Preventing falls: activities, resources, and concrete adjustments to implement
“ We want to prevent falls, but we don’t know concretely what to install, with what equipment, or how much time to dedicate to it. ” This is the phrase that comes up in almost all teams, and it reveals a real gap : recommendations exist, but concrete activities are lacking. Preventing falls is not just about installing grab bars : it’s a combination of activities, resources, and adjustments that can be implemented starting tomorrow, with available means.
This article is a toolkit. You will find twelve activities described step by step, a typical routine over a week, room-by-room adjustments, free downloadable resources, and the exact role of digital tools. The common thread: simple materials, precise actions, and concrete references, designed for professionals in establishments, home services, medical-social structures, or communities that support elderly people at risk of falling.
The essentials in 30 seconds
Effective fall prevention is not an isolated workshop: it is a set of regular activities, monitoring tools, and environmental adjustments that reinforce each other.
- The main lever — work on balance, leg strength, and attention a little each day, rather than a lot once a week.
- The materials — a stable chair, a clear hallway, a ball, a stopwatch: most activities cost almost nothing.
- The environment first — lighting, contrasts, organization, and visual cues produce immediate and lasting effects.
- Track to progress — a session sheet and a monitoring table transform scattered exercises into a real program.
- The role of the healthcare professional — any physical activity program should be validated with a doctor or physiotherapist; this guide provides references, not prescriptions.
Preventing falls: activities, tools, and the method that works
A fall almost never has a single cause. It most often results from an accumulation: a balance that weakens, legs that lose strength, vision that declines, a medication that causes dizziness, a slippery rug, and insufficient lighting in the hallway. This is why an isolated action is always disappointing. Preventing falls requires acting simultaneously on the person, their activities, and their environment, with the right monitoring tools.
According to the World Health Organization, falls are one of the leading causes of injuries among elderly people. The good news, widely reiterated by Public Health France in its work on healthy aging, is that a large part of the risk is modifiable: adapted physical activity, housing adjustments, and identifying risk factors are recognized levers. In other words, what you implement makes sense.
The guiding principle can be summed up in one sentence: regularity takes precedence over intensity. Ten minutes of balance exercises each day provide more protection than a long weekly session that is quickly forgotten. A muscle that is no longer used atrophies; a postural reflex that is no longer engaged dulls. Conversely, short and daily engagement maintains abilities without exhausting the person or the team.
Even before implementing activities, a period of observation changes everything. Observe what, in the person and around them, increases the risk: declining vision, recent medication, a fear of falling that leads to less movement, poorly lit housing, inappropriate footwear. This observation is not medical: it consists of looking concretely at daily life and noting weaknesses. It then guides the choice of activities and adjustments: the same levers are not targeted for a person who lacks strength as for someone who is losing confidence in their walking. It is this intersection of observation, activities, and environment that gives strength to an approach.
None of the activities described below replace medical advice. Before any physical activity program, the agreement of the attending physician and, when possible, the evaluation of a physiotherapist or a professional in adapted physical activity are essential. In case of pain, discomfort, dizziness, or unusual imbalance, stop the activity, secure the person, and report immediately. For a fall with trauma or loss of consciousness, contact the emergency services in your country.
Not "which exercise is the most complete?" but "what is the smallest challenge this person can take on today by succeeding in most of their attempts?". Fall prevention is about this fine adjustment: enough difficulty to progress, enough success to continue.
12 concrete activities to implement starting tomorrow
Each activity is described according to the same scheme: objective, equipment, duration, procedure, an easier variant, a more difficult variant, and the sign that shows it works. All are practiced safely, near a stable support, and are validated with the healthcare professional who follows the person.
Repeated chair rise
- Objective — strengthen the thighs and buttocks, the key muscles for rising and standing balance.
- Equipment — a stable chair, without wheels, back against a wall.
- Duration — 5 minutes, once or twice a day.
- Procedure — sitting at the edge of the chair, feet flat, rise then sit back down slowly, controlling the descent. Repeat according to abilities, with breaks.
- Easier variant — use the armrests or elevate the seat with a firm cushion.
- More difficult variant — cross arms over the chest to no longer use hands, then slow down the descent even more.
- Sign that it works — the person gets up from their chair during the day without support, or with less effort.
- ❌ To avoid — a chair with wheels or a stool: the first prerequisite is the stability of the support.
Weight transfer from one foot to the other
- Objective — awaken lateral balance reactions, those that catch an imbalance to the side.
