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That’s the reasoning behind DIY balance testing. It’s better to get a baseline as to where your balance stands — and strengthen it, as needed — than let an unknown problem fester and progress. Chronic pain, recurring musculoskeletal injuries or motion intolerance, such as car sickness, could all be indicators of a vestibular system (inner ear sensor) weakness. Testing balance can help identify a problem early in the progression so that you can get further screening and treatment.
Good balance is beneficial for living a longer, healthier life — at any age. Check out our series featuring the latest research, a balance IQ test and simple at-home exercises.
“Prevention is always better than rehabilitation,” says Mike Teater, director of balance for Fyzical, a national network of clinics specializing in balance and dizziness.
Younger adults or athletes may also want to test their balance to optimize sports performance.
And, of course, as we age, our balance becomes compromised — we’re less able to compensate for vestibular system weaknesses as our vision declines and our sense of touch deteriorates. Strengthening balance is critical to help older adults prevent injurious falls. Maintaining a strong, healthy balance system when you’re younger as well reduces the risk of falls later in life.
Typically, balance testing is done by a physical therapist who’s trained in balance and vestibular therapy (start with your primary care doctor who can refer you, if necessary). An audiologist would perform advanced testing related to the inner ear. There’s no single balance test that serves everyone. Some tests evaluate static balance, others test dynamic balance and yet others look at functional strength. Tests are also matched to the individual’s age and particular health challenge.
That said, self-screening for balance has become more popular in recent years as a starting point, Teater says. Keep DIY tests simple and safe, he adds, focusing primarily on static and functional strength exercises as opposed to complicated dynamic ones. (The last thing you want is to fall while testing your balance.)
You don’t need special equipment to train your balance. Try these four simple moves from a UCLA Health expert to build stability in just 5 minutes a day.
“Knowing your balance ability is a critical component of self-care,” Teater says, “so you can age gracefully and do the things you want to do — and enjoy the life you built for yourself.”
Here are three easy, at-home balance tests that Teater suggests, demonstrated by Los Angeles Times staffer Jazmin Alvarado Villegas, along with a short questionnaire to help get you started.
1. Answer these three questions from the CDC’s STEADI initiative.
b) Do you feel unsteady when standing or walking?
If you answered “no” to all of them, try the DIY tests below. If you answered “yes” to any of them, that’s an indicator you should talk to your doctor about a balance evaluation.
