If you want to improve balance, you’re already taking a smart first step by checking it at home. Balance isn’t just a “sports” thing—it’s a daily-life superpower that helps you stay safe at home, move with confidence, and prevent falls as you get older. Whether you’re 50, 65, or beyond, simple balance checks can tell you a lot about your stability, increased mobility, and what kind of balance training you might need next.
Below are five common, evidence-based at-home balance tests, how to score them, and what your numbers may be trying to say. Think of these as your “dashboard.” They don’t diagnose anything, but they’re great for spotting trends—and for knowing when it’s time to level up your routine.
Why At-Home Balance Scores Matter For Fall Prevention
Balance is a mix of strength, joint flexibility, vision, inner-ear signals, and brain processing. When any part of that system gets a little rusty—after a sedentary stretch, an injury, or even stress—you may notice wobbliness. The good news is that targeted balance training and strength work can help reduce fall risk and keep you free from injury. Australian fall-prevention guidance strongly supports ongoing exercise that targets balance, mobility, and strength.
If your tests show you’re borderline or declining, it doesn’t mean “bad news.” It means “actionable news.”
Single-Leg Stand (Eyes Open)
What it checks: Static balance, hip and ankle control, core stability.
How to do it:
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Stand near a bench or sturdy chair (for safety).
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Cross arms over chest or place hands on hips.
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Lift one foot and hold.
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Time how long until your lifted foot touches down, your standing foot shifts, or you grab support.
Score guide (general):
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30 seconds+: strong stability for most adults
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10–29 seconds: decent, but room to improve balance
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Under 10 seconds: higher fall-risk category; focus on balance and leg strength
According to the Journal of the American Geriatrics Society, here is the common clinical cut-off: inability to hold 5 seconds is associated with increased fall risk.
Interpretation: If one side is noticeably worse, it often reflects a balance control difference between legs. That imbalance can come from uneven hip strength, ankle stiffness, reduced proprioception (your body’s sense of joint position), or old injury patterns.
Tandem (Heel-To-Toe) Stand
What it checks: Narrow-base balance—similar to walking along a line.
How to do it:
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Stand heel-to-toe like you’re on a tightrope.
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Pick a spot ahead to look at.
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Hold for up to 30 seconds.
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Switch which foot is in front.
Score guide:
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30 seconds steady: excellent narrow-base control
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10–29 seconds or mild wobble: moderate stability
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<10 seconds or stepping out: suggests need for fall-prevention training
Interpretation: Struggling here often means your body has trouble correcting side-to-side sway. That’s common after long sitting periods and improves quickly with practice.
Sit-to-Stand (30-second version)
What it checks: Leg strength, functional control, and the “engine” behind balance.
How to do it:
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Sit on a firm chair, arms crossed. Seat height of 17 inches (43.2 cm)
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Stand up fully and sit down as many times as possible in 30 seconds.
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Count completed stands.
Score guide (CDC):
Interpretation: Balance isn’t just “not falling over.” It’s your legs being able to catch you. If this score is low, improving strength usually boosts balance fast.
Functional Reach Test
What it checks: How well you can control your centre of mass without stepping.
How to do it:
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Stand side-on next to a wall.
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Lift your arm to shoulder height, fists closed.
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Reach forward without lifting heels or stepping.
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Measure how far your knuckles travel.
Score guide (Physiopedia):
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In broad terms, the Functional Reach Test (FRT) has a typical (normative) value of about 26.6 cm for community-dwelling older adults, and around 15.4 cm for older adults who are not community-dwelling.
Interpretation: Shorter reach can mean ankle stiffness, hip weakness, or cautious movement patterns after an “almost fall.” Gentle range-of-motion work plus balance drills can help.
How To Use Your Scores (Without Overthinking Them)
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Look for patterns, not perfection: One low day doesn’t define you. Trends do.
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Compare left vs right: Big gaps between sides suggest specific weaknesses.
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Re-test monthly: Weekly tests are too noisy. Monthly shows real change.
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Pair scores with practice: Scores tell you where to train. Training tells your scores how to change.
For a simple way to connect tests to safe starters, you might like our earlier internal guide, “Balance Blueprint for New Retirees: 3 Tests and Safe Starts”—it fits neatly with the scoring approach here and helps you choose your first exercises.
Practical Safety Notes Before You Test
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Always test near a stable support (kitchen bench, heavy chair).
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Wear flat shoes or go barefoot on non-slip flooring.
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If you feel dizzy, stop and sit.
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If you’ve had a recent fall or new symptoms, talk with a health professional.
Australian health resources also remind us that falls are common but not inevitable, and simple strength and balance work helps reduce risk.
FAQs
1) How often should I do these balance tests?
Once every 4 weeks is ideal. Balance can fluctuate day-to-day depending on fatigue, stress, or sleep. Monthly checks show meaningful change without driving you nuts.
2) What if my scores are “bad” but I don’t feel unsteady?
That’s more common than you’d think. Some people compensate well until a tricky moment (uneven ground, quick turn, low light). Low scores are like a smoke alarm—use them to start training early.
3) Can I improve my balance even if I’m not a “senior” yet?
Absolutely. Adults 50–65 often see big gains because the nervous system still adapts quickly. Better balance now means fewer injuries later and more confidence with hiking, travel, or grandkid-chasing.
4) Do I need special equipment for balance training?
Nope. A chair, a wall, maybe a resistance band later on. The most important tools are consistency, safe progressions, and exercises that challenge you just enough.
5) When should I seek extra help?
If you notice rapid decline, repeated near-falls, or big left-right differences that don’t improve after a few weeks of practice. That’s a good time to get guided support, like a structured telehealth program.
Once you know your baseline, the next step is a plan that’s safe, repeatable, and progressive. That’s exactly what Summit Health Solutions offers through our Telehealth Exercise Program—live online group sessions and a structured approach to improve balance, prevent falls, build strength, and support senior mobility and increased mobility from home.
You can check the full program here: Summit Health Solutions Telehealth Group Exercise Program.
