This simple test can reveal your risk of falling, especially if you’re middle aged

Traditional balance tests may not be enough

Currently, healthcare professionals use a four-position balance test to assess stability, requiring individuals to hold different postures for 10 seconds each. These include:

• Standing with feet parallel
• A slight staggered stance
• A heel-to-toe stance (tandem position)
• Standing on one foot

However, the new study suggests that this method may not fully capture fall risk, as it only evaluates balance for short durations rather than testing endurance over time.

Currently, healthcare professionals use a four-position balance test to assess stability, requiring individuals to hold different postures for 10 seconds each (Source: Freepik)

A new, more effective balance test

Instead of assessing multiple short-duration stances, researchers propose a more accurate and practical approach:

• Focusing only on two key stances: heel-to-toe (tandem) stance and single-leg stance
• Extending the test duration from 10 to 30 seconds

The study found that for every extra second an older adult could maintain these stances, their fall risk decreased by 5% over the next six months.

Why this matters

Dr. Rajiv Thukral, Director of Orthopaedics at Yatharth Hospital, Faridabad, emphasises that fall prevention is critical for older adults. Falls can lead to fractures, loss of mobility, and long-term complications.

“Early detection of balance impairments is key to preventing falls. The 30-second balance test is a simple, effective tool that requires no special equipment. It allows doctors to assess stability more accurately and recommend timely interventions, such as balance training and strength exercises.”

This test could be especially beneficial for individuals with conditions that increase fall risk, such as:

• Sarcopenia (age-related muscle loss)
• Neuropathy (nerve damage affecting balance)
• Vision impairment
• Medication side effects that cause dizziness

Preventing falls: What can you do?

If an older adult struggles with the 30-second balance test, Dr Thukral recommends the following interventions:

✅ Balance training – Exercises like tai chi, yoga, or stability drills to improve coordination
✅ Strength training – Building lower-body strength to enhance mobility
✅ Vision checks – Ensuring eyesight issues are corrected
✅ Home modifications – Reducing fall hazards like loose rugs, poor lighting, or slippery floors

When to seek medical advice

If you or a loved one experiences:

• Dizziness or unsteadiness while walking
• A history of frequent falls
• Difficulty maintaining balance

It’s crucial to consult a healthcare professional for a comprehensive fall risk assessment.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.