Arogya Self-Test Lab
Simple at-home checks. Each one ends with what it means and what to do next.
Before you start
Do these only if you feel steady. Have support nearby, stop if you feel pain, dizziness or breathlessness, and skip the test if you have chest pain, severe weakness or a recent injury.
Timed tests
Sit-to-stand (30 seconds)
Sit on a firm chair, arms crossed. Stand fully and sit, repeating for 30 seconds. Use the stopwatch and count how many you complete.
Use this to time yourself
0.0s
What it suggests
More repetitions suggest better leg strength. If you can do very few, build up with daily practice and gentle walking.
One-leg balance
Hold a steady surface, then stand on one leg and time how long you hold it (stop at 30 seconds). Repeat on the other leg.
Use this to time yourself
0.0s
What it suggests
Holding steadily reflects good balance. Difficulty balancing raises fall risk — practise near support and keep active.
Comfortable walk
Time a relaxed, steady walk over a short fixed distance at home. Note if you feel breathless or unsteady.
Use this to time yourself
0.0s
What it suggests
A steady, comfortable pace is a good sign. Breathlessness or unsteadiness is worth mentioning at your next visit.
Timed up-and-go
Sit in a chair. On 'go', stand, walk 3 metres at a normal pace, turn, walk back and sit. Time the whole thing once, with support nearby.
Use this to time yourself
0.0s
What it suggests
Around 10 seconds is typical for healthy adults. Much longer than about 12 seconds can mean a higher fall risk — worth mentioning at your next visit.
Heel-to-toe balance
Stand with one foot directly in front of the other, heel touching toe. Time how long you stay steady, up to 30 seconds. Stand near support.
Use this to time yourself
0.0s
What it suggests
Holding heel-to-toe steadily reflects good balance. Difficulty here raises fall risk — practise near a wall and stay active.
2-minute step test
March in place for 2 minutes, lifting each knee to mid-thigh height. Count how many times your right knee comes up. Use the timer.
Use this to time yourself
0.0s
What it suggests
More steps suggests better stamina. Stop and rest if you feel very breathless, chest tightness or dizzy.
Plank hold
Hold a forearm plank with a straight body and time how long you keep good form. Stop if your back sags or it hurts.
Use this to time yourself
0.0s
What it suggests
A longer steady hold suggests better core strength. Build up slowly and stop with any back pain.
Awareness checks (no timer)
FAST — spot a stroke
If someone suddenly seems unwell, run this 4-step check. A stroke is a medical emergency.
- Face — ask them to smile. Does one side droop?
- Arm — ask them to raise both arms. Does one drift down?
- Speech — ask them to say a simple line. Is it slurred or strange?
- Time — if ANY of these is present, note the time and call 108 now.
What to do
Do not wait to see if it passes. Stroke care works only if it is fast — call 108 immediately and tell them when the signs started.
If this is an emergency, do not wait.
Memory concern check
Occasional forgetfulness is normal. This looks for a change that is new and getting worse over months.
- Forgetting recent events, or repeating the same questions often
- Getting lost in familiar places
- Trouble with names, handling money, or daily tasks
- Family have noticed a clear change over months
What to do
If several of these are new and worsening, mention it at your PHC. Some causes of memory change are treatable.
Hearing awareness check
Hearing loss creeps in slowly. These are common early signs.
- Often asking people to repeat themselves
- Keeping the TV or phone louder than others need
- Struggling to follow talk in a noisy place
- Ringing or buzzing in the ears
What to do
If these are frequent, ask for a hearing check. Untreated hearing loss affects safety, mood, and memory.
Vision awareness check
Many eye problems are silent early on. Watch for these.
- Blurred or double vision
- Trouble reading, or seeing at night
- Frequent headaches or eye strain
- Halos around lights
What to do
Get an eye check. If you have diabetes or BP, have your eyes screened at least once a year.
These checks do not diagnose. Share any concern with your family Health Captain and mention it at your next PHC visit.