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How to Assess Balance & Mobility

Nov 30, 2023 | Fitness & Wellness

An image of a woman from the waist down walking and balancing on the white line at the side of a road. She has yellow flowers in her hand.

Do you struggle with balance or mobility, or feel like your lower body is weak?

Try performing a 30-second Sit-to-Stand Test.

The Sit-to-Stand Test is a simple assessment that measures your strength and mobility and can give you a better indication of lower-body weakness and fall risk.


How to Assess Your Balance

The Sit-to-Stand test is an easy way to assess balance at home and only requires a sturdy chair and timer to complete.

It’s important to note that the Sit-to-Stand Test is only an assessment tool. If you find you perform poorly on the test or struggle with balance and mobility, it’s important to reach out to your doctor or a Physical or Occupational Therapist for further evaluation.


Performing a Sit-to-Stand Test

Before starting the test, make sure you’re wearing comfortable clothing and footwear that provides a stable base of support.

When selecting a chair to use for the test, make sure it’s armless and has a seat height that allows your feet to rest flat on the ground.

To perform the test:

  • Start by sitting with your back straight against the backrest of the chair, your feet flat on the ground, and your hands resting on your thighs or folded across your chest.
  • Stand up as quickly as possible without using your hands for support, hold for a second, and sit back down. When sitting, make sure your movement is controlled and you’re not falling back into the chair.
  • Count sitting to standing as one repetition.
  • Repeat sitting to standing as many times as you can in 30 seconds and record your results.

If you’re unable to complete the minimum number of repetitions for your gender and age listed below, you may be at risk of falling.


image graphing sit to stand test

Need help improving your balance or mobility?

If you’re struggling with balance and would like a personalized plan to feel and move your best, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible appointments available, you can find a time that works with your schedule.

Click the button below to get started.