent falls. This program specifically supports underserved communities throughout Ottawa.

Program Background

The Strong and Steady program builds on the success of the Better Strength, Better Balance (BSBB) program, which started in 2014. BSBB was a free, 12-week fall prevention exercise program for older adults. Funded by the Champlain Local Health Integration Network (Champlain LHIN) and supported by Ottawa Public Health (OPH) and Recreation, Culture, and Facility Services (RCFS), the program helped older adults improve their strength and balance. In 2023, it was relaunched as Strong and Steady to continue serving Ottawa's older adults with enhanced accessibility and features.

Strong and Steady program is designed for:

• Older adults aged 65+ at risk of falling
• Older adults living in underserved or equity-denied communities
• Older adults with language barriers who want to improve their strength, balance, and prevent falls.

Accessible to Everyone:

We understand that accessibility is key to participation. That’s why we provide classes at various easily accessible locations across diverse communities. By removing barriers like transportation, cost, and location, we aim to reach as many older adults as possible.

Program Partners

The Strong and Steady program is made possible through the collaboration of:

• Recreation, Culture, and Facility Services (RCFS)
• African, Caribbean, and Black Wellness Resource Centre (ACB)
• University of New Brunswick (UNB)

Why Join?

• Free Classes: no cost to join!
• Designed for Beginners: build strength and balance.
• Prevent Falls: learn simple exercises that can keep you safe.
• Accessible: Classes are available in multiple languages and can be taken from home (virtual), or at select City of Ottawa recreation centers or community centers.

About the Program:

Frequency: Classes are held two days a week for 10 weeks.

Qualified Trainers: led by certified fitness instructors or leads who specialize in fall prevention.

Extra Help: You’ll also receive tips each week on how to stay safe and prevent falls.

What happens after completing the 10-week program? 

This program is intended for beginners. Upon completion of the 10-week program, participants are encouraged to explore other programs that can add new skills and challenges. You can visit RCFS programs for adults 55+ or explore resources like "Zoomers on the Go" virtual classes. Additionally, connect with your community to discover exercise programs offered at little to no cost. "Strong and Steady" is designed as a starting point for older adults to help prevent falls. The program aims to benefit the older population by building strength and balance, setting the foundation for long-term health and mobility.

How to Join:

Limited spaces are available, so register today or add your name to the waiting list for the following class options:

Recreation, Culture, and Facility Services (RCFS):

• To join classes held at RCFS locations, visit: RCFS Registration
• Register Ottawa video and FAQs

Alexander Community Centre:

Fall 2025:

• September 16 to November 20 
• Tuesday and Thursday, 10:15 to 11:15 am

Winter 2026:

• January 6 to March 12
• Tuesday and Thursday, 10:15 to 11:15 am

 Spring 2026:

• Date: to be determined
• Tuesday and Thursday, 10:15 to 11:15 am

Albion-Heatherington Recreation Centre: 

• September 23 to November 28
• Tuesday and Friday, 1 to 2 pm

Routhier Community Centre: 

Fall 2025:

• September 22 to December 22
• Monday and Wednesday, 4 to 5 pm

Winter 2026:

• January 7 to March 13
• Wednesday and Friday, 9 to 10 am 

Sandy Hill Community Centre: 

Fall 2025:

• September 23 to December 3 (exception October 31)
• Tuesday and Friday, 11 am to noon

Winter 2026:

• January 7 to March 13
• Wednesday and Friday, 10:30 to 11:30 am

Virtual: 

Fall 2025:

• Virtual Zoom meeting (link to follow via email after registration)
• September 16 to December 9
• Tuesday and Thursday, 10:30 to 11:30 am

Winter 2026:

• Virtual Zoom meeting (link to follow via email after registration)
• January 13 to March 12
• Tuesday and Thursday, 10:30 to 11:30 am

African, Caribbean, and Black Wellness Resource Centre (ACB):

• 610 Donald Street,Ottawa
• October 14 to December 18
• Tuesday and Thursday, 10:30 to 11:30 am
• To join classes, visit the registration link

South East Ottawa Community Centre:

• 1355 Bank Street, Suite 600, Ottawa
• September 10 to November 14  
• Wednesday and Friday, 11 am to noon

Ottawa Chinese Community Service Centre:

• 400 Cooper Street, Ottawa 
• September 12 to November 18
• Tuesday, 1:30 to 2:30 pm
• Friday, 10 to 11 am
• Strong and Steady
  • Activity in Cantonese

Greek Community Centre:

• 1315 Prince of Wales Drive
• September 29 to December 3
• Monday and Wednesday, 11 am to noon

Centretown Community Centre:

• 420 Cooper Street, Ottawa
• September 29 to December 5
• Monday and Friday, 11 am to noon

Carlington Centre:

• 29 Van Lang Private
• October 1 to December 5   
• Wednesday and Friday, 9:30 to 10:30 am

Free exercise posters:

Download free exercise posters in multiple languages to practice at home:

Strong and Steady Manual

Disclaimer for Use of Strong & Steady Manual

The Strong & Steady Manual is for educational purposes only and is intended to train and certify leaders for exercise programs that prevent falls. Ottawa Public Health is not liable for any injuries or health issues that may arise from the use of this manual's information or exercises. This material is provided to support community-based fall prevention efforts and should be used solely for these purposes.

Stay Strong and Steady!

Don’t miss this opportunity to improve your health and prevent falls. Sign up today and take the first step toward a stronger, safer future.

For more information or to register, visit the City of Ottawa's Active Communities web page. 

Funded by Ontario Health East Region | Free to Join