Independence & Everyday Capability after 50

Doing the things that let you live the way you want to: leg strength, balance, and a safer home.

Everyday Capability After 50

The everyday tasks that tell you how capable you are, three checks you can try at home, and small steps for stronger legs, steadier balance, and a home that works with you.

Start today

Practice five minutes of supported balance

About 5 minutes · Easy. Keep a hand on the counter the whole time.

Stand beside a stable counter or chair and practice comfortable weight shifts with support within reach.

Steps

You will need: A stable kitchen counter or sturdy chair to hold, and a clear floor.
Done when: You practiced shifting your weight for a few minutes, with support in reach.

Stand beside the counter with one hand resting on it.
Slowly shift your weight onto one foot, then back to the middle.
Slowly shift your weight onto the other foot.
Keep going at a calm pace for about five minutes, resting whenever you like.

Do one comfortable chair-strength set

About 5 minutes · Easy to moderate. It should never feel painful or unsteady.

From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful.

Steps

You will need: A sturdy chair that will not slide, placed against a wall.
Done when: You did up to five comfortable stands, or as many as felt fine.

Sit toward the front of the chair, feet flat.
Lean slightly forward and stand up, using the arms of the chair if helpful.
Sit back down slowly.
Repeat up to five times, resting whenever you like.

Tools & checks

Fall-Risk ChecklistCDC's 12-statement self-check.
30-Second Chair StandA leg-strength check.
4-Stage Balance CheckA standing-balance check that needs a helper.
Home Safety ChecklistFind and fix hazards, as a printable list.

Guides

Everyday Capability After 50