Table of Contents
The Best Exercises to Improve Timed Up and Go Test Scores
Last Updated: July 27, 2025
Introduction: More Than Just Standing Still
Balance is often thought of as the ability to stand still without swaying. But in our daily lives, we rely on something far more complex: dynamic balance. This is the ability to maintain stability while moving—standing up, walking, turning, and sitting back down. For anyone with osteoporosis, poor dynamic balance can be a direct precursor to a dangerous fall. A crucial clinical tool to measure this is the Timed Up and Go (TUG) test. A 2019 PhD study from Ziauddin University didn’t just use this test; it investigated which specific exercises to improve Timed Up and Go test scores are most effective, offering a clear path to better stability.
What is the Timed Up and Go (TUG) Test?
The TUG test is a simple, quick, and powerful assessment of a person’s functional mobility and dynamic balance. It’s considered a fundamental tool in geriatric care and physical therapy.
As detailed in the research methodology, the test involves timing a person as they:
- Stand up from a standard armchair.
- Walk at their normal pace to a line 3 meters (about 10 feet) away.
- Turn around.
- Walk back to the chair.
- Sit down again.
The entire sequence measures multiple aspects of mobility: leg strength (standing up), gait speed, the ability to turn without losing balance, and coordination.
Decoding TUG Test Scores: What’s Your Fall Risk?
The time it takes to complete the TUG test is a strong predictor of fall risk. The thesis references landmark studies by Podsiadlo & Richardson and Shumway-Cook, which established critical time thresholds:
- A score of ≥ 11.5 seconds: Indicates a moderate risk of falling (approximately 50% probability).
- A score of > 13.5 seconds: Indicates a high risk of falling (a staggering 90% probability).
At the start of this study, the participants’ average TUG scores were in the moderate risk category, with the Osteoanabolic group having the highest average time. The primary goal of the exercise interventions was to significantly reduce these times.
The Experiment: Which Exercise Improves Balance Most?
To find the best exercises to improve Timed Up and Go test performance, the study assigned 93 postmenopausal women with osteoporosis to one of three 12-week exercise programs:
- Aerobic Group: Focused on 30-60 minutes of treadmill walking, 5 days per week.
- Resistance Group: Performed a full-body weight training routine, 3 days per week.
- Osteoanabolic (Combined) Group: Alternated between aerobic and resistance training for a total of 6 sessions per week.
After 12 weeks, the participants’ TUG scores were measured again. The results showed a clear hierarchy of effectiveness.
| Exercise Group | Average TUG Improvement |
|---|---|
| Osteoanabolic (Combined) | -3.16 seconds |
| Aerobic | -2.54 seconds |
| Resistance | -1.12 seconds |
The Osteoanabolic (Combined) group saw the greatest improvement, reducing their TUG time by over three seconds. The Aerobic group also saw a very strong improvement. The Resistance-only group improved the least, with a change that was less than half that of the combined group.
Further statistical analysis revealed a crucial insight: while both the Osteoanabolic and Aerobic groups were significantly better than the Resistance group, there was no statistically significant difference between the Osteoanabolic and Aerobic groups when it came to improving dynamic balance.
Why Aerobic and Combined Training Excel at Improving Balance
The study’s discussion offers a clear explanation for these results. Dynamic balance is a skill that requires the body to coordinate movement, strength, and endurance simultaneously.
- Resistance training alone builds strength but is often static. It doesn’t fully replicate the dynamic, multi-directional challenges of walking and turning. While strength is a component of balance, it’s not the whole picture.
- Aerobic and Combined training, which both heavily feature treadmill walking, are inherently dynamic. The thesis suggests that high-impact exercises involving “the direct connection of body with the surface impacts directly on bone” and the neuromuscular system are key. This type of training improves:
- Neuromuscular Coordination: It forces the brain and body to work together to maintain stability while in motion.
- Gait Mechanics: It improves walking speed, stride length, and the ability to turn smoothly.
- Functional Strength: It builds the specific strength and endurance needed for real-world activities like walking and climbing stairs.
The act of walking itself is the best practice for improving walking balance, and both the aerobic and combined protocols provided a high volume of this specific, functional training.
Conclusion: Walk Your Way to Better Balance
For individuals with osteoporosis seeking to improve their dynamic balance and lower their fall risk, this PhD study delivers a clear verdict. While any exercise is beneficial, programs centered around weight-bearing aerobic activity like walking are superior for improving TUG scores. The most effective approach was a combined “Osteoanabolic” program, but dedicated aerobic training was nearly as effective for this specific outcome. This provides powerful evidence that consistent, dedicated walking is one of the most potent exercises to improve Timed Up and Go test performance and, by extension, to build a more stable, confident, and fall-resistant future.
Author Bio
Dr. Amna Aamir Khan holds a Doctor of Philosophy (PhD) in Physical Therapy from the College of Rehabilitation Sciences at Ziauddin University. Her research focuses on the effects of targeted exercise interventions on functional parameters in clinical populations.
Source & Citations
Thesis Title: EFFECTS OF OSTEOANABOLIC EXERCISES ON GAIT, BALANCE AND FEAR OF FALL AMONG OSTEOPOROTIC FEMALES
Researcher: Amna Aamir Khan (DPT, MSc)
Guide (Supervisor): Prof. Dr. Pirzada Qasim Raza Siddiqui
University: Ziauddin University, Karachi, Pakistan
Year of Compilation: 2019
Excerpt Page Numbers: 1, 20, 70, 92, 94, 115-117
Disclaimer
Some sentences have been lightly edited for SEO and readability. For the full, original research, please refer to the complete thesis PDF linked in the section above.”
Have you ever taken the TUG test? What exercises have you found most helpful for improving your own balance? Share your insights in the comments section below!
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