As we age, two areas that quietly shape our independence are balance and leg strength. They’re not just about avoiding falls — they’re tied to how confidently we move, how easily we get out of chairs, and how long we can remain active in daily life.

This simple self-assessment is inspired by Mayo Clinic research and CDC guidelines. It includes two evidence-based challenges:
1.	Single-Leg Balance Test
2.	Chair Sit-and-Stand Test
Together, these tests give insight into your core stability, neuromuscular control, and lower body endurance — all vital indicators of how well we’re aging.


Am I Aging Well With Strength And Stability?

Yes 

Can you stand on one leg (eyes open) for at least 30 seconds without support?

Can you stand on one leg (eyes closed) for at least 10 seconds without wobbling or stepping down?

Did you avoid noticeable swaying in the first 10 seconds of the balance test? 

Did both sides feel equally stable and strong while balancing?

Do you feel steady doing daily activities like brushing your teeth or putting on pants while standing? 

Were you able to complete at least 8 sit-to-stand reps (arms crossed, no hands) in 30 seconds?

Were you able to maintain upright posture throughout the chair test? 

Yes   

Did you avoid using your arms or losing balance during the sit-to-stand exercise?

Did your legs feel strong (not shaky or tired) during the 30-second test? 

Can you climb stairs without fatigue, holding the railing only for safety (not support)?

Do you include balance or leg-strengthening exercises in your weekly routine? 

Have you remained fall-free (no slips, stumbles, or near-falls) in the past 6 months?

Do you walk with steady confidence — no dizziness or hesitation? 

Do you feel assured in your ability to move independently as you grow older?

Have you maintained some form of movement (even 10 minutes daily) over the last month?

At-Risk: There may be signs of decline in your functional movement. It’s a great time to take action with guided support or professional input.


Moderate: You may be starting to lose some key functions. Begin a regular balance and strength routine to reverse this trend.


MODERATE

Good: You’re doing well, but adding a few focused exercises could support your mobility and long-term independence.


GOOD

Excellent: Your balance and leg strength are in great shape for healthy aging. Keep doing what you’re doing — it’s working!


EXCELLENT

Am I Aging Well With Strength And Stability?

Brilliantly

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