- Equipment — a work surface or the back of a chair to place hands on.
- Duration — 3 to 4 minutes.
- Procedure — standing, feet hip-width apart, gently transfer weight onto the right leg, return to center, then to the left. Slow, controlled movement, without jerks.
- Easier variant — keep both hands on the support.
- More difficult variant — place only one hand, then one finger, then nothing at all if balance allows.
- Sign that it works — the person holds the weight transfer longer without grabbing onto the support.
The station on one foot, near a support
- Objective — work on unipodal balance, which is heavily engaged with each step and when crossing an obstacle.
- Equipment — a solid work surface or a support bar, never an unstable piece of furniture.
- Duration — a few seconds per foot, repeated, over 3 minutes.
- Procedure — one hand on the support, slightly lift one foot off the ground and hold the position for a few seconds, then switch sides.
- Easier variant — simply lighten the support of the foot without fully lifting it off.
- Harder variant — release the hand from the support, then close the eyes for a moment only if safety is total and the support is within immediate reach.
- Sign that it works — the holding time increases and walking gains confidence.
- ❌ To avoid — propose this activity without immediate support within reach.
Walking in a corridor with markers
- Objective — maintain endurance, step length, and confidence in walking.
- Equipment — a clear corridor, accessible handrails, possibly markers on the ground.
- Duration — 5 to 10 minutes, once a day.
- Procedure — a fixed, known route, at a comfortable pace, announcing the markers encountered. Observe the regularity of the step and posture.
- Easier variant — walk along a handrail, over a short distance.
- Harder variant — increase the distance, add a half-turn midway, or walk by placing the heels first then the toes.
- Sign that it works — the route is covered faster, or further, with less fatigue.
Walking with dual task
- Objective — prepare the brain to manage walking and attention simultaneously, as in real life where one walks while talking or carrying an object.
- Equipment — a secure corridor, a companion nearby.
- Duration — 3 to 5 minutes.
- Procedure — walk while performing a small mental task: naming first names, counting backwards by twos, listing fruits. Be ready to secure.
- Easier variant — stop walking during the mental task, then resume.
- Harder variant — carry a light object at the same time, or add a change of direction.
- Sign that it works — the person no longer systematically slows down when spoken to while walking.
- ❌ To avoid — impose the dual task on a person whose balance is very precarious without support or close accompaniment.
Rising on toes and heels
- Objective — strengthen the calves and ankle muscles, essential for cushioning and propulsion.
- Equipment — a work surface to place the hands.
- Duration — 3 minutes.
- Procedure — standing, hands placed, rise on the tips of the toes, return, then lean back on the heels while lifting the toes. Chain slowly.
- Easier variant — reduce the amplitude and firmly support with both hands.
- Harder variant — lighten the support, or hold for a moment at the top of the movement.
- Sign that it works — the person ascends a step or curb with more ease.
Overcoming obstacles on the ground
- Objective — train the action of stepping over, which is often lacking when crossing a threshold or a cable.
- Material — flat and soft markers placed on the ground (foam strips, thick sheets), never hard or slippery objects.
- Duration — 4 to 5 minutes.
- Procedure — place a few spaced markers in the corridor and walk over them, under supervision and near a handrail.
- Easier variant — a single marker, very thin, to be crossed while holding on to support.
- Harder variant — space the obstacles irregularly to force adjustment of the step.
- Sign that it works — everyday thresholds are crossed without snagging.
- ❌ To avoid — using rigid or slippery objects as obstacles: they become a danger themselves.
Controlled object pickup
- Objective — relearn to bend down and stand up without losing balance, a moment of high fall risk.
- Material — a light object placed on a chair or a low stool, a support within reach.
- Duration — 3 minutes.
- Procedure — lean down to grab the object while keeping one hand on the support, then slowly stand up. Start high before going lower.
- Easier variant — the object remains at waist height.
- Harder variant — gradually lower the object towards the ground, always with support and according to the physiotherapist's advice.
- Sign that it works — picking up a fallen object no longer causes apprehension.
Ball exchanges sitting or standing
- Objective — work on hand-eye coordination, postural reactions, and anticipation, in a friendly activity.
- Material — a light foam ball, two to four participants.
- Duration — 5 to 10 minutes.
- Procedure — pass the ball while varying the trajectories: to the right, to the left, a little higher, a little further, which requires readjustment.
