Your ability to react quickly on your feet is key to a life without trips and tumbles. Get clues about your agility and coordination with this simple test.
The 8 Foot Up and Go test helps you assess your agility and coordination skills, which is important for preventing falls. For this test you’ll need a sturdy chair, a marker (an item to mark your place on the floor) and a timer.
As always, safety is key. If you have a chronic condition, an injury, or balance concerns, talk to your doctor about how you can exercise safely.
Before you start the test, measure 8 feet of distance from the front of your chair and place an item in that spot to mark the distance (Julie is using a small hand weight).
Start your assessment:
Start by sitting tall in your chair. Plant your feet firmly to the floor and allow your hands to rest on your lap. When the timer starts, stand up and take your first step forward with your right foot. Then, walk in a figure 8 pattern around your marker and back to the chair. Stop your timer when you return to a seated position.
Next, perform the same test leading with your left foot this time. Start by sitting tall in your chair with feet planted firmly to the floor and your hands resting on your lap. When the timer starts, stand up and take your first step forward with your left foot. Then, walk in a figure 8 pattern around your marker and back to the chair. Stop your timer when you return to a seated position.
Average Results: About 5-8 seconds is the average time it takes for seniors between the ages of 65-75 to walk around the marker and back to the chair.
Exercises that move your body from side-to-side or front-to-back, help to progress your agility and coordination and to ultimately help you stay quick on your feet and avoid falls.
Looking to improve your coordination? Try these fun and simple coordination exercises for beginners. If you feel confident in your coordination and agility but still want to advance your skills, this intermediate coordination drill is right for you.
Check Your SilverSneakers Eligibility Instantly
Members can get hundreds of On-Demand video workouts and access to full-length SilverSneakers LIVE fitness classes and workshops. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.
Already a member? Get exclusive fitness content by logging in to or creating your online account here.