Â
How Is Your Balance?
Take This Free At-Home Balance Test for Seniors
Discover your current balance level, identify your fall risk, and gain confidence all in just a few minutes. Simple videos guide you every step of the way.
Howâs Your Balance? Letâs Find Out!
Welcome! This quick and simple balance quiz will help you discover where youâre at with your balance skills and identify how you can improve. Whether youâre just starting out or looking to steady your stride even more, youâre in the right place.
But before we dive in, letâs keep it safe and sound:
A Little Heads-Up for Your Safety
This quiz is for informational and educational purposes only. Itâs not meant to replace advice from your doctor or healthcare provider. If youâre unsure about trying any of the exercises, especially if youâve had falls, dizziness, or health concerns in the past, check in with your doctor first. Itâs always better to be safe than sorry!
Here are a few quick tips to make this quiz safe and stress-free:
- Stand near a sturdy chair or countertop for support.
- Take your time, no need to rush.
- Stop if anything feels wobbly or uncomfortable.
- Keep your phone or fall-alert device close by if youâre home alone.
This isnât about pushing limits. Itâs about getting to know your body so you can take steps toward better balance at your own pace. Sound good? Great!
The 4-Stage Balance Test
Â
Goal: Test your balance in 4 easy positions and determine your fall risk.
To see how well you can hold four increasingly difficult positions.
How to do it:
⢠For support, stand near a countertop or a chair that is securely placed against a wall.
⢠Perform these exercises barefoot.
⢠Start by holding onto a countertop or the back of a chair, if needed. If possible, once you begin the test try to let go and complete the exercise by balancing on your own.
⢠You must hold each position for ten seconds to be able to progress to the next one.
⢠For each exercise, stop if you need assistance or if your feet move from the position.
đĽ Follow Along with the Short Video
Position 1
Stand with your feet close together (they should be touching). Hold for ten seconds. If you were successful, move on to position 2. Otherwise, note how many seconds you were able to hold position 1.
Position 2
Stand with your feet in a half tandem position. Pick which foot you want to place in front and make a note of this. The inside of one foot should be touching the big toe of your other foot.
Hold for ten seconds. If you were successful, move on to position 3. Otherwise, note how many seconds you were able to hold position 2.
Position 3
Stand with your feet in a tandem position. Pick which foot you want to place in front and make a note of this. The big toe of your back foot should be touching
the heel of your front foot. Hold for ten seconds. If you were successful, move on to position 4. Otherwise, note how many seconds you were able to hold position 3.
Position 4
Stand with your feet close together (they should be touching). Hold for ten seconds. If you were successful, move on to position 2. Otherwise, note how many seconds you were able to hold position 1.
Great job on completing the 4-Stage Balance Test!Â
Hereâs how to interpret your results:
- High Risk of Falling: You were unable to hold the tandem position (Position 3) for at least 10 seconds.
- Medium Risk of Falling: You held the tandem position for 10 seconds but couldnât hold the single-leg stand (Position 4).
- Low Risk of Falling: You successfully held the single-leg stand for 10 seconds or more.
Next Steps: Improve Balance, Strength, and Flexibility
Ready to take the next step? Whether you want to build stability, improve mobility, or simply feel stronger in your body, this program is here to guide you:
đ Fall Prevention Balance Exercises for Seniors
- A simple, structured 28-day plan to improve balance, core strength, and stability in just 15 minutes a day.
- Perfect for reducing your risk of falls and boosting confidence.