Improve Balance
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Balance is the ability to maintain a stable position without falling — it is one of the most functionally important physical capacities because it protects against falls and enables virtually every other physical activity. It degrades rapidly with age and inactivity but responds quickly to targeted training. Baseline both standing balance tests in a single session before any balance training begins. Test 1: Single-leg stance, eyes open — stand on one foot on a firm, flat surface and time how long you can hold the position without touching the other foot down or gripping any support; do both legs; record in seconds. Test 2: Tandem stance, eyes closed — stand heel-to-toe (one foot directly in front of the other, touching), close your eyes, and time how long you can hold before stepping; 30 seconds is the target maximum, stop the test if you reach it. Perform each test three times and record the best of three for each leg and each test.
Proof required
Submit your baseline results from both tests performed on the same date before any balance training: single-leg stance with eyes open for each leg (best of 3, in seconds), and tandem stance with eyes closed (best of 3, in seconds). Note whether you performed the tests on a hard floor rather than a mat or carpet, and whether you were barefoot.
What gets checked
- Both tests performed on the same date on a firm hard surface (not a mat) and barefoot or in socks without shoes — shoes change balance mechanics and make M3 comparison unreliable
- Three attempts per test per leg, recording the best — balance test scores are highly variable; the best of three is more representative than the first attempt
- The surface type and footwear condition are noted in the M1 submission — these must be reproduced exactly at M3 for the comparison to be valid