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Falls Prevention Program

A certified, evidence-based, training program for instructors and facilitators working with older adults--who may be frail--with exercises and movements to reduce the risk of falls.
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What is Osteofit?

Contact your local community centre to find out about Osteofit classes offered closest to you.
Exercise is a proven effective treatment option for people with osteoporosis in combination with medication and nutrition.

  • Exercise can modify some fall risk factors and thus reduce falls in older adults.
  • A physically active lifestyle is associated with a reduced risk of osteoporotic fracture.
Osteofit is BC Women’s certified exercise, education and falls prevention program for individuals with osteoporosis, low bone density or who are at risk of fractures and falls. Osteofit aims to provide safe and gentle exercises for individuals with minimal previous exercise experience.

Osteofit is medically endorsed and based on published research. It was designed and updated by clinical specialists from BC Women’s former Osteoporosis program. Osteofit instructors are specially trained and certified by BC Women’s Hospital +Health Centre.

The goals of Osteofit are to:

  • Reduce your risk of falls and fractures
  • Improve your ability to do day-to-day activities
  • Increase your confidence and independence
  • Improve your quality of life
Many health care providers refer their patients to Osteofit and Get Up & Go! classes however anyone can attend and physician referrals are not manadatory. Routine health screening is conducted at the beginning of the program and depending on an individual's responses, medical clearance may be required. This can be obtained from a physician or nurse practitioner. Participants may also contact HealthLinkBC Qualified Exercise Professional for assistance in completing the Physical Activity Readiness Questionnaire (the PARQ+). The Osteofit instructor will assist the participants with health screening and determining if medical clearance is required. Health Screening and Medical Clearance forms are available here and from the Osteofit instructor.  

Frequently asked questions

It can be frightening to learn you have osteoporosis or low bone density. You might mistakenly think exercise will cause you to fall and break your bones. Research shows that exercise helps to build your muscles, improve mobility and balance and reduces your risk of falls and fractures.

Osteofit has been designed specifically for people with osteoporosis and low bone density who have been inactive and are looking for an introductory exercise program.  

Osteofit is safe and gentle enough not to cause pain or injury, even if you're not used to exercise. Osteofit is safe for individuals for have had spinal or other fractures or who have broken their hip or other bones. 

Osteofit will teach you how to reduce the risk of future fractures and the exercises will strengthen the muscles that support the spine and hip.


Osteofit classes offer a combination of exercise and education in a supportive group environment. Each one-hour class has a low participant-to-instructor ratio and is led by a certified Osteofit instructor.


Each Level 1 class contains an education and information sharing session. Instructors provide the latest information on osteoporosis, falls prevention, nutrition and healthy living.


Osteofit exercises have been chosen by clinical specialists in the former Osteoporosis program for their effectiveness in reducing the risk of falls, decreasing the rate of bone loss, strengthening muscles and improving posture. The exercise portion of an Osteofit class includes:

  • warm-up exercises
  • functional movement
  • agility activities
  • resistance training
  • stretches
  • relaxation

Participants work at their own level in each class.

Exercises can be done seated, standing, or on a mat. Some exercises may involve the use of weights or resistance bands. The low instructor-to-participant ratio ensures each participant receives personal attention and assistance throughout the class.

What to Wear & Bring to Class

Loose-fitting clothing that is not restrictive and comfortable to move around in is best. Your shoes should be sturdy lace-up style with wide soles for good balance. Street shoes are generally not appropriate. 

You do not need to bring anything to class but it is a good idea to bring a bottle of water and a towel for laying on the mat during mat exercises.

Osteofit class levels

Osteofit classes offer two levels of participation:

  • Osteofit Level 1: Introduction to Osteofit exercises
  • Osteofit Level 2: Osteofit ongoing exercise program.
Osteofit Level 1

Osteofit Level 1 is a one-hour class offered twice per week for a minimum of 6 weeks or 12 sessions. Level 1 focuses on introducing participants to exercise with particular attention to proper technique and spine stability through safe and simple movements to improve strength, posture, balance and agility.

Osteofit Level 2

Osteofit Level 2 is the ongoing exercise and education program for graduates of Osteofit Level 1. Osteofit Level 2 is a one-hour class offered twice weekly for a minimum of 6 weeks or 12 sessions. This is a slightly more challenging exercise program to build on the strength, posture, agility and balance developed in Level 1.

Note: for those who would prefer a gentler introduction to exercise or for those with balance and mobility impairments and are not yet ready to attend a community based exercise program, the Get Up & Go! program might be best suited to you.

