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Seniors' Health

Falls Prevention Made Easy

If you’re an older adult, you could be at risk for experiencing a fall. In Canada, 1 out of 3 adults over the age of 65 had a fall in the past year. Falls are dangerous and are responsible for the majority of serious injuries and loss of independence in older adults.

The Porcupine Health Unit is here to help you to stay active, stay independent, and stay on your feet.

Here are nine steps you can use to make sure you prevent a fall:

  1. Be Active
  2. Manage Your Medicines
  3. Manage Your Health
  4. Improve Your Balance
  5. Walk Tall
  6. Foot Care and Safe Footwear
  7. Regularly Check Your Eyesight and Hearing
  8. Eat Well for Life
  9. Identify, Remove, and Report Hazards

Get your Free Stay on Your Feet kit

Come to the Porcupine Health Unit and pick up a free Stay on Your Feet kit or visit the North-East LHIN website.

It includes:

  • Check your risk checklist;
  • Home hazard guide;
  • Easy to follow tips on how you can prevent a fall.

The kit is free. Drop by any Porcupine Health Unit office to pick one up!

Manage Your Medication

Available Exercise Programs:

Stand Up!

Stand Up! Is a program that is offered throughout the Cochrane district for older adults. It is a free exercise program that runs twice a week for 12 weeks with a trained facilitator.

Stand Up! has easy-to-do exercises that take place in group sessions and are able to be done at home.

In addition to the exercise classes, educational sessions occur once a week to give you tips on things like: identifying home hazards and choosing proper footwear.

Through the Stand Up! program, you can learn how to:

  • Reduce your risk of falling
  • Improve your balance and mobility
  • Choose proper footwear
  • Maintain and promote healthy bones
  • Use good posture
  • Identify possible risks in your home and reduce home hazards
  • Increase self-confidence
  • Be more active

From Soup to Tomatoes

From Soup to Tomatoes is a home-based exercise class that happens online every Monday, Wednesday, and Friday. Ranging from strength-based programs to gentle armchair yoga, From Soup to Tomatoes has something you can do to increase flexibility, balance, and strength. It's also available on USB drives. For more information, check out

Send an email to to learn more about exercise classes available in your area.

Nutrition for healthy aging:

As you age, your body needs less food, but may need more of certain nutrients, such as vitamin D and calcium. Eat a variety of healthy foods to make sure you get enough different nutrients. Here are a few tips to consider:

  • Choose vegetables and fruits, whole grain foods and protein foods that you enjoy. Frozen and canned options can be just as healthy and easier to prepare.
  • If your sense of taste or smell has changed, try different spices and herbs to add more flavour, instead of salt.
  • If some foods have become more difficult to eat, try choosing and preparing foods differently. For example, for a softer texture, try cooking vegetables instead of eating them raw.
  • Prepare meals and snacks when you have the most energy. Find recipes that only use a few ingredients and require little to no cooking. Use these recipes on days when you are too tired to cook.
  • Cook once, eat twice. Make meals that are great as leftovers or make a larger amount and freeze the extras.
  • Alternate a cooking day with a friend. This allows you to share the task of making meals and gives you the chance to try each other’s recipes and food traditions.
  • Eat with others as much as you can. Try joining a lunch group, eat with a neighbour, invite a family member over, or plan a potluck with friends. Also check local seniors’ community centres and ask about monthly lunches or community kitchens you could join.