Testing your balance provides a clear insight into how effectively your body is operating and communicating, according to Melissa Jean Jarzynski, a physical therapist and the director of physical therapy at Stable Friendships Foundation. Maintaining good balance becomes particularly important for healthy aging after 45, as its decline can lead to an increased risk of falls and injuries like hip fractures. To ensure you are aging optimally, we have identified five key balance tests recommended by experts.

Christy Swaid, founder and health coach of Checkered Flag Living & HEAL Inc., and an esteemed world champion athlete and nutrition and fitness expert, mentions, “After reaching the age of 45, a natural decline in strength, coordination, and mobility begins, which can affect daily living quality and safety.” Since falls are the primary cause of injuries for those over 65, enhancing your balance early on is vital for supporting healthy aging.

Jarzynski notes, “There isn’t a specific rule about how often you should assess your balance, but if you notice any decrease, try incorporating these tests into your current exercise routine or daily activities.” For example, you can practice the SLS while doing dishes, or perform several sit-to-stand exercises before sitting down to eat at the kitchen table.

Single-Limb Stance

“The test looks at how long a person is able to stand on one foot,” Jarzynski explains. “To make this an exercise, simply do this on a regular basis and continue trying to increase the amount of time you can maintain the position.”6254a4d1642c605c54bf1cab17d50f1e

1. Begin standing tall near a counter or stable surface.
2. Balance on one leg while lifting the other.
3. Time yourself to see how long you stay balanced before needing to lower your lifted foot or place your hands down.

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Tandem Stand Test

1. Stand tall near a counter or stable surface so you can place your hands down, if needed.
2. Plant one foot directly in front of the other—as close to heel-to-toe as you can be.
3. Time yourself to see how long you’re able to balance in this position.
4. Then, switch sides.

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Sit-To-Stand Test

“Do this test at your own speed and just remember the goal isn’t to do this quickly, it is to do this safely,” Melissa stresses.

1. Begin seated at a chair without arm rests, feet flat on the floor.
2. Stand up and sit back down repeatedly for 30 seconds.
3. Track the number of times you’re able to do this without lowering your hands for support.

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Straight Line Test

1. Place a piece of two-inch wide painter’s tape in a straight line for approximately 6 feet.
2. The goal of this exercise is to walk only on the balanced line. If you’re unable to, simply do the best you can in a safe manner.

The Timed Up and Go (TUG) Method

According to Swaid, the TUG method is another common test of balance.

1. Begin seated in a chair, arms folded across your chest.
2. Start a timer as you stand up from the chair, walk 10 feet, and then return to the chair.
3. Stop the timer as you sit down.
4. You should be able to perform this exercise seamlessly in 10 seconds or less.

Alexa Mellardo