Your sense of balance is constantly challenged throughout life—whether it’s navigating uneven paths, climbing stairs, or participating in sports that require steady footing. As aging occurs, you might start avoiding certain activities due to reduced confidence or a fear of falling. That’s why we’ve compiled the top expert-endorsed balance tests to assess your fall risk after 50. This will help you understand your current balance capabilities and identify areas for improvement.

“If we are unable to maintain our balance during everyday activities or more challenging ones, we risk falling, which may lead to injuries such as fractures or head trauma that can significantly affect our lives,” explains Christina Pedini, MSPT, assistant vice president of rehabilitation and neurosciences at UM Upper Chesapeake Health.

Fall Risk Factors

As you age, various physical and medical changes can alter your ability to maintain balance and perform complex tasks, notes Lindy Royer, PT, Balanced Body Educator.

“Some of these conditions can be addressed with lifestyle modifications, and others cannot,” Royer points out.

Below, Royer breaks down several risk factors.

1. Decreased coordination and balance: This is majorly caused by a decline in mobility and strength, decreased hearing and/or vision, or issues with your vestibular system in the inner ear.
2. A decline in muscle mass and strength: This natural process is also known as sarcopenia.
3. Limited joint mobility: This is most commonly caused by arthritic changes, musculoskeletal conditions, previous injury/surgery, or simply decreased usage.
4. Nerve disorders: This may include neuropathy in the feet and legs, resulting in reduced sensation.
5. Cardiovascular disease: This includes stroke, heart conditions, circulatory disorders, or hypertension.

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4 Balance Tests That Reveal Your Fall Risk After 50

Single-Leg Balance Test

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1. Balance on one leg, barefoot, on a flat, solid surface without using support.
2. Keep your gaze forward and your arms crossed. The lifted leg should not touch your grounded leg.
3. The time begins once your leg comes off the floor and stops when your foot touches the ground.
4. Balance for at least 10 seconds.

“People who cannot stand on one foot for at least 5 seconds are at risk for a fall with injury and should follow up with a healthcare provider to address,” Pedini notes.

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Chair Sit-to-Stand Test

1. Begin seated on a firm chair, arms crossed.
2. When the time starts, stand up completely.
3. Return back to a seated position.
4. Men aged 60-64 should be able to complete at least 14 reps; women should be able to perform at least 12.

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Timed Up-and-Go

1. Begin seated on a firm chair, arms crossed.
2. Stand up from the chair without using your hands.
3. Walk 3 meters.
4. Turn around, head back, and sit down.
5. If your time exceeds 12 seconds, this signals an increased risk of falls.

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Tandem Walk

“This test helps assess your dynamic balance,” says Pilates guru Portia Page, Balanced Body Educator, CPT, NCPT, PMA, ACE, and AFAA certified.

1. Stand tall.
2. Walk in a straight line, placing one foot right in front of the other, heel to toe.
3. Aim for 10 steps without losing your balance.

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Alexa Mellardo