Take control of your balance health with these quick, at-home tests. Learn how to measure stability, identify risks, and track progress. Start improving your balance today to prevent falls and stay independent!
How to Check Your Balance at Home
Testing your balance is the first step to improving it. Use these simple, safe tests to gauge your stability and identify areas for improvement.
1. The One-Leg Stand Test
How to Do It:
- Stand barefoot, arms at your sides, eyes open.
- Lift one foot about 6 inches off the ground. Hold for as long as possible.
- Switch legs and repeat.
Scoring:
- Poor Balance: <5 seconds
- Average: 5–10 seconds
- Good: 10–30 seconds
- Excellent: >30 seconds
Tip: Hold onto a chair if needed. Aim for 10+ seconds on each leg.
2. The Tandem Stance Test
How to Do It:
- Stand with one foot directly in front of the other (heel-to-toe).
- Hold for 10 seconds. Switch legs.
What It Shows:
- Challenges coordination and ankle stability.
3. The Sit-to-Stand Test
How to Do It:
- Sit in a chair, feet flat on the floor.
- Stand up and sit down 5 times as quickly as possible without using your arms.
Time Goals:
- 60–69 years: Aim for ≤11.4 seconds
- 70–79 years: Aim for ≤12.6 seconds
- 80+ years: Aim for ≤14.8 seconds
Pro Tip: Track your time monthly to monitor progress.
4. The Balance Walk Test
How to Do It:
- Walk 10 steps forward, heel-to-toe (like a tightrope).
- Turn around and walk back.
Red Flags:
- Stumbling, grabbing for support, or inability to complete the test.
When to Seek Help
If you score below average or experience:
- Dizziness during tests
- Frequent trips/falls
- Balance issues affecting daily life
Consult a physical therapist for personalized guidance.