Are you at an increased risk for falling? Here are a couple of test you can do at home to determine if you are at a greater fall risk:
The Single Foot Balance Test
Safety First! If you don’t feel like you can stand on one foot for more than a few seconds, don’t attempt this test unless you are with a fitness or medical professional.
- Begin holding onto the sturdy object.
- While still holding on, start a stop watch or use the second hand of a clock, and then stand one foot.
- After letting go, note the time on the stop watch or clock.
- Can you balance on one foot without touching the sturdy object or for at least 10 seconds?
- If you cannot you are at an increased risk of falling and studies suggest that it is almost double of that of someone who can balance on 1 foot for 10 seconds.
Results: If you cannot balance on one foot without touching an object for support then studies suggest that your fall risk is double of that of someone who can balance on 1 foot for 10 seconds.
The Timed Sit-To-Stand Test
Safety First! Make sure that your chair will not slide out from behind you. Set the chair so that it is against a wall so that it cannot move backwards.
Procedure: Select a chair that is 17″ high and find someone who can time you.
- Have another person use a stop watch to time you
- Start in a seated position and wait until your timer tells to you to “go”
- Complete 5 sit to stands. Time starts when the timer says “go” and ends as the participant finishes sitting down.
Results: If it takes you longer than 13.6 seconds to complete 5 sit to stands, studies suggest that your fall risk is double from those who can.
If you struggle with or have failed to complete either test, contact Devoted Health and Fitness today at 612-470-0663. Or email us at devotedhealthandfitness@gmail.com. A personal training program is highly recommended.