Look after yourself
How steady is your balance when you stand? In this test you try to hold each of four increasingly difficult positions for 10 seconds. The US Centers for Disease Control and Prevention (CDC) uses it to assess fall risk in older adults: not being able to hold the tandem stand in stage three for 10 seconds indicates an increased risk of falling. Try it with someone beside you, using the stopwatch below.
Measure yourself
Stand next to a wall or worktop, with the other person close enough to catch you if needed. Once you are in position and steady, start the timer.
Stage 1
Side-by-side stand
Stand with your feet side by side, touching each other.
Ready
Get into position and start once you feel steady.
Your results are not sent anywhere.
If you can hold a position for 10 seconds, move on to the next; if you cannot, the test ends there.
Improve your balance
For detailed advice, see the fall prevention guide; to check your fall risk with a questionnaire, see the fall risk check.
Walk along the counter or a wall, keeping one hand ready to steady yourself. With each step, place the heel of your front foot just in front of the toes of your back foot, and keep your eyes looking ahead. Follow a straight line, as if walking a tightrope.
10–15 steps, 2–3 roundsStand upright in front of the kitchen counter, holding on lightly with one or both hands. Lift one foot off the floor by bending the knee back, and keep your balance. As it gets easier, hold on with one hand, then with just your fingertips.
10–15 seconds, 3–5 times on each footStand tall, holding lightly onto a worktop. Rise up onto your toes, then lower slowly. When it gets easy, try it on one foot.
10–15 reps, 2–3 setsThe test itself is its best exercise. On a sturdy chair without armrests, with your arms crossed over your chest, stand up and sit down at a controlled pace. If this is too hard, start by pushing up with your arms or by using a higher chair.
8–12 repetitions, 2–3 sets, 2–3 days a weekThe US Centers for Disease Control and Prevention (CDC) states that older adults who cannot hold the tandem stand (one foot directly in front of the other) for at least 10 seconds are at increased risk of falling. In that case, referral to a physiotherapist for balance and walking exercises, or to a proven fall prevention programme such as tai chi, is recommended.
If your feet move or you have to hold on to something, the timer stops for that stage and the test ends. You may move your arms and body; only your feet need to stay in place.
Standing on one foot is the hardest of the four. To compare with others your age, see our 10-second balance test page.
Sources
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