Have you had a fall or been concerned about stability and balance? Sometimes it’s small unnoticed changes in strength and balance that can increase slowly over time. By assessing your fall risk at home, you can more confidently determine whether seeking professional help is a logical next step:
You can assess your fall risk at home by testing your balance and strength using fall risk self-assessment tests:
- Timed up and go (TUG) test
- Single-leg stand test
- Chair stand test (sit-to-stand)
- Walking speed test
- Heel-to-toe test (tandem walk)
If you’re worried about your fall risk, here are five simple at-home tests to help assess your balance and strength.
Before we begin, a note about safety
Before jumping into the tests, we recommend that you ensure safety in your surroundings. Ensure that your testing area is clear of obstructions. Additionally, we recommend performing the following tests with another person present to help you catch your balance if you begin to stumble.
Top 5 fall risk self-assessment tests
Test #1: Timed up and go (TUG) test
The Timed Up and Go (TUG) test is a simple way to check how quickly and easily you can get up and move around. Here’s what to do:
- Sit in a sturdy chair with armrests.
- When you’re ready, stand up, walk about 10 feet, turn around, return to the chair, and sit down again.
Important: Avoid rocking or lifting your feet off the ground to get up. If you find yourself needing to do that to gain momentum, it’s a red flag.
This test shows how well you can move without losing your balance or needing to stop. If it takes you longer than 12 seconds, it could indicate that your balance or strength needs some attention. Remember, it’s not a race—just a way to assess your stability while moving.
Test #2: Single-leg stand
The Single-Leg Stand test helps assess balance and ankle stability. Here’s how to do it:
- Stand on one leg and hold that position for 10 seconds. Do this for both legs, with the other leg lifted in the air. Keep the standing leg firmly planted.
- Posture: Keep your arms at your sides or in a neutral position (no support from your arms).
- Balance: Try to maintain your balance, keeping your posture upright. If you feel unsafe or lose balance, you can use your arms for assistance or stop the test.
If you’re wobbling or can’t hold the position for 10 seconds on either leg, it suggests that your balance may need improvement. This test is especially useful for situations like stepping over curbs or using stairs.
Test #3: Chair stand test
The Chair Stand Test measures your lower body strength. Here’s how to do it:
- Sit in a sturdy chair with your arms crossed over your chest.
- Stand up and sit back down as many times as you can in 30 seconds.
This test gives you an idea of your leg strength. If you can’t stand up at least 8 times in 30 seconds, it may suggest that your leg muscles need strengthening. Strong legs help prevent falls, making this test a great way for you to know what areas to work on.
Interpretation of results:
- More than 12-15 stands: demonstrates good strength and mobility in the lower body.
- 8-12 stands: Suggests normal strength and balance but may mean there are minor issues.
- Less than 8 stands: This may show weakness in the lower body or potential balance issues, which could be a fall risk.
Test#4: Walking speed test
To assess your mobility, walk at your normal pace for a short distance (about 10 feet) Time yourself, or have someone time you.
Walking speed is a reliable indicator of mobility. If it takes you longer than 12 seconds to walk the 10 feet, or if your walking speed is less than 0.8 meters per second, it might suggest that your balance or strength isn’t where it should be. Slow walking can be a sign that your muscles or joints aren’t functioning optimally, affecting your stability.
Test #5: Heel-to-toe walk (tandem walk)
This test challenges your balance by having you walk in a way that you usually wouldn’t. Here’s how to do it:
- Walk in a straight line: Place one foot directly in front of the other, heel to toe.
- Focus on balance: Shift your weight to the front foot and ensure that your back foot’s toes are touching the heel of the front foot.
- Continue walking: Alternate feet in the same heel-to-toe manner, focusing on slow, controlled steps.
- Engage your core: Maintain good posture and keep your core engaged to help with balance and stability throughout the walk.
- Repeat: Walk about 10 feet in a straight line, then turn around and walk back.
This test helps assess your balance and coordination. If you find it hard to walk in this way or feel unsteady, it might mean your balance and coordination aren’t as sharp as they should be. This test is useful for checking how well your body responds to more complex movements, like walking across uneven ground or other physical activities.
When to Seek Medical Help
If you experience difficulty performing one or more of these tests, wobbling or near-falls, any pain or discomfort, notice declines in mobility or strength, or have concerns about overall risk factors, then a getting a healthcare provider to performa a fall risk assessment may be important for you.
They can guide you toward appropriate exercises or interventions including assistive devices that can improve your quality of life.
Seeing a physical therapist for fall risk and mobility concerns, especially for older adults is an investment in your long-term health and safety. They can help with:
- Evaluation of your movement, muscle strength, and balance.
- A personalized treatment plan tailored to your specific needs.
- Hands-on care, exercises, and techniques to improve strength, flexibility, and balance.
- Fall prevention strategies for both your home environment and daily activities.
A physical therapist can improve your ability to move and help keep you safe, independent, and active for years to come. If you’re unsure whether you need a physical therapy evaluation, consider discussing your options with your primary care provider or a physical therapist local to you. Many of us are willing to do a free consultation to ensure that physical therapy is a good fit before moving forward.
