Look after yourself
How many seconds does it take you to stand up from a chair, walk 3 metres, turn, come back and sit down again? The Timed Up and Go test (TUG) is a simple test used to assess mobility and fall risk. The US Centers for Disease Control and Prevention (CDC) considers older adults who take 12 seconds or more to complete it to be at risk of falling. Try it with someone beside you, using the stopwatch below.
Measure yourself
Mark a line on the floor 3 metres from a chair with armrests. Have someone beside you time it: they start the stopwatch as they say “Go” and stop it when you sit back down.
Your previous results (on this device)
Ready
The person sits with their back against the chair. Start the stopwatch as you say “Go”.
Tick anything you noticed during the test
Your results are stored only on this device; they are not sent anywhere.
Average times (seconds) and 95% confidence intervals from an analysis pooling 21 studies. Times longer than the upper limit of the range are considered below average.
| Age | Average | Confidence interval |
|---|---|---|
| 60–69 | 8.1 | 7.1–9.0 |
| 70–79 | 9.2 | 8.2–10.2 |
| 80–99 | 11.3 | 10.0–12.7 |
Strength and balance
Standing up, walking and turning need leg strength and balance. For detailed advice see the falls prevention guide, and for leg strength the 30-second chair stand test.
The test itself is its best exercise. On a sturdy chair without armrests, with your arms crossed over your chest, stand up and sit down at a controlled pace. If this is too hard, start by pushing up with your arms or by using a higher chair.
8–12 repetitions, 2–3 sets, 2–3 days a weekStand tall, holding lightly onto a worktop. Rise up onto your toes, then lower slowly. When it gets easy, try it on one foot.
10–15 reps, 2–3 setsWalk along the counter or a wall, keeping one hand ready to steady yourself. With each step, place the heel of your front foot just in front of the toes of your back foot, and keep your eyes looking ahead. Follow a straight line, as if walking a tightrope.
10–15 steps, 2–3 roundsStand upright in front of the kitchen counter, holding on lightly with one or both hands. Lift one foot off the floor by bending the knee back, and keep your balance. As it gets easier, hold on with one hand, then with just your fingertips.
10–15 seconds, 3–5 times on each footNo. You need someone to time it and to walk beside you for safety.
Yes. Do it in your usual shoes and with the walking aid you use in daily life. To compare over time, just do it the same way each time.
This is not a diagnosis. The US Centers for Disease Control and Prevention (CDC) considers older adults who take 12 seconds or more to be at risk of falling and recommends a more detailed assessment. You can talk to a doctor or physiotherapist and start with the strength and balance exercises below.
The comparison values here come from people aged 60 and over. If you are younger, you can record your time and track how it changes.
Sources
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