- Easier variant — play sitting, with slow and announced passes.
- Harder variant — play standing, add a rule (say a word at each reception).
- Sign that it works — catches are quicker and the person rebalances themselves after a wide gesture.
Dance and movement to music
- Objective — maintain mobility, rhythm, and the pleasure of moving, often more motivating than a classic exercise.
- Material — a speaker, a clear space, chairs for those who remain seated.
- Duration — 10 to 15 minutes.
- Procedure — propose simple movements to familiar music: swaying, lateral steps, arm movements, seated or standing depending on abilities.
- Easier variant — everything is done seated, mainly mobilizing the upper body.
- Harder variant — add movements and changes of direction, secured by the proximity of supports.
- Sign that it works — participation lasts longer and mood improves significantly.
Ankle mobility and the awakening of the arch
- Objective — improve ankle flexibility and foot sensitivity, balance sensors that are too often neglected.
- Material — a chair, possibly a small soft ball to roll under the foot.
- Duration — 4 minutes.
- Procedure — seated, draw circles with the tip of the foot, bring back then point the foot, then gently roll a ball under the sole.
- Easier variant — limit to flexion and extension movements of the foot.
- Harder variant — perform the movements standing, one hand on a support.
- Sign that it works — walking seems smoother, less stiff at the feet.
Training attention and reaction speed
- Objective — support the cognitive functions involved in walking: attention, processing speed, ability to react to the unexpected.
- Material — a tablet with a cognitive stimulation app, or simple attention games on paper.
- Duration — 10 to 15 minutes, a fixed time slot.
- Procedure — propose attention and reaction exercises adapted to the level, with a gradual adjustment of difficulty.
- Easier variant — slow exercises, with short instructions and only one element to monitor.
- Harder variant — increase the number of elements to process and the required speed.
- Sign that it works — the person reacts faster to an unexpected event and manages walking better in a busy environment.
It is neither its difficulty nor its duration: it is the success rate. If the person fails more than once in three attempts, the level is too high and they will give up. It is better to have an activity considered too simple by the facilitator than an activity that causes the person to fail and discourages them. We only increase the difficulty when success is stable.
Structure your fall prevention approach
The training “Preventing falls: identifying risks, acting daily, and reorganizing the environment” details, in 18 lessons, how to identify risk factors, build suitable activities, and rearrange living spaces. 100% online, at your own pace, unlimited access. Certified organization Qualiopi (No. 11757351875), certificate of completion.
Discover the training — €150A typical routine over a week
An isolated activity prevents nothing: it is regularity that protects. Here is an example of distribution over a week, to be adjusted according to the person's abilities and the opinions of health professionals. The idea is not to do a lot one day, but a little each day, alternating balance, strength, and attention to never tire the same area.
| Day | In the morning (10-15 min) | During the day (5 min) |
|---|---|---|
| Monday | Repeated chair rise + weight shift | Walking in the corridor with markers |
| Tuesday | Ball exchanges + ankle mobility | Attention and speed (tablet) |
| Wednesday | Standing on one foot + rising on toes and heels | Dual-task walking |
| Thursday | Dancing and moving to music | Controlled object picking |
| Friday | Overcoming obstacles + weight shift | Walking in the corridor with markers |
| Saturday | Chair rise + ball exchanges | Ankle mobility |
| Sunday | Enjoyable walk, longer, at a free pace | Active rest: gentle stretches |
This table is just a framework. Three principles make it effective: placing demanding activities in the morning, when alertness is better; alternating activities to avoid fatigue; and planning a lighter day. Above all, we track what has been accomplished: without tracking, the routine crumbles as soon as the first busy week arrives.
Attach the routine to an already existing moment: the chair rise just before lunch, walking after coffee, attention exercise in the early afternoon. An activity linked to a daily marker is much more likely to be followed than an activity "when we have time," which never happens.
