Do you find yourself feeling unsteady when walking, holding onto objects around you, and are afraid of falling? If you do, you may be a fall risk, but know that you are not alone. Many seniors experience loss of balance and the fear of falling. The best way to combat your balance and fear of falling is to practice doing balance exercises. Here are some exercises you can do to improve your balance.

Here are three ways to tell if you are a fall risk:

1. Fall risk checklist

2. ABC Scale

3. 4-Stage Balance Test

Fall Risk Checklist

In the fall risk checklist, you will read specific questions to assess if you are at risk of falling, and it will tell you why it matters. Some items are weighted more than others. For example, if you have fallen already, you are more afraid of falling again, thus putting you at a much higher risk of falling compared to only being worried about falling. Once you answer the questions, add up your score, and if you scored 4 points or more, you may be at risk of falling.

ABC Scale

The Activities-specific Balance Confidence Scale (ABC Scale) is a valid and reliable form that assesses your confidence by doing specific balance activities. Although you may not have done all the activities on the form, you must imagine how you would do in each scenario. While answering each question, you will be giving yourself a grade on your balance from 0% to 100% on how confident you feel doing the activity. Once you grade yourself on all sixteen questions, add the score of all the percentages you answered, and divide them by 16. If your score is less than or equal to 67%, then you are a fall risk. Here is the printable PDF version of the ABC Scale.

4-Stage Balance Test/Fall Risk Test

The 4-Stage Balance test is a test provided by the CDC’s Steadi program. It is a valid and reliable test that determines whether an individual is at an increased risk of falling. The test includes four balance stances (also called static balance) and requires the participant to stand in the position for 10 seconds. If you cannot hold the position for 10 seconds without moving out of the position, touching an object to catch your balance or move too much to maintain your balance, you cannot move onto the next stage.

Stage 1 & 2

The first stage begins with a narrow stance, which is your feet touching together. If you can hold this position for 10 seconds without losing your balance, you can move on to stage 2. Stage 2 is a semi-tandem stance that requires your heel of one foot to be next to the arch of the other foot. It is your choice on which foot is where. If you can hold this position for 10 seconds without losing your balance, you can move on to stage 3.

Stage 3 & 4

Stage 3 is a tandem stance, which is when your feet are heel to toe and in a straight line. This position determines whether you are at an increased risk of falling. If you cannot do this position for 10 seconds, you are at an increased risk of falling and cannot move onto the next stage. Assuming you were able to do a tandem stance for 10 seconds, you will be able to move onto stage 4. Stage 4 is a single leg stance and requires you to stand on one leg with the knee slightly bent. You may not have your other leg touching the ground or touching the leg you are putting all your weight on.

If you were able to complete the single-leg stance for 10 seconds without losing your balance, you are not a fall risk! Your balance is in good shape; however, that doesn’t mean you shouldn’t practice your balance. If you don’t practice your balance, you will lose it quicker than you know it. Here are some exercises you can do to improve your balance.