Published in the European Journal of Preventive Cardiology in June, this simple test assesses balance, strength, and flexibility.
Brazilian scientists monitored 4,282 men and women aged 46-75, evaluating their ability to lower themselves from a standing position and stand back up without using their hands, knees, or any external support. Those who performed the test smoothly had a nearly six times lower risk of death compared to those who struggled.
Lead author Claudio Gil Araujo, research director at the Exercise Medicine Clinic in Rio de Janeiro, explained that the test encompasses several aspects of physical health, including core strength, balance, flexibility, and muscle-to-fat ratio. These, he noted, are crucial factors for longevity and quality of life.
To perform the test, participants stand barefoot with one leg crossed in front of the other. They then slowly lower themselves to a sitting position on the floor. Next, they must stand back up without using their hands, knees, or any support. The test is scored out of 10, with one point deducted for each use of a hand or support, and 0.5 points deducted for each loss of balance.
Results showed those scoring 0-4 had a significantly higher risk of death within the next 12 years. Those scoring 4.5-7.5 had three times the risk compared to those scoring 10. Araujo considers a low score a "wake-up call" for middle-aged and older adults.
However, experts caution that this test doesn't fully reflect overall health. Avril Mansfield, a physiotherapy professor at the University of Toronto, said a low score could stem from various factors: lack of flexibility, muscle weakness, limited movement, or balance issues. Consulting a physiotherapist or fitness professional can help pinpoint limitations and create a suitable exercise program.
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The sit-stand movement can help predict lifespan. Photo: Flexibilityrx |
The sit-stand movement can help predict lifespan. Photo: Flexibilityrx
Lora Giangregorio, a professor at the University of Waterloo, Canada, also noted that the sit-stand test requires high joint flexibility and may not be suitable for many older adults or those with joint or musculoskeletal issues. She suggests the 30-second chair stand test recommended by the US Centers for Disease Control and Prevention (CDC) as an alternative.
While the reason why this test predicts mortality risk remains unclear, Araujo suggests a low score may reflect underlying health problems such as stiff arteries, a high risk of falls, or general physical decline. However, he emphasizes that a low score is a warning, not a predetermined outcome. He encourages viewing the results as motivation to improve health and lifestyle.
"It’s saying, maybe, you need to change your lifestyle," he said.
Thuc Linh (According to the Washington Post)
