The Balance Test: Can You Stand Like This?

This quick test helps you assess balance at home and spot early signs of instability before a fall happens.

It all started on a quiet Sunday afternoon. I was visiting my parents, sitting at their kitchen table with a cup of tea, when my dad stood up and wobbled just a bit. Nothing dramatic—just one of those small stumbles that makes you look twice.

“Just my old knees,” he said with a chuckle, waving it off.

But I couldn’t help but wonder—was it really just his knees, or was his balance starting to slip?

That’s when I remembered a simple at-home test I’d read about. No equipment is needed—just a bit of space, a steady chair nearby, and a willingness to give it a go.

So I asked them, “Want to try a little experiment with me?”

And just like that, we were doing the Simple Balance Test.

Why Balance Deserves a Spot in Your Daily Routine

Balance is something we rarely think about until it stops cooperating. But it’s essential for almost every movement we make, from pouring a cup of tea to stepping off a curb.

As we age, our balance can quietly decline due to:

• Muscle loss (especially in the legs and core)

• Changes in vision

• Slower reflexes

• Inner ear or vestibular changes

• Side effects of medications

These shifts are natural, but they don’t have to lead to falls. The key is to catch the changes early and respond with strength, not fear.

Falls are the leading cause of injury for older adults, and they’re often the reason someone who was once independent suddenly needs more help at home. But with a little awareness and some proactive steps, you can dramatically reduce your risk.

The 30-Second Balance Test You Can Do Right Now

Let’s talk about the Single Leg Stance Test, a simple tool used by doctors, therapists, and even senior fitness coaches to assess balance.

You don’t need equipment. You don’t need workout clothes. Just you, a safe space, and a bit of curiosity.

How to Take the Balance Test:

1. Stand near a counter or sturdy chair, something secure to grab in case you feel unsteady.

2. Cross your arms over your chest or rest them lightly on your hips.

3. Lift one foot off the floor, bending your knee so your foot hovers about 6 inches up.

4. Hold this position for as long as you can — up to 30 seconds.

Then switch legs.

What’s a “Good” Time?

There’s no perfect score. Here’s a rough guide:

• 60–69 years old: 20–30 seconds is solid

• 70–79 years old: 10–20 seconds is expected

• 80+ years old: Even 5–10 seconds is a good sign of stability

Both my parents are 79, so we were aiming for that 15–20 second range. My dad made it to 11 seconds on one side and a solid 19 on the other. My mom? She crushed it with 27 seconds. She’s now very smug about it—and not shy about reminding him.

What Your Balance Test Is Telling You

Balance depends on several things: leg strength, joint flexibility, foot health, vision, and even the inner ear. A shaky performance on the test doesn’t mean something is “wrong”—it’s more like a little red flag waving for attention.

If you couldn’t hold the pose long, it’s your body saying: “Let’s work on this together.”

Easy Ways to Strengthen Your Balance

You don’t need special gear or a gym membership to get steadier on your feet. Just weave a few of these simple habits into your day.

1. Add Balance Practice to Ordinary Moments

You don’t have to overhaul your schedule—just sneak balance work into things you're already doing. Try standing on one leg:

• While brushing your teeth

• Waiting for the kettle to boil

• Holding onto the sink while doing dishes

Start with 5–10 seconds and switch legs. As you build confidence, aim for 20–30 seconds. Wobbly at first? Totally normal. Keep a hand near something sturdy for support, and celebrate every little bit of progress.

Bonus idea: challenge yourself to hold the pose until the microwave beeps!

2. Strengthen Your Core and Legs

Balance isn’t just about your feet—it comes from strong legs, hips, and core muscles. You can build those with small, steady movements:

• Heel-to-toe walking across the room like you're on a balance beam

• Sit-to-stand reps from a firm chair—try not to use your hands

• Mini squats while holding the back of a chair for support

These simple exercises train your muscles to respond quickly and keep you upright during unexpected slips or uneven ground. Try doing a few during commercial breaks or while chatting on the phone.

Tip: Aim for consistency, not intensity. A little bit every day adds up!

3. Practice Grounding and Posture

Even the way you stand can improve your balance. Good posture helps your body stay centered and alert to movement. Try this:

• Roll your shoulders gently back

• Engage your belly just a bit

• Imagine a string lifting your head up tall

This posture reduces shuffling, leaning, and that “forward tilt” that can make you feel off-balance. Practicing it a few times a day—while standing in line or waiting for the toast—can retrain your body’s natural alignment.

Quick reminder: good posture isn’t stiff—it’s tall and relaxed, like you’re proud of the space you take up.

Why Balance Is a “Use It or Lose It” Skill

Think of balance like your favorite houseplant: it doesn’t need much, but it does need regular attention. Ignore it for too long, and it starts to droop.

My mom now stands on one foot while microwaving leftovers. My dad—who scoffed at first—started doing calf raises while brushing his hair. “I’m still not graceful,” he says, “but I’m less likely to fall into the cat’s water bowl.”

Balance isn’t about being perfect. It’s about staying confident in your body—and keeping up with the life you love.

When to Talk to Your Doctor

If you're scoring under 10 seconds or if you're noticing frequent stumbles, near-falls, or lightheadedness, it's a good idea to mention it at your next check-up. Your doctor might recommend:

• A physical therapy referral

• A medication review (some can affect balance)

• A home safety assessment

There’s no shame in asking for help, it’s one of the strongest things you can do for your future independence.

Today’s Balance Challenge: Give It a Try!

Do the single-leg test right now, after you finish reading. Jot down your time, and maybe make a little tracker on the fridge. Try it daily for a week and see what changes.

Balance is one of the best “anti-aging” tools out there, and it’s free.

Caregiver Corner

Supporting someone who may be struggling with balance?

1. Turn the test into a check-in, not a challenge
   Instead of saying, “Can you do this?” try, “Let’s see how we’re doing today.”

2. Incorporate balance practice into their favorite routines
   While waiting for coffee, during TV commercial breaks, or while talking on the phone.

3. Keep safety in mind
   Make sure they’re near a sturdy surface and consider removing tripping hazards like rugs or cords. If falls are becoming a pattern, talk to their doctor or a physical therapist about next steps.

Strong balance helps older adults feel capable, connected, and independent. It’s not about being able to stand like a flamingo—it’s about being steady enough to enjoy life without hesitation.

So go ahead—kick off your shoes and give it a try.

This helped? Please share it with a friend who could use a little balance in their life.