Stork-stand Balance Test

One of the most overlooked aspect of all-round fitness is balance. But for all our fitness activities, your improvements will be limited based on your balance. And as we age, balance is one of the first things to go. The result: falls resulting in injuries.

Your balance can easily be improved. But first you'll want to see where your current balance level is, and use this result to compare to future tests.

To perform the stork-stand balance test, do the following:
- Remove your shoes (not required, but will test more accurately without shoes)
- Stand with your feet together
- Place your hands on your hips
- Lift one foot, resting the bottom of that foot on the inside of your stance leg, just below the knee
- Raise the heel of your stance foot, so that your balancing on the ball of that foot

Record how long you were able to stand in this position until one of the following occurs:
- Lose your balance
- Foot of stance leg moves in any direction
- Heel of stance leg touches the floor
- Any part of elevated foot loses contact with stance leg
- Hands come off hips

It's best to have somebody with you to time you and to support you in case you start to fall. If by yourself, be careful. If you feel like your losing your balance, put down your raised foot or grab onto something to prevent a fall.

Stork-stand Balance Test
Gold Excellent
> 50 seconds
> 30 seconds
41 - 50 seconds
25 - 30 seconds
Silver Average 31 - 40 seconds 16 - 24 seconds
Fair 20 - 30 seconds 10 - 15 seconds
Bronze Poor < 20 seconds < 10 seconds

To get exercise routines and suggestions to improve your balance, go to the Balance page in the Exercises section.

Return to our Fitness Tests main page.

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