Arrange the environment, room by room
You can strengthen balance as much as you want: if the floor is slippery and the corridor is dimly lit, the risk remains high. Arranging the environment offers the best cost/effect ratio of all prevention. Most of the measures below are inexpensive and provide immediate benefits.
| Location | What poses a problem | What we put in place |
|---|---|---|
| Room | Nocturnal rise in the dark, objects out of reach, rugs | Switch or night light accessible from the bed ; illuminated path to the toilet ; remove unsecured rugs ; glasses and water within reach |
| Bathroom | Wet floor, transfers, prolonged standing | Grab bars, non-slip mat, shower seat, floor dried without delay, equipment prepared in advance |
| Hallways | Clutter, shiny floors, lack of landmarks | Clear circulation at all times, continuous handrails, enhanced lighting, contrasting visual markers at intersections |
| Kitchen | Items stored too high or too low, slippery floor | Store frequently used items at hand level, wipe immediately, avoid climbing on a chair or stool |
| Living room / common room | Wires on the floor, chairs too low, uneven lighting | Group and secure cables, choose firm seating with armrests, standardize the lighting |
| Everywhere | Low contrasts, insufficient lighting, noise | Enhance contrasts and general lighting, mark steps, limit background noise that distracts attention : immediate benefit, almost no cost |
Four levers are present everywhere : light, contrasts, storage, and visual markers. Sufficient and uniform lighting eliminates shadowy areas where the foot hesitates. Strong contrasts help to identify a step, an edge of furniture, a handle. Unobstructed storage clears the passage. Visual markers indicate changes in level and support points. Together, they transform a living space into a protective environment.
Too soft slippers, worn soles, and overly long clothing are frequent and easily correctable causes of falls. Check the footwear : a closed shoe, holding the heel, with a non-slip sole, is part of prevention just like the arrangement of the rooms.
The free DYNSEO supports and how to use them
Activities without follow-up remain scattered activities. For a prevention program to last over time and progress, it is necessary to track : what has been done, how the person reacted, what evolves. DYNSEO provides free supports, freely accessible, directly useful here.
The session follow-up sheet
To note, after each activity, the date, what was proposed, the level used, the success, and an observation. In a few lines, it transforms an isolated activity into exploitable data. To be used here to track balance and walking activities day after day. Download the session follow-up sheet.
The skills tracking table
To objectify progress over several weeks : time standing on one foot, number of chair rises, walking distance, ease of turning. Ideal for spotting progress or, conversely, a warning signal to convey. Download the skills tracking table.
The progress tracking table (visual)
A visual support that makes progress readable for the person themselves. Seeing their curve improve is a powerful motivator, often more effective than any verbal encouragement. Download the progress tracking table.
The liaison notebook
To coordinate the stakeholders: physiotherapist, home help, family, care team. Everyone notes their observations, which avoids contradictory instructions and secures transmissions over the shifts. Download the liaison notebook.
The rule of thumb: choose one or two supports, not four. A tool that is actually filled out every day is better than a pile of abandoned sheets. Always store them in the same place, accessible to the entire team. The complete catalog of free tools allows you to go further according to your needs.
Fill out a short support immediately after the activity, with a concrete observation note (“held for 8 seconds on the right foot, hesitation on the left”). Review it each week to adjust.
Multiplying supports to the point of spending more time filling them out than doing the activity, or noting vague impressions (“average session”) that will not help anyone decide on the next steps.
Digital: which application, for which exercise
Digital does not replace real physical activity or the physiotherapist. It brings two things that are difficult to obtain otherwise: automatic adjustment of difficulty and a trace of results that can be used to track progress. Regarding fall prevention, its main interest lies in the cognitive aspect: attention, reaction speed, management of dual tasks.
| Application | Public | Usage for fall prevention |
|---|---|---|
| SCARLETT | Seniors, Alzheimer's disease and Parkinson's disease | Priority application here: simplified interface, attention exercises, speed and visual tracking adapted for elderly people, in short and regular sessions |
| CLINT | Adults, mental health, after a Stroke | Individual sessions of 15 minutes to maintain attention and executive functions in younger adults |
For this usage, prioritize SCARLETT with a fixed time slot of 10 to 15 minutes per day, focusing on attention and processing speed exercises: these support walking in a busy environment and reacting to the unexpected. Three conditions for this to work: one profile per person to keep the level just right, a fixed time slot rather than usage according to availability, and a designated person to set up and follow up. Without a designated person, a tablet ends up in a drawer within a few weeks.
You can also start by assessing the starting capabilities using the cognitive tests offered by DYNSEO: they provide a useful benchmark for choosing the right level of exercise and measuring progress later.
The 5 mistakes to avoid
Some mistakes negate the benefits of everything else. Knowing them prevents losing weeks of work.
- Trying to do too much at once. A long exhausting session once a week does not protect; it discourages and often leads to giving up. Prevention relies on the regularity of small daily sessions.
