Research shows that the sit-and-rise test is associated with all-cause mortality and the risk of premature death from natural and cardiovascular causes.
The sit-and-rise test is simple. You need to sit on the floor and stand back up with as little support as possible. Wobbling and using your hands for support deduct points.
What Can The Sit-and-Rise Test Predict?
A study published in the European Journal of Preventive Cardiology followed 4,282 adults between the ages of 46 and 75. Researchers assessed participants using the sit-and-rise test and followed them for 12 years to determine how many participants died and from which causes.
People who completed the test with higher scores had a lower risk of dying from cardiovascular disease and other natural causes.
How To Perform The Test
Clear a flat area and keep a wall or a chair nearby for support. Place a mat on a hard floor, remove your shoes and socks, and ask someone to stand nearby for safety.
Stand with your feet slightly apart, cross one foot in front of the other, and lower yourself to the floor without using your hands, arms, or legs for support. Once seated, stand back up while staying as steady as possible.
Begin with 10 points. Subtract one point each time you use a hand or another form of support, and subtract half a point each time you noticeably wobble.
Scores of 8–10 were linked to a low risk of death, while scores of 4.5–7.5 were associated with a threefold higher risk of death.
For older adults and people with joint pain, disabilities, or limited mobility, the 30-second chair stand test may be a safer option. This test assesses physical performance and the risk of falls. Here is a link to the CDC website with illustrated instructions: Link.
What Does The Score Mean?
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A score of 8–10 may indicate good overall physical health.
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A score of 4.5–7.5 may signal concerns about overall health.
A score below 8 is not a diagnosis or a prediction of how long you will live. Rather, the test reflects aspects of your overall physical health, including muscle strength, balance, and flexibility.
Let’s hear what one of the researchers, Claudio Araújo, said, “People ask me all the time, ‘If my score is low, does that mean I’ll be dead in five years?’ I tell them, ‘Of course not. It’s telling you, maybe you need to make some changes.”
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With care,
Science Writer Vlada Sukhanovskaya & Normotim Team 💜
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Frequently Asked Questions
1. What is the sit-and-rise test?
It is a simple physical test in which you sit on the floor and stand back up while using as little support as possible.
2. How is the test scored?
You begin with 10 points. One point is deducted each time you use a hand, knee, or another form of support, and half a point is deducted each time you noticeably lose your balance.
3. What does a high score mean?
A score of 8–10 may reflect good muscle strength, balance, flexibility, and overall physical function. In research, higher scores were associated with a lower risk of premature death.
4. Does a low score mean that I will die early?
No. A low score is not a diagnosis and cannot predict exactly how long you will live. It may indicate that your strength, mobility, balance, or flexibility could be improved.
5. Is the test safe for everyone?
It may not be suitable for people with joint pain, disabilities, balance problems, or limited mobility. The 30-second chair stand test may be a safer alternative for these individuals.
Summary Of the Article
The sit-and-rise test measures how easily you can sit on the floor and stand back up without using your hands or other support. Higher scores have been associated with better strength, balance, flexibility, and a lower risk of death from cardiovascular and other natural causes. However, the test is not a diagnosis or a direct prediction of lifespan.