Is Your Balance as Good as You Think? Simple At-Home Tests to Check

July 29, 2025

As we age, maintaining good balance is crucial to staying independent, active, and safe. Falls are one of the leading causes of injury in older adults—but the good news is many falls are preventable. One of the best ways to reduce your risk is to regularly assess your balance and strength. Below are three simple, evidence-based tests you can do at home to see if your balance and lower body strength are where they should be.

1. 30-Second Chair Rise Test

This test checks your leg strength and endurance—key for safe walking and balance.

How to do it:

• Use a standard-height chair with no arms.
• Sit upright with your arms crossed over your chest.
• Stand up and sit down as many times as you can in 30 seconds, without using your hands.

2. Timed Up and Go (TUG) Test

This test assesses how well you can rise from a chair, walk, turn, and sit—simulating daily movement.

How to do it:

• Use a standard chair.
• Place a mark 10 feet (3 meters) away.
• Start seated, stand up, walk to the mark, turn around, walk back, and sit down.
• Use a stopwatch to time the full movement.

What’s normal?

• <10 seconds: Normal for healthy adults.
• 11–20 seconds: Normal for older adults who are mobile and independent.
• >12 seconds: May indicate increased fall risk.
• >20 seconds: May signal more significant mobility issues.

Single Leg Stance Test

This simple test measures your static balance.

How to do it:

• Stand near a countertop or chair for safety.
• Cross your arms over your chest.
• Lift one foot and balance on the other. Time how long you can hold it without support, up to 30 seconds.
• Repeat on both sides.

Average times by age:

• 60–69 years: 22 seconds
• 70–79 years: 14 seconds
• 80–89 years: 10 seconds
• Holding for less than 5 seconds may indicate a higher risk for falls.

What to Do If You Fall Below the Norm

If any of these tests felt difficult or your scores were lower than the age-related norms, don’t panic—but don’t ignore it either. These are signs that your strength, balance, or mobility may need attention.

The good news? Balance and strength can be improved at any age with the right exercises and guidance.

Ready to Improve Your Balance?

At New Life Physical Therapy, we specialize in helping older adults stay strong, steady, and independent. If your results were below average—or you’ve noticed more unsteadiness, slowed walking, or near-falls—we invite you to schedule a balance assessment to see how we can build balance and strength to ensure you thrive moving through life. The great news is that balance is a skill that can be sharpened like a pencil – so it is never too late!

Call us today or visit our website to book your spot—don’t wait for a fall to take action.