Physical activity and fall prevention in older adults

Physical activity reduces the risk of falling by strengthening the muscles and bones and improving balance. Moving more can prevent a large number of chronic diseases including several types of cancer, in addition to improving cognitive ability and mental health.

You can do this at any age by choosing activities that suit you.

Moving every day is important at any age. As you get older, you can stay independent for a long time. It is recommended to move based on what you enjoy and makes you feel good.

Moving does not need to be organized; just incorporate it into your everyday life. For example, you can:

• go for a walk with a neighbour, a friend;
• do volunteer work;
• dance;
• swim;
• play pickleball;
• do yoga;
• take the stairs instead of the elevator;
• go for a bike ride, etc.

Any additional movement, depending on your abilities and interests, will improve your health and reduce your risk of falling.

As a preventive measure, it is advisable to check if you can get up off the floor safely. Follow the steps for getting up off the floor on your own after a fall (in French only) to find out if you should strengthen your muscles, improve your balance or maintain your gains. For more advice on physical activity, go to the page Improving your health through physical activity.

The regional public health directorates offer programs designed for older adults, such as Viactive and PIED.

This physical activity program offers simple and safe exercise routines, designed and validated by kinesiologists or physical activity specialists to improve:

• cardiovascular health;
• strength;
• muscle endurance;
• balance;
• flexibility.

The sessions are led by instructors or volunteers from the same age group, trained by physical activity specialists.

People 50 years of age or older who want to improve their health through physical activity.

Go to the “Find a program near you” section for all the information about this program, depending on your region.

If you would like to lead Viactive sessions as a volunteer, contact the person responsible for the program in your region by consulting page 211.

This fall prevention program is known for its effectiveness in:

• improving the quality of life of older adults;
• increasing their confidence in their abilities;
• promoting the maintenance of an active life;
• recognizing the risk of falling.

The group sessions are led by health professionals. They take place over a period of three months, twice a week.

Independent older adults aged 65 and over, living in the community, who are worried about their balance or who are afraid of falling.

You can assess your risk of falls by completing a questionnaire. If you get four or more points, discuss it with your doctor or another health professional.

See the “Find a program near you” section for all the information about this program, depending on your region.

See the resources available in your region and how to participate:

Abitibi-Témiscamingue (08)

• Viactive - Abitibi-Témiscamingue (in French only)
• PIED - Abitibi-Témiscamingue (in French only)
• To contact the CLSC in your RCM: Installations of Santé Québec Abitibi-Témiscamingue (in French only)

Bas-Saint-Laurent (01)

• Viactive - Bas-Saint-Laurent (in French only)
• Informations pour prévenir les chutes - Bas-Saint-Laurent (in French only)

Capitale-Nationale (03)

• Viactive - Capitale-Nationale (in French only)
• ÉquiLIBRE (in French only)
• PIED - Capitale-Nationale (in French only)

Chaudière-Appalaches (12)

• Informations pour prévenir les chutes - Chaudière-Appalaches (in French only)
• Viactive - Chaudière-Appalaches (in French only)
• PIED - Chaudière-Appalaches (in French only)

Côte-Nord (09)

• Viactive - Côte-Nord (in French only)
• PIED - Côte-Nord (in French only)

Estrie (05)

• Viactive - Estrie (in French only)
• PIED et Programme d’amélioration à la stabilité (P.A.S.) (in French only)
• Précisions sur les programmes Viactive et PIED (in French only)
• Caring for your health program

Gaspésie–Îles-de-la-Madeleine (11)

• Viactive - Gaspésie–Îles-de-la-Madeleine (in French only)
• PIED - Gaspésie–Îles-de-la-Madeleine (in French only)

Lanaudière (14)

• Viactive - Lanaudière (in French only)
• PIED - Lanaudière (in French only)
• Vivre en équilibre - Lanaudière (in French only)

Laurentides (15)

• Viactive - Laurentides (in French only)
• PIED - Laurentides (in French only)

Laval (13)

• Informations pour prévenir les chutes - Laval (in French only)
• Viactive - Laval (in French only)
• PIED - Laval (in French only)

Mauricie–Centre-du-Québec (04)

• Viactive - Mauricie–Centre-du-Québec (in French only)
• PIED - Mauricie–Centre-du-Québec (in French only)

Montérégie (16)

• Viactive - Montérégie (in French only)
• PIED - Montérégie (in French only)

Montréal (06)

• Informations pour prévenir les chutes - Montréal (in French only)
• Le GO pour bouger - Montréal (in French only)
• Viactive - Montréal (in French only)
• PIED - Montréal (in French only)
• Vivre en équilibre - Montréal (in French only)

Nord-du-Québec (10)

• Programmes d’exercices avec aide à la marche (in French only)
• Programmes d’exercices sans aide à la marche (in French only)

Nunavik (17)

Viactive and PIED are not available for this region at this time. Other activities may be offered. Do not hesitate to ask health or leisure professionals.

Outaouais (07)

• Viactive - Outaouais (in French only)
• PIED - Outaouais (in French only)

Saguenay–Lac-Saint-Jean (02)

• Viactive - Saguenay–Lac-Saint-Jean (in French only)
• Vidéos Viactive - Saguenay–Lac-Saint-Jean (in French only)
• PIED - Saguenay–Lac-Saint-Jean (in French only)

Terres-Cries-de-la-Baie-James (18)

• Tips for an active lifestyle
• The PIED service is not available for this region at this time. Other activities may be offered. Do not hesitate to ask health or leisure professionals.

Depending on the region, other programs or activities may be offered. If necessary, ask your CLSC, your Direction régionale de santé publique or your community or leisure centre.

If nothing is offered in your region, go to the page Improving your health through physical activity for tips and recommendations.