Balance test - Timed Up and Go Test
You can perform this test to evaluate your fall risk and balance:
- Ask someone to time you
- Sit in a chair
- Stand and walk ten feet forward at your normal pace
- Turn around and walk back to the chair
- Sit back down
Older adults who take ≥ 12 seconds to complete this test are considered to have a high fall risk.
FALL PREVENTION EXERCISES
**Please do not attempt these exercises without supervision**
Weight Shifting
- Stand near something like a desk or countertop you can use for support, with legs hip-width apart
- Shift your weight to your left leg
- Hold for 30 seconds
- Shift your weight to your right leg
- Hold for 30 seconds
- Repeat 3 times
Sit-To-Stand
- Sit in a sturdy chair of normal height
- Lean forward so your chest is above your toes
- Stand up slowly, careful to stay in the above position
- Slowly sit back down
- Repeat 10 times, twice a day
Heel-Toe Walk
- Find an area with support nearby (chair back, countertop, bed, etc)
- Stand with your arms straight out
- Take a step with the heel of your front foot touching the toe of your back foot
- Take 10-20 steps in this way
Calf Stretch
- Stand arm length in front of a wall
- Place your hands straight in front of you on the wall
- Take a step back with your left foot
- Lean into the wall, bending your right knee
- Hold for 30 seconds
- Repeat with the other leg
Quad Stretch
- Stand by a wall or counter with feet shoulder width apart
- Hold wall with one hand for balance
- Bend right knee, lifting right heal to buttocks until you feel a stretch
- Hold for 30 seconds
- Repeat with the other leg