5 Simple Balance Tests: A Guide for Seniors in Kensal Rise & NW10

Staying active as we get older isn’t just about fitness, it’s about independence,

confidence, and fall prevention.

These five simple exercises are essential to keep you strong and steady as you age

and are quick to try at home and reveal a lot about strength, balance, flexibility,

and coordination.

If you notice difficulty with any of them, in yourself or a loved one — it may be an

early sign that support is needed.

Sit and Stand from a Chair Without Using Your Hands

Why is standing up from a chair without hands important?

This exercise tests leg strength, balance, and coordination, all of which are

essential for daily activities such as getting up from the sofa, out of bed, or off the

toilet.

If someone relies heavily on their hands, it may indicate weakness in

the quadriceps and gluteal muscles, increasing the risk of falls and loss of

independence.

Regular practice helps maintain lower-body strength and confidence in everyday

life.

Touch the Floor with Both Hands (Knees Can Bend)

Why should older adults be able to touch the floor safely?

This movement strengthens the hamstrings, hips, and lower back, making

everyday tasks like picking objects up, putting on shoes, or bending down much

safer.

These muscles are part of the posterior chain, which supports posture, balance,

and spinal health.

Being able to reach the floor safely reduces the risk of back strain, balance loss,

and falls.

Climb the Stairs Holding Only One Rail (or None)

What does stair climbing tell you about strength and balance?

Whether you are navigating the stairs in a Victorian terrace in Willesden or heading

down to Kensal Green station going up and down stairs challenges leg strength,

joint mobility, balance, and cardiovascular fitness.

Difficulty with stairs often reflects weak leg muscles, joint stiffness, reduced balance,

or fear of falling, all common contributors to falls at home.

Improving stair ability significantly boosts confidence and safety in everyday

movement.

Walk on Your Tiptoes

Why is walking on tiptoes important for balance?

Walking on tiptoes strengthens the calf muscles and ankles, which play a crucial

role in balance recovery when you trip or lose your footing.

Reduced ankle strength and mobility are strongly linked to balance problems and

falls in older adults.

Strong calves help keep you upright and responsive during sudden movements.

Stand with Your Feet Close Together Without Losing Balance

Why is standing with feet together a good balance test?

Standing with your feet together reduces your base of support, testing core

strength, postural control, and balance reactions.

Feeling unsteady in this position may indicate reduced balance control, which can

affect confidence when walking on uneven surfaces or in busy environments.

Improving this skill enhances stability, coordination, and fall resistance.

Why These Exercises Matter for Fall Prevention

Together, these five exercises assess the key components of physical function:

• Strength

• Balance

• Flexibility

• Coordination

When one area declines, others often follow, increasing the risk of falls, injury,

and reduced independence.

The positive news is that all of these abilities can be improved at any age with

targeted exercises and professional support.

Try These Exercises at Home, For Yourself or a Loved One

If you can complete all five comfortably, that’s great.

But it’s also worth checking whether your parents, grandparents, or older

relatives can do them safely.

A small difficulty with just one exercise is often the first early warning sign — long

before a fall happens.

Need Professional Support with Balance and Strength?

At Rise NW10 Physiotherapy, we offer Balance and Strength Assessments to:

• Identify early weaknesses

• Reduce fall risk

• Improve confidence and independence

• Create personalised exercise programs

Rise NW10 Physiotherapy

Worried about your balance? Visit us in NW10. At Rise NW10 Physiotherapy,

we help our local community stay active and independent. If you or a loved one

struggled with any of these tests, our Balance & Strength Assessment is the

perfect next step.

We’re located in the heart of the community—convenient for residents in Kensal

Rise, Willesden, Harlesden, Neasden, Cricklewood and Queen’s Park.

Forward this to a family member who wants to stay active!