Are you at risk of falling? Dr. Punam Krishan’s simple 12-second test could tell you...

Falls are one of the leading causes of injury, especially as we age - but how do you know if you’re at risk? TV GP and Strictly Come Dancing star Dr. Punam Krishan has a quick and easy answer: a 12-second test anyone can do at home to check their mobility and fall risk.

Introducing the timed up & go test

In partnership with stairlift and home lift experts Stannah, Dr. Punam is raising awareness about simple ways to stay safe and mobile in your own home for as long as possible.

The test is called the Timed Up & Go Test, and all you need is a standard kitchen or dining chair and a stopwatch (or your phone’s timer). Here’s how to do it:

1. Sit down on a firm, straight-backed chair - not a cushy armchair.
2. Without using your arms to help you stand, stand up from the chair.
3. Walk forward at a safe, steady pace for 3 metres (about 10 feet).
4. Turn around, walk back to the chair.
5. Sit back down.

That’s it!

What your time means

Dr. Punam explains:

“If you can complete the test in less than 12 seconds, it’s a good sign your fall risk is low. But if your time is between 12 and 15 seconds or longer, especially if you’re over 60, this could indicate a higher risk of falling.”

Why does this matter? Because one in three people over 60 will experience a fall each year, and over half of all falls happen in the home. Catching mobility issues early can help you - and your loved ones - stay safe and independent.

Tips to reduce falls at home

Stannah, experts in home accessibility, recommend these simple changes to make your home safer:

• Keep your home well lit - see clearly to avoid hazards.
• Declutter hallways and stairs to prevent tripping.
• Secure loose carpets and rugs to stop slips.
• Remove trailing wires from walkways.
• Use slip-resistant mats in baths and showers.
• If you have pets, put a bell on their collar to know where they are.

Stay active, stay safe

Physical fitness also plays a huge role. Occupational therapist Kate Sheehan advises:

“Staying active and doing exercises that improve flexibility, posture, and strength can reduce the risk of falls by nearly a quarter. You don’t need expensive classes - simple home exercises can make a big difference.”

Final thoughts

Taking just 12 seconds to check your mobility might be one of the easiest - and most important - things you do this week. Whether you’re concerned about yourself or a loved one, this simple test is a smart step towards staying steady on your feet and safe in your home.

Give it a try, and take control of your fall risk today!