Testing your balance at home is an easy way to establish a baseline and track your improvements over time. Follow the steps below and review the fall prevention strategies to stay safe and strong.
Simple Steps to Test Your Balance
- Set a timer.
- Do two trials on each leg without holding on to anything. It is your best score that counts.
- Compare your best time (in seconds) to the averages in the table below for your age category.
Single Leg Balance Averages
| Age Group | Eyes Open (Male) | Eyes Open (Female) | Eyes Closed (Male) | Eyes Closed (Female) |
|---|---|---|---|---|
| 18 – 39 | 44.4s | 45.0s | 16.9s | 13.1s |
| 40 – 49 | 41.6s | 42.1s | 12.0s | 13.5s |
| 50 – 59 | 41.5s | 40.9s | 8.6s | 7.9s |
| 60 – 69 | 33.8s | 30.4s | 5.1s | 3.6s |
Note: Reference data is only available for ages 18–69. No comparative data exists for those younger than 18 or older than 69. Source: CSEP – PATH Manual.
More Information on Balance & Fall Prevention
Here are key strategies to improve your balance and reduce your risk of falling:
Exercise & Movement
- A combination of balance and strength training can reduce falls by up to 50%.
- Balance activities should be challenging and completed daily.
- Strength training with resistance should be done at least 2 times a week.
- While walking is very important for your health, mobility, and brain, it does not improve balance or strength.
Vision & Environment
- Have your eyes checked regularly and make sure your glasses are clean.
- Avoid using multi-focal lenses if possible, as they interfere with your depth perception.
- Make your home safer by removing clutter and tripping hazards, and ensure there is bright lighting in every room.
- Check your shoes to make sure they provide good traction (especially in wet weather), use non-slip mats, and avoid loose clothing or floppy shoes.
Tim Begley 