How can you tell if your aging loved one’s balance and strength are starting to decline? Often, the changes are so gradual they’re easy to miss until a near-miss or a fall makes the risk frighteningly clear.
Waiting for a crisis, however, isn’t the only option. What if you had a simple, safe, and revealing way to measure their mobility right at home? This isn’t about a complex medical assessment; it’s about a practical 30-second test that gives you a clear snapshot of their current stability and strength.
By spotting subtle changes early, you can take proactive steps to prevent a fall before it ever happens.
Increase Home Safety with a Simple Test that Measures Mobility in Seniors
Improving mobility and reducing fall risk in seniors is essential to maintaining independence for as long as possible. But how do you know how good an aging adult’s mobility is?
There are many factors to consider in understanding someone’s fall risk. One is how well they’re able to get around—functional mobility.
To measure this, physical therapists often use a simple test called the Timed Up and Go (TUG) test, which you can easily do at home.
Giving the TUG test regularly lets you track an older adult’s score over time to see if they maintain, improve, or decline in mobility.
This increases safety because you can proactively make changes to their care or living space before problems come up.
We found a helpful 2 minute video that shows how easy it is to use the “Timed Up and Go” test at home.
Here, we explain how the test works, how the test results can help seniors, and how to perform the TUG test at home.
How the Timed Up and Go (TUG) Test Works
The TUG test is straightforward and only takes a few minutes from setup to completion. An older adult starts by sitting in a chair. When you say “go” and start a timer, they get up, walk 10 feet at a safe pace, turn around, walk back, and sit in the chair.
Stop the timer as soon as they sit. That’s it!
The score is the time it takes for your loved one to complete the test.
How to Use the Timed Up and Go Test Results
Many health professionals use the time score to assess fall risk. But studies have also shown that it’s not a strong indicator of a person’s likelihood of falling, because many factors contribute to falls.
Instead, we recommend using the time score to track your loved one’s progress.
Knowing their TUG time result helps you be proactive with your older adult’s care needs.
If their scores are staying steady or improving, you’ll know that their current daily routine is working well.
But if the scores show that they’re taking longer and longer to complete the test, it could mean their fall risk is increasing or they need more help.
If that happens, you could have them focus on simple exercises to build balance and strength, hire in-home help, or make home safety improvements.
To help you track their progress, the CDC has a helpful one-page assessment sheet with instructions for the TUG test, space to record their score, and notes on their gait and stability.
2 Minute Video Demonstrates the Timed Up and Go Test
The University of North Carolina at Chapel Hill created a straightforward 2-minute video to demonstrate how to give a TUG test.
In the video, the tester shows how to place the chair against the wall, explains the test, and demonstrates it.
An older adult must complete the test without help from another person.
To keep them safe, the video also shows how to “guard” them during the test in case they lose their balance – without interfering with the test.
And if they get too tired or are unable to complete the test, immediately help them to sit and rest.
One thing we’d add is to have your loved one do a practice run before you do a “real” timed test. That gives them a chance to get used to the motions.
Safety Always Comes First
Before starting the test, remember that keeping your loved one safe always comes first.
Let the older adult know that this isn’t a contest. They should walk purposefully at a safe pace, but shouldn’t rush.
This test measures how they would typically get around. If they usually use a cane or walker, they should use it during the test.
We’d also suggest using a prominent distance marker that your loved one can easily see and won’t trip over – a chair, garbage can, end table, etc.
Final Thoughts About the TUG Test
Completing this simple test is more than just an exercise; it’s the first step in creating a safer, more supportive environment for your loved one. The results aren’t about passing or failing, they’re about gaining valuable insight.
This knowledge empowers you to have a more informed conversation with your doctor, make targeted home modifications, or start a strength-and-balance routine. Your observant eye and willingness to act are their best defense against falls.
Remember, in caregiving, what gets measured gets managed. You’ve just equipped yourself with one of the most straightforward and most powerful tools to safeguard your independence.
Next Steps: See how to give the simple Timed Up and Go (TUG) test at home (2 minutes)
Recommended for you:
- 10 Simple Fall Prevention Exercises Seniors Can Do at Home
- 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength
- 5 Safe Balance Exercises for Seniors Who Use a Walker
About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
Love this site, very helpful.
Thank you! We’re so glad our site is useful!