Get Up & Go! is a collaboration between BC Women's Osteofit and Fraser Health Falls and Injury Prevention. It provides an entry level exercise program for seniors at high risk for falls, for those with balance and mobility impairments, those using mobility aids (canes, walkers and wheelchairs). It is a safe exercise program designed to improve strength, balance and coordination as well as functional ability, independence and quality of life. Contact Fraser Health or telephone 604- 587-7866 for a list of classes and for more information. Get Up & Go! is taught by registered Osteofit instructors.

Advancing Beyond Osteofit

After participating in Osteofit Level 2, some participants feel confident to move on to a more challenging exercise program. Your Osteofit instructor will be able to recommend suitable fitness programs for your age and fitness level.


Osteofit instructors receive specialized training and are certified by BC Women's Hospital &+ Health Centre. Instructors have access to BC Women's clinical team of physicians, nurse clinician, physiotherapist and dietitians who provide on-going support to the program.

Osteofit instructors are required to maintain a high level of competency and re-certification is required every three years. Instructors participate regularly in professional development workshops to maintain their Osteofit certification and to stay current on the latest information about osteoporosis and exercise.


Osteoporosis is a disease characterized by low bone mass and decreased bone strength. This causes bones to be fragile and at risk of fracture, especially the hip, spine and wrist bones. Osteoporosis is often called "the silent thief" because bone loss occurs without symptoms. About 1 in 3 women, and 1 in 5 men aged over 50 will suffer an osteoporotic fracture. Visit the Osteoporosis Canada for more information.

Osteofit is an evidence-based program that is regularly evaluated and updated by researchers and clinicians from BC Women's. We also regularly collect data on program participation, reasons for participation, and whether objectives are being realized. This information translates to direct improvements to the program.



Get Up & Go!

Get Up & Go!

Contact your local seniors activity centre to learn about Get Up & Go classes offered closest to you

Get Up & Go! is taught by Osteofit Instructors who have taken additional training. The program is run out of senior centres. 

This adapted Osteofit program is directed to those with mobility impairments who require walking aids and are at increased risk for falls. Get Up & Go! was developed at the request of Fraser Health Falls and Injury Prevention to assist individuals unable to attend a community based fitness class. It is designed to improve joint mobility, functional strength, balance and coordination in a small group setting. Many health care providers refer their patients to Get Up & Go! but a referral is not required to participate. Medical clearance may be required. 

Who can take a Get Up & Go! class:
  • May use a mobility aid such as a walker, cane, wheelchair or scooter
  • Must be able to transfer to a chair. If unable to do so independently, a care giver must attend
  • Must be able to follow directions through verbal or physical gestures with or without the help of a care giver
  • Not able to safely participate in a community class due to physical and/or cognitive concerns
  • Must have transportation to/from the class
  • Must commit to a minimum of 1 session per week for 6 weeks

Costs to participate are set by the facility who organizes the class.  Contact your local facility for registration details.

Find a class

Contact your  local community/recreation centre for information about Osteofit classes nearest you

Osteofit classes are offered in many local community/recreation facilities and seniors' centres throughout BC.

Individual facilities offering Osteofit classes set the cost of the programs depending on number of participants and number of classes. Please contact the facility directly.

Contact your community/recreation centre directly to find out if they offer Osteofit or Get Up & Go! classes. 

Ask your family physician or physiotherapist to learn whether Osteofit or Get Up & Go! programs are right for you. 



Abbotsford Recreation Centre  604-853-4221


Confederation Seniors Centre 604-294-1936

Bonsor Recreation Complex 604-297-4597


Dogwood Pavilion  604-927-6098


McKee Seniors Centre  604-946-1411


Hope Recreation Centre 604-869-2304


Lakeshore Place (Contact instructor) 250-215-6612


Timms Community Centre  604-514-2940

Langley Seniors' Centre 604-530-3020

St. Nicholas Church (contact instructor) 604-218-4715

Maple Ridge 

Maple Ridge Leisure Centre  604-467-7422


Lifetime Learning  604-820-0220

New Westminster 

Century House  604-519-1066

North Vancouver

Silver Harbour Centre  604-980-2474 


Port Coquitlam

Port Coquitlam Community Centre 604-927-7529

Port Moody

Port Moody Recreation Complex 604-469-4556

Saanich (Vancouver Island) 

George Pearkes Recreation Centre  250-475-5400


Greater Vernon Parks & Recreation  250-545-6035

Schubert Centre (Contact instructor) 250-470-3553

Victoria (Saanich)

George Pearkes Recreation Centre 250-475-5400

White Rock 

White Rock Leisure Centre  604-541-2199

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SOURCE: Falls Prevention Program ( )
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