Sitting-Rising Test – Are You Aging Too Fast?

A study published in the European Journal of Cardiovascular Prevention in 2012 found that the sitting-rising test was a significant predictor of mortality in participants between ages 51 and 80. The study found that the lower your score, the more likely you were to die in the next six years.

Here are the steps on how to do the sitting-rising test:

1. Remove your shoes and sit down on the floor, crisscross style.
2. Place your hands on your hips.
3. Stand up without using your hands or knees.
4. If you are able to stand up without using your hands or knees, you have scored a perfect 10.
5. If you need to use your hands or knees to stand up, you will lose points.

The following table shows how to score the sitting-rising test:

Score	Description
10	Able to stand up without using your hands or knees.
9	Able to stand up with one hand on the floor.
8	Able to stand up with both hands on the floor.
7	Able to stand up with one hand on your knee.
6	Able to stand up with both hands on your knees.
5	Unable to stand up without using your hands or knees.

The sitting-rising test is a simple but effective way to assess your functional fitness and risk of mortality. If you score poorly on the test, it is a good idea to talk to your doctor about ways to improve your strength and flexibility.

Here are some tips for improving your score on the sitting-rising test:

• Do strength-training exercises that focus on your legs and core.
• Do balance exercises that help you maintain your balance while standing up.
• Stretch your hamstrings and calves.
• Practice the sitting-rising test regularly.

By following these tips, you can improve your score on the sitting-rising test and reduce your risk of mortality.