Free self-check · 1 minute
The Timed Up and Go Test
The TUG test is one of the most widely used clinical checks for mobility and fall risk in older adults. It takes about a minute, requires only a chair and a few metres of floor space, and gives you a clear number to track over time.
How to set it up safely
- Use a sturdy chair with armrests if you have one. Place it near a wall or something solid to hold if needed.
- Mark a spot 3 metres (about 10 feet) from the front of the chair — a doorway, a piece of tape on the floor, or a piece of paper works well.
- Wear your usual shoes. If you use a cane or walker, use it for the test too.
- Have someone nearby — a family member or friend — just in case. Do the test near a wall you can reach easily.
- Walk at your normal comfortable pace. This is not a race — rushing gives a misleading result and increases the risk of a stumble.
- Check with your doctor first if you have had a recent fall, feel unsteady, or have any health concerns about doing this test.
Built-in stopwatch
Press Start when you begin to rise from the chair. Press Stop the moment you sit back down.
Or enter your time manually
If someone timed you with another stopwatch, type the seconds here.
What your time means
These bands come from clinical research and CDC fall-prevention guidelines. They are guides, not diagnoses — many things affect your time on any given day.
Under 10 seconds
Freely mobile
Associated with strong mobility and low fall risk.
10–11.9 seconds
Normal range
Common and typical for many healthy adults over 65.
12–19.9 seconds
Higher fall-risk flag
The CDC uses 12 s as a threshold. Regular balance and leg-strength work can make a meaningful difference — worth mentioning to your doctor.
20 seconds or more
Reduced mobility
Suggests it is a good idea to speak with a doctor or physical therapist before starting new exercise.
Other free mobility self-checks
The TUG test measures walking speed and sit-to-stand mobility. Pair it with these for a fuller picture.
Common questions
What is the Timed Up and Go test?
The TUG test is a clinical tool used by physiotherapists and doctors to assess mobility and fall risk. You start seated, stand up, walk 3 metres to a mark, turn around, walk back, and sit down — timed in seconds. It was developed in 1991 and is now one of the most widely used mobility assessments for older adults.
What is a normal TUG test time for seniors?
Under 12 seconds is generally considered normal for healthy community-dwelling older adults. Under 10 seconds is associated with strong, freely mobile movement. Times vary with age and health — the important thing is to track your own trend over time.
What TUG time indicates a fall risk?
The CDC uses 12 seconds as a threshold for increased fall risk. A time of 20 seconds or more is associated with significantly reduced mobility and a higher fall risk. Both are worth mentioning to your doctor — but neither is a cause for alarm on its own.
How can I improve my Timed Up and Go time?
Gentle, consistent leg-strength and balance exercises are the most effective approach. Chair stands, heel raises, and wall-supported single-leg holds are a good starting point. Most people see their TUG time improve noticeably after a few weeks of regular practice. A personalised programme makes it easier to stay consistent.
Build a gentle plan to improve your score.
The free 2-minute quiz builds a chair-first daily routine matched to your stiffest, weakest spots — the same muscles that drive your TUG time down.
Take the free 2-minute quiz