Last updated November 2026 · By the Walkers4Seniors Editorial Team
Quick answer: You can check fall risk at home with 3 short tests from the CDC STEADI program: the Timed Up and Go (12 seconds or more = at risk), the 30-second chair stand (below the average for your age and sex = at risk) and the 4-stage balance test (cannot hold a heel-to-toe stance for 10 seconds = increased risk). Print the worksheet below, do the tests with a helper, and take the results to your doctor.
About 1 in 4 adults aged 65 and older report a fall every year, more than 14 million people in the US, according to the CDC. A fall-risk check takes about 10 minutes and gives you real numbers to bring to the next doctor visit. This page puts the three CDC tests on one printable sheet. Each test also has its own detailed guide with an age calculator, linked below.
What do you need for a home fall-risk check?
- A helper who stands beside you the whole time (a spouse, adult child or caregiver).
- A sturdy chair that will not slide, placed against a wall. The CDC TUG instructions use a standard chair with arms.
- A phone stopwatch.
- Tape to mark a line 10 feet (3 meters) from the chair.
- Your usual shoes, and your cane or walker if you normally use one (allowed for the TUG only).
Who should not do these tests at home?
Skip the home check and ask your doctor or physical therapist instead if you have had a fall with injury recently, recent hip, knee or back surgery, dizziness when standing up, chest pain or shortness of breath with activity, or if a clinician has told you not to stand or walk without help. Stop any test at once if you feel unsteady or unwell.
Test 1: How do you do the Timed Up and Go (TUG) test?
- Sit back in the chair. Wear your usual shoes. You may use your walking aid.
- On ‘Go’, the helper starts the stopwatch.
- Stand up, walk at your normal pace to the line 10 feet away, turn, walk back and sit down.
- The helper stops the watch when you are seated.
CDC cut-off: an older adult who takes 12 seconds or more to complete the TUG is at risk for falling. Full guide with times by age: Timed Up and Go test.
Test 2: How do you do the 30-second chair stand test?
- Sit in the middle of the chair, feet flat on the floor, back straight.
- Cross your arms at the wrists and hold them against your chest.
- On ‘Go’, stand up fully, then sit back down. Repeat for 30 seconds.
- The helper counts full stands. If you are more than halfway up at 30 seconds, it counts. If you must push up with your arms, stop: the score is 0.
CDC cut-off: a below-average score for your age and sex indicates a risk for falls.
| Age | Men: below average if fewer than | Women: below average if fewer than |
|---|---|---|
| 60-64 | 14 stands | 12 stands |
| 65-69 | 12 | 11 |
| 70-74 | 12 | 10 |
| 75-79 | 11 | 10 |
| 80-84 | 10 | 9 |
| 85-89 | 8 | 8 |
| 90-94 | 7 | 4 |
Source: CDC STEADI 30-Second Chair Stand assessment. Full guide: 30-second chair stand test.
Test 3: How do you do the 4-stage balance test?
No walker or cane for this one, eyes open. The helper stands beside you, holds your arm while you get into each position and lets go only when you are steady. Hold each stance for 10 seconds without moving your feet or grabbing support, then move to the next. Stop as soon as one stance cannot be held.
- Feet side by side.
- Instep of one foot touching the big toe of the other.
- Tandem stand: one foot in front of the other, heel touching toe.
- Stand on one foot.
CDC cut-off: an older adult who cannot hold the tandem stand (stage 3) for at least 10 seconds is at increased risk of falling. Full guide: 4-stage balance test.
Printable worksheet
| Test | Result | CDC fall-risk sign | Flagged? |
|---|---|---|---|
| Name / age / sex / date | __________________ | ||
| 1. Timed Up and Go | ______ seconds Walking aid used? Y / N | 12 seconds or more | ☐ Yes ☐ No |
| 2. 30-second chair stand | ______ stands | Below the table value for age and sex | ☐ Yes ☐ No |
| 3. 4-stage balance | Stage 1 ___ s, 2 ___ s, 3 ___ s, 4 ___ s | Stage 3 held less than 10 seconds | ☐ Yes ☐ No |
| Notes for the doctor | Falls in the past year: ____ Felt unsteady during test? Y / N ______________________________________________ | ||
Score checker: what do my results mean?
What does a flagged result mean, and what does it not mean?
A flagged result means you share a sign the CDC links to a higher chance of falling. It does not mean you will fall, and a passing result does not mean you cannot fall. These are screening tests: a clinician looks at them together with your fall history, medicines, vision, feet, blood pressure and home. Scores can also change from day to day with tiredness, pain or a new medicine.
What should you do if a test shows fall risk?
- Book a visit and bring the sheet. Ask about a physical therapy referral for strength, gait and balance training. The CDC also suggests evidence-based programs such as Tai Chi.
- Check the walking aid. A walker set at the wrong height changes your posture. See how to adjust a walker.
- Make the bathroom safer. It is where many falls happen. Start with bathroom safety for walker users and grab bars.
- Wear shoes that grip. Compare non-slip slippers and shoes.
- Give the helper a safer hold. A gait belt lets a caregiver steady you during walks and transfers (see gait belts on Amazon).
For the full picture, including the CDC 12-question self-check and other clinic tests such as the Tinetti and Berg, read our fall risk assessment guide.
Frequently asked questions
Can I do a fall-risk test at home by myself?
No. Always have a helper stand beside you. The balance and chair tests can make you unsteady, and the CDC instructions have the tester ready to catch the person.
What is a normal Timed Up and Go time for a senior?
The CDC STEADI cut-off is 12 seconds: an older adult who takes 12 seconds or more is at risk for falling. Typical times by age are in our TUG guide.
Can I use my walker during the tests?
Yes for the Timed Up and Go, if you normally use one. No for the 4-stage balance test. The chair stand is done with arms crossed on the chest.
How many chair stands should a 75-year-old do in 30 seconds?
On the CDC table, fewer than 11 stands for men and fewer than 10 for women aged 75 to 79 is below average and indicates a risk for falls.
What should I do with the results?
Write them on the worksheet, note any falls in the past year, and bring the sheet to your doctor or physical therapist. Ask whether you need a full fall-risk assessment.
Sources
- CDC STEADI, Assessment: Timed Up and Go (TUG).
- CDC STEADI, Assessment: 30-Second Chair Stand (CDC form, hosted by NJ Division of Aging Services).
- CDC STEADI, Assessment: The 4-Stage Balance Test.
- CDC, Older Adult Falls Data (updated September 4, 2026).
Ask your doctor or physical therapist before starting a new exercise or balance routine.