The Sit-and-Rise Test
This simple test can reveal your strength, balance, and mobility. It assesses your overall fitness and is linked to your lifespan.
It is simple, but not easy! One of my bread and butter exercises
The Sit-and-Rise Test
This simple test can reveal your strength, balance, and mobility. It assesses your overall fitness and is linked to your lifespan.
How to perform the test:
- Stand with your feet hip-width apart.
- Slowly lower yourself into a cross-legged sitting position without support.
- Stand back up without using your hands or knees.
Scoring:
- 10 points: You completed both sitting and rising smoothly without assistance.
- 5 points: Awarded for successfully sitting down or standing up without using hands or knees.
- Subtract 1 point: for each hand or knee used for support (either sitting or standing).
- Subtract 1/2 point: for shaky balance during the test.
Understanding Your Score
- Sound (8-10): Indicates better strength, balance, and lower risk of death from various causes.
- Fair (3.5-7.5): Room for growth.
- Poor (<3): A call for attention. For example, 3 suggests a fivefold increase in mortality risk compared to those with higher scores.
Remember: This test is a wake-up call, not a prediction. Even if your score could be better, there is always time to improve! Consistent exercise targeting strength, balance, and mobility can significantly enhance your score and overall well-being.
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