- Aiming too high "to avoid infantilizing". The intention is good, the effect is public failure followed by abandonment. One should calibrate to a level where the person succeeds most of the time, and then increase the difficulty.
- Neglecting the environment. Working on balance while a mat slips and a corridor remains dark is like patching a leak while leaving the tap running. Both go hand in hand.
- Not tracking anything. Without a follow-up sheet, one no longer knows what has been done or what is progressing: the routine crumbles at the first replacement or the first busy weekend.
- Acting without the healthcare professional. A physical activity program should be validated with a doctor or physiotherapist. Ignoring pain, dizziness, or a change in condition risks the opposite of what one wants to prevent.
To go further
Everyday situationsPreventing falls: 10 difficult situations and how to respond
Professional posturePreventing falls: teamwork and skill development
The trainingProgram, content, and who the "Preventing falls" training is for
These in-depth resources complement the toolkit presented here: the in-depth guide to understand the mechanisms, concrete situations to react at the right moment, and the professional posture to anchor the approach within a team. The DYNSEO trainings and the catalog of free tools remain accessible at any time.
Frequently asked questions
How often should fall prevention activities be practiced ?
Regularity is more important than quantity. A little each day protects more than a long weekly session. Aim for daily time, even short, alternating balance, strengthening, and attention to avoid always tiring the same abilities. A routine spread over the week, like the table proposed above, allows covering all areas without overload. The key is to link the activity to a fixed point in the day so that it is actually followed. In case of fatigue, pain, or decrease in form, lighten the load and seek the opinion of a healthcare professional.
How long should a session last ?
Better to be short and regular than long and occasional. A session of 10 to 15 minutes in the morning, supplemented by a 5-minute period during the day, is sufficient for daily work. An activity that exceeds the person's attention or endurance capacity becomes counterproductive : it generates fatigue and discouragement. Observe signs of weariness and stop before exhaustion. The ideal duration is one where the person remains engaged and succeeds in most of their attempts. It can be gradually extended over the weeks, provided that success remains stable and validated by the healthcare professional.
How to maintain motivation over time ?
Motivation relies on three levers. First, success : calibrate the activity so that the person often succeeds, as repeated failure leads to abandonment. Next, the visibility of progress : a visual tracking chart, where one can see their curve improve, encourages more than words. Finally, pleasure : dance, ball, music, or a group activity are much better followed than an exercise perceived as a medical constraint. Value every small concrete progress, link the activity to a pleasant moment of the day, and vary the proposals to avoid weariness.
What equipment should really be planned ?
Very little, and often nothing specific. A stable chair without wheels, a clear hallway, a solid work surface for support, and a lightweight foam ball cover the majority of activities. A tablet with a cognitive stimulation app usefully complements the attention aspect. On the safety side, the important thing is not sophisticated equipment but stable supports always within reach, a non-slip floor, and good lighting. For the layout, grab bars, non-slip mats, and night lights represent a modest investment considering the risk avoided. The rest mainly involves organization and regularity.
From what age or condition to start ?
There is no age to act : prevention is useful for both a still autonomous person who wants to remain so and a person already weakened. What changes is the intensity and supervision, not the principle. The more precarious the balance, the closer the activities are done to a support and under close supervision. A past fall, a fear of falling, a recent hospitalization, or a treatment that causes dizziness are all signals to strengthen prevention. In all cases, evaluation by a doctor or a physiotherapist guides the choice of activities and their progression.
In summary, preventing falls relies on the combination of three pillars : regular and well-calibrated activities, tracking tools to objectify progress, and adjustments that make the environment protective. None of these pillars is sufficient alone ; together, they truly reduce the risk. Start small, track what you do, adjust with the healthcare professional, and establish regularity : it is what protects.
The suggestions in this article are general guidelines for informational purposes. They do not replace the advice of a doctor, the assessment of a physiotherapist or a professional in adapted physical activity, nor the protocols of your organization. Any physical activity program must be validated in advance. In case of pain, discomfort, dizziness, or a fall with trauma, secure the person, report immediately, and contact emergency services in your country if necessary.
Move from scattered activities to a real prevention approach
The training “ Preventing Falls : identifying risks, acting daily, and reorganizing the environment ” provides you with the complete method : 18 lessons, 100 % online, at your own pace, unlimited access. You will leave with adapted activities, follow-up materials, and an immediately applicable layout plan. Certified organization Qualiopi (N° 11757351875), certificate of completion.
Discover the training — 150 €