
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:
African, Caribbean, and Black Wellness Resource Centre (ACB):
- Register now on the ACB Wellness Resource Centre web page.
Etio-Canadian Azawent Association
Winter 2025
- 211 Bronson Avenue, Ottawa
- January 14 to March 20
- Tuesday and Thursday, 1:30 to 2:30 pm
- Language: Amharic
Recreation, Culture, and Facility Services (RCFS):
- To join classes held at RCFS locations, visit: RCFS Registration
- Register Ottawa video and FAQs
Albion-Heatherington Recreation Centre
Fall 2024
- 1560 Heatherington Road, Ottawa
- October 9 to December 13
- Wednesday and Friday
Winter 2025
- 1560 Heatherington Road, Ottawa
- January 8 to March 5
- Wednesday and Friday, 1 to 2 pm
Foster Farm Community Centre
Winter 2025
- 1065 Ramsey Crescent, Ottawa
- January 15 to March 28 (no classes on March 12 and 14)
- Wednesday and Friday, 10 to 11 am
Overbrook Community Centre
Fall 2024
- 33 Quill Street, Ottawa
- October 7 to December 13
- Monday and Friday
Winter 2025
- 33 Quill Street, Ottawa
- January 14 to March 28 (no classes on March 11 and 14)
- Tuesday and Friday, 10:30 to 11:30 am
Spring 2025
- 33 Quill Street, Ottawa
- April 8 June 13
- Tuesday and Friday, 10:30 to 11:30 am
Earl Armstrong Arena
Fall 2024
- 2020 Ogilvie Road, Ottawa
- October 10 to December 17
- Tuesday and Thursday
Winter 2025
- 2020 Ogilvie Road, Ottawa
- January 14 to March 27 (no classes on March 11 and 13)
- Tuesday and Thursday, 9:15 to 10:15 am
Spring 2025
- 2020 Ogilvie Road, Ottawa
- April 8 to June 12
- Tuesday and Thursday, 9:15 to 10:15 am
Alexander Community Centre
Winter 2025
- 960 Silver Street, Ottawa
- January 21 to April 3 (no classes on March 11 and 13)
- Tuesday and Thursday, 10:45 to 11:45 am
Spring 2025
- 960 Silver Street, Ottawa
- April 15 to June 19
- Tuesday and Thursday, 10:45 to 11:45 am
Bayshore Field House
Winter 2025
- 175 Woodridge Crescent, Ottawa
- January 14 to March 27
- Tuesday and Thursday, 9:00 to 10:00 am
Hellenic Community of Ottawa
Winter 2025
- 1315 Prince of Wales Drive, Ottawa
- January 13 to March 26
- Monday and Wednesday, 11:00 am to 12:00 pm
Virtual
Winter 2025
- Virtual Zoom meeting (link to follow via email after registration)
- January 16 to March 6
- Tuesday and Thursday, 9:00 to 10:00 am
Spring 2025
- Virtual Zoom meeting (link to follow via email after registration)
- March 25 to June 5
- Tuesday and Thursday, 9:00 to 10:00 am
Summer 2025
- Virtual Zoom meeting (link to follow via email after registration)
- July 8 to August 21
- Tuesday and Thursday, 9:00 to 10:00 am
Free exercise posters:
Download free exercise posters in multiple languages to practice at home:
Language | Poster |
---|---|
English | Strength and Balance Exercises |
French | Exercices de musculation et d’équilibre |
Arabic | تمارين القوة والتوازن |
Simplified Chinese | 力量和平衡鍛煉 |
Traditional Chinese | 力量和平衡锻炼 |
Somali | Jimicsiga Xoogga iyo Isku Dheelitirka |
Amharic | የጥንካሬ እና ሚዛን የመጠበቅ እንቅስቃሴዎች |
Farsi | تمرین هاى قدرتى و تعادلى |
Kinyarwanda | Imyitozo yo gukomeza umubiri no kuwufasha kuwufasha gukomera |
Vietnamese | Bài Tập Sức Mạnh và Thăng Bằng |
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
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