Medical disclaimer: This page is general information, not medical advice, and the calculator is not a diagnosis. Only try the test at home with a helper standing next to you. Affiliate disclosure: Some links are affiliate links; Walkers4Seniors may earn a small commission at no extra cost to you.
By Walkers4Seniors Editorial Team · Last updated October 2026
In short: The Timed Up and Go (TUG) test times how long it takes to stand up from an armchair, walk 10 feet (3 meters), turn, walk back and sit down. The CDC’s STEADI program says an older adult who takes 12 seconds or more is at risk for falling. Healthy adults average about 8 seconds in their 60s, 9 in their 70s and 11 at 80 and over.
What Is the Timed Up and Go Test?
The TUG is a quick mobility test used by doctors and physical therapists. It is part of the CDC’s STEADI fall-prevention toolkit (Stopping Elderly Accidents, Deaths and Injuries).
It checks several things at once: getting up from a chair, walking speed, balance while turning, and sitting down with control. All you need is a stopwatch, a standard armchair and a 10-foot path.
How Do You Do the TUG Test? (Step by Step)
- Set up: Put a standard armchair against a wall. Mark a line on the floor 10 feet (3 meters) in front of it.
- Get ready: Wear your usual shoes. Use your walker or cane if you normally use one. Sit back in the chair.
- Helper stands close: The helper stays beside you the whole time, ready to steady you.
- On “Go”: Stand up, walk to the line at your normal pace, turn, walk back and sit down.
- Timing: The helper starts the stopwatch on “Go” and stops it when you are seated again.
- Record the time in seconds. Try once for practice first if your clinician allows it.
The CDC form also asks the helper to note a slow, unsteady pace, loss of balance, short or shuffling steps, steadying on walls, turning “in one block,” or not using the walker properly.
TUG Score Calculator by Age
Age averages: Bohannon (2006) meta-analysis of 21 studies of healthy older adults. Risk line: CDC STEADI (12 seconds or more). For ages under 60 the calculator uses the 60-69 average.
What Is a Normal TUG Score for My Age?
| Age group | Average TUG time | 95% confidence range |
|---|---|---|
| 60-69 | 8.1 seconds | 7.1-9.0 s |
| 70-79 | 9.2 seconds | 8.2-10.2 s |
| 80-99 | 11.3 seconds | 10.0-12.7 s |
| All 60+ | 9.4 seconds | 8.9-9.9 s |
Source: Bohannon RW. Reference values for the Timed Up and Go test: a descriptive meta-analysis. Journal of Geriatric Physical Therapy, 2006.
What Does a TUG Score of 12 Seconds or More Mean?
The CDC says an older adult who takes 12 seconds or more to complete the TUG is at risk for falling. That matters: more than one in four older adults falls each year, according to the CDC.
What it does NOT mean: A slow time is not a diagnosis, and a fast time does not mean you can’t fall. The TUG is one screening step. Clinicians combine it with your fall history, medicines, vision, feet and home hazards.
Can You Do the TUG Test With a Walker?
Yes. The CDC instructions say to use your walking aid if you need one. Use it exactly as you do every day. A helper should also note whether the walker is used correctly, because poor walker use is one of the observations on the form.
If your walker feels awkward during the turn, check the fit with our walker adjustment guide or the handle-height calculator.
Who Should NOT Try the TUG Test at Home?
- Anyone who cannot stand up from a chair without help from another person.
- Anyone told by a doctor not to bear full weight, for example right after hip or knee surgery.
- Anyone who has fallen recently, feels dizzy, or has new chest pain or shortness of breath. Call a clinician first.
- Anyone without a helper present.
My Score Is High. What Should I Do Next?
- Tell your doctor or physical therapist. Ask for a fall-risk assessment and about strength and balance exercise.
- Make sure your walker fits and suits you. See best walkers for seniors and who should not use a rollator.
- Fix home hazards: clear walkways, add night lighting and grab bars. Our where seniors fall most at home guide lists the rooms to start with.
- Avoid common walker mistakes: 7 walker safety mistakes.
- Plan for help if a fall happens: medical alert systems for walker users.
TUG Test FAQ
What is a normal TUG time for a 70-year-old?
Healthy adults aged 70-79 average about 9.2 seconds (range 8.2-10.2 seconds) in a 2006 meta-analysis. The CDC uses 12 seconds or more as the fall-risk line at any older age.
What is a normal TUG time for an 80-year-old?
Adults aged 80-99 average about 11.3 seconds (range 10.0-12.7 seconds). A time of 12 seconds or more is still treated as higher fall risk by the CDC.
How far do you walk in the TUG test?
10 feet (3 meters) out, a turn, and 10 feet back, starting and ending seated in a standard armchair.
Can you use a walker for the Timed Up and Go?
Yes. Use your usual walking aid and your usual shoes. The helper notes whether the device is used properly.
Is the TUG test enough to know my fall risk?
No. It is a quick screen. Doctors combine it with other tests, such as the 30-Second Chair Stand and the 4-Stage Balance Test, plus your health history.