TUG
Timed Up and Go (TUG)
- Sit on the stool
- Stand up and walk as quickly as possible to the post.
- Walk around the post, return to the stool, and sit down.
- Time yourself how long it takes to complete the task from start to finish.
- Use your assistive device if you normally use one.
- Check your fall risk below.
Worried About Falling? This Simple Test Can Help You Stay Independent
As we get older, staying steady on our feet becomes more important. A fall can lead to injury, time in the hospital, or the need for extra help with daily activities. But there is a quick and simple way to check your risk of falling before anything happens.
It’s called the Timed Up and Go test, or TUG for short. It takes less than a minute and helps you understand how well you’re moving.
What Is the Timed Up and Go Test?
The TUG test checks your balance, strength, and how safely you can move. Here’s how to do it:
- Sit in a chair with your back against the seat
- When ready, stand up
- Walk forward about 10 feet
- Turn around
- Walk back to the chair
- Sit down again
Use a timer or have someone time you. The total time it takes to complete the task gives helpful information about your mobility and fall risk.
What Do the Results Mean?
Here’s a guide to help you understand your time:
| Your Time | What It Means |
| Under 10 seconds | You are moving well and have low risk of falling |
| 10 to 12 seconds | Your mobility is good but could benefit from staying active |
| Over 12 seconds | You may be at a higher risk of falling |
| Over 20 seconds | You may be having trouble with strength or balance |
What Should You Do If Your Time Is Over 12 Seconds?
If your time is slower than expected, this is a sign to take action. You can:
- Start a simple exercise routine
- Add balance and strength activities to your week
- Talk with a doctor, physical therapist, or wellness coach
- Remove clutter or tripping hazards from your home
- Use a cane or walker if it makes you feel safer
This test is not about passing or failing. It is about staying informed and making smart choices to stay safe.
Why the TUG Test Matters
This test can help you catch small changes in your balance or walking ability before they turn into a fall. Many people improve their time with regular movement and support.
Doing the TUG test every few months can help you track your progress. It can also give you confidence knowing you are doing something to protect your independence.
One minute of your time today can help you avoid weeks or months of recovery later. Try the TUG test and take control of your health.
