Physical balance, or equilibrium, is the body’s ability to keep its center of mass directly over its base of support. Balance is crucial for daily activities, athletic performance, and overall independence as we age. Testing your balance provides an objective measure of physical fitness, helping to identify potential risks like falls. Assessment methods range from easy self-administered tasks done at home to sophisticated dynamic tests performed by healthcare professionals. Understanding the outcomes offers valuable insights into the strength and coordination of the systems that manage stability.
Quick At-Home Balance Assessments
The Single Leg Stance (SLS) test is a straightforward, timed measure of static balance that requires no special equipment. To perform the test, stand next to a sturdy object for safety and lift one foot off the floor, keeping your hands on your hips. The timer begins when the foot leaves the ground and stops if the lifted foot touches the floor, the standing foot, or if your hands move from your hips.
A healthy adult aged 18 to 39 is typically able to hold this position for an average of over 40 seconds with their eyes open. This hold time generally decreases with age, dropping to an average of about 25 seconds for those in their 60s. Studies suggest that an inability to stand on one leg for a minimum of 10 seconds, particularly in middle-aged and older adults, is associated with a higher risk of future health issues.
Another simple self-assessment is a modified version of the Romberg Test, which highlights the body’s reliance on visual input for stability. Stand with your feet together, arms at your sides, and first hold the position for 30 seconds with your eyes open. Then, close your eyes and attempt to hold the same position for another 30 seconds.
It is expected to sway slightly when eyes are closed, but significant swaying or losing balance indicates an overly dependence on vision to maintain stability. This comparison reveals whether other balance systems are compensating effectively when visual information is removed. Always perform these tests near a counter or wall to prevent a fall if balance is lost.
Standardized Movement Tests Used by Professionals
Clinical settings often use dynamic assessments to measure mobility and the ability to stabilize the body during movement. The Timed Up and Go (TUG) test is a widely used measure of functional mobility that incorporates standing, walking, turning, and sitting. The test involves standing up from a chair, walking 3 meters (about 10 feet), turning around, walking back, and sitting down again. A professional times the entire sequence, which should typically be completed by a healthy older adult in 10 seconds or less.
A score exceeding 12 seconds is often used as a cutoff to suggest below-normal performance, and a time of 13.5 to 14 seconds or more is associated with an increased risk of falls. The TUG test assesses the coordination required for common, complex movements necessary for safe daily life.
The Functional Reach Test (FRT) measures the maximum distance a person can intentionally lean forward without moving their feet. This assessment provides insight into a person’s limits of stability, showing how far they can shift their center of mass before needing to take a step. To perform the test, the person stands sideways next to a wall with their arm raised to shoulder height and then reaches forward as far as possible.
The distance measured between the starting and ending point of the reach indicates the functional reach score. For adults between 20 and 40 years old, a normal reach is approximately 15 to 17 inches, while scores below 10 inches represent a moderate to high risk for falls. This test is a good predictor of recurrent fallers because it challenges the body’s ability to maintain equilibrium as it moves outside its usual support base.
The Sensory Systems That Govern Balance
Maintaining balance requires the brain to continuously integrate information from three distinct sensory systems. The visual system provides feedback about the body’s orientation relative to the surrounding environment. Eyesight helps establish spatial awareness and depth perception, which is why balance often becomes more challenging when visual input is removed, such as when closing the eyes.
The vestibular system is located within the inner ear and acts as the body’s internal gyroscope. This system contains fluid-filled canals that detect head movements, including linear and rotational motion. This sensory input is sent to the brain to help coordinate movement and maintain a stable gaze even when the head is in motion.
The third system is proprioception, sometimes called the somatosensory system, which involves sensors in the skin, muscles, and joints throughout the body. These sensors provide information about the body’s position in space and the type of surface being stood on, especially through pressure receptors in the feet and ankles. The brain uses this feedback to monitor limb position and muscle tension, making constant, subtle adjustments to posture to prevent a loss of balance.