Measuring balance is a critical step for older adults to prevent falls. These simple tests help evaluate balance and guide targeted exercises. Always perform tests with a caregiver nearby for safety.
1. Static Balance Tests
Measures stability while standing still.
Perform on a flat, clear surface with sturdy support nearby (e.g., countertop).
- Feet Together (Tandem Stand)
Stand with feet side-by-side, arms relaxed. Hold for 10 seconds.
Scoring:- Score 0: ≥10 seconds
- Score 1: 5–9 seconds
- Score 2: 0–4 seconds
- Heel-to-Toe Stand (Full Tandem)
Place one foot directly in front of the other, heel touching toe. Hold for 10 seconds.
Scoring: Same as above. - Feet Together, Eyes Closed
Repeat the feet-together stand with eyes closed. Caution: Have a caregiver spot you.
Scoring: Same as above. - Single-Leg Stand
Stand on one foot, hands on hips. Lift the other foot ≥2 inches off the ground. Hold for 10 seconds.
Scoring: Same as above.
2. Posture Control Tests
Mechanics of sitting, standing, and squatting.
Use an armchair (hip-height) for support if needed.
- Sit-to-Stand
From sitting, stand up without using arms. Repeat 5 times rapidly.
Scoring:- Score 0: Completes smoothly without arm support
- Score 1: Needs arms or multiple attempts
- Score 2: Unable to complete
Time-based scoring (5 repetitions):
- Low risk: ≤12 seconds
- High risk: >12 seconds
- Squat-to-Stand
Feet shoulder-width apart. Squat down (knees bent ~90°), then return to standing.
Scoring: Same as sit-to-stand.
3. Dynamic Balance Test: Gait Assessment
Walking stability and coordination.
Mark a 10-foot (3-meter) path. Walk to the end, turn, and return to start.
Scoring (1 point per deficiency):
- Initiation: Hesitation before stepping
- Step Height: Feet drag/shuffle
- Step Length: Short, uneven strides
- Continuity: Pauses mid-walk
- Line Deviation: Strays from path
- Trunk Sway: Leans or spreads arms for balance
- Turn Stability: Stops or staggers while turning
4. Results & Recommendations
Total Score = Sum of all test scores
| Score Range | Balance Level | Recommendations |
| 0 | Excellent | Add strength training (e.g., resistance bands, weightlifting). |
| 1–4 | Mild Decline | Practice balance exercises: heel-to-toe walking, tai chi, single-leg stands. |
| 5–16 | Moderate Decline | Daily targeted drills: “tightrope” walking, sideways “crab steps,” chair squats. |
| 17–24 | High Fall Risk | Use assistive devices (cane/walker). Exercise under supervision. Consult a doctor. |
Balance-Boosting Exercises
- Single-Leg Stand: Hold for 10–30 seconds, 2 sets daily. Use a counter for support.
- Heel-to-Toe Walk: Walk in a straight line, placing heel to toe (20 steps).
- Weight Shifts (“Rocking”): Shift weight from toes to heels while holding a chair.
- Sideways “Crab Walk”: Step laterally, crossing one foot behind the other (10 steps each way).
- Sit-Stands: Slowly rise from a chair without arm pushes (10 reps).
Safety Tools & Tips
- Footwear: Choose low-tread shoes with wide toe boxes and non-slip soles. Avoid heels >1 inch or open-toed shoes.
- Eyewear: Update prescription glasses annually. Avoid bifocals when walking.
- Assistive Devices:
- Cane: Handle should align with wrist crease when standing. Opt for quad-base canes if unstable.
- Walker: Use rollators for outdoor mobility.
Key Safety Notes:
- Test near a wall, countertop, or with a spotter.
- Stop immediately if dizzy or unsteady.
- Consult a physical therapist for personalized plans.
Sources: CDC Fall Prevention Guidelines, National Institute on Aging, Mayo Clinic Balance Assessments.