EXERCISE | Keep your body active
En français? Cliquez ici.
Physical activity is any activity that moves your body and increases the amount of energy you use. Regular activity makes you stronger, improves your balance and helps prevent falls.
- Ask your doctor, physiotherapist or health care provider about the best type of exercise program for you.
- To achieve health benefits and improve functional abilities, adults aged 65 years and older should do at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in chunks of 10 minutes or more.
- Try all three kinds of physical activity:
- Strength and balance exercises, such as lifting light weights, stair climbing, tai chi.
- Endurance exercises, such as walking and dancing.
- Flexibility exercises, such as tai chi, stretching, and yoga.
- Choose activities you enjoy!
Tell your doctor or health care provider if you have had a fall.
We’ve collected some great resources to help you exercise at home, as well as tools to help you find exercise classes focused on increasing balance and mobility. A physiotherapist can help design a simple program you can do on your own to help keep you moving, and does not require a doctor’s referral.
Vancouver Coastal Health has a great falls prevention resource, Stay on Your Feet, in English, Chinese, Farsi, and Punjabi.
EXERCISE HELP | Find a physiotherapist
To find a physiotherapist near you who can help you with developing a simple personalized program of realistic exercises you can work on. To find Physiotherapist in BC, use this tool on the Physiotherapy Association of BC website.
EXERCISE INSTRUCTIONS | Printable Handout
Click on the image below to download the Handout on Home Activities.
Tai Chi for Elders from Hip Health and Mobility on Vimeo.
Join Dr. Tiffany Shubert, Physical Therapist and expert in aging, health, and wellness in video one of this multi-part falls prevention exercise program:
Otago-based Falls Prevention Exercise Program – Video 1
Otago-based Falls Prevention Exercise Program – Video 2
Otago-based Falls Prevention Exercise Program – Video 3
Otago-based Falls Prevention Exercise Program – Video 4
Indigenous Sport BC FitNation – Chair Workout Trailer
Indigenous Sport BC FitNation – Cardio Chair Workout
Indigenous Sport BC FitNation – Resistance Chair Workout
Indigenous Sport BC FitNation – Full Body Chair Workout
Low Impact Workouts
YMCA Low impact workouts for people with reduced mobility – Full Channel with Gentle Fit and YThrive Gold videos
EXERCISE | Classes
Find an exercise program in your area using the links below or contact your local community centre.
Osteofit – A certified exercise, education, and falls prevention program for people who are at risk of fractures and falls.
Steady Feet – To participate in a Steady Feet program, you must be able to be able to walk independently, with or without a mobility aid. The program includes a 20 minute assessment session and 2 sessions per week for 8-10 weeks.
Richmond Fall Prevention Program