In countries all over the world, you can find people performing an action that, at first glance, may appear strange. When they eat, watch TV, play games, hang out with family members—or do anything that requires them to sit—they sit down on the floor. While most of us have accepted sofas, chairs, stools, and beds as being far more comfortable, the truth is, lounging on these only recently invented furnishings is nothing less than bad for your health.
Your ability to sit down and stand up from the ground is a reliable predictor of how long you’ll live – or, to be accurate, of how long you won’t live. (mortality rate). It’s a longevity test devised by a team of Brazilian researchers and recently written up in the European Journal of Preventive Cardiology. It concluded, that scores below 8 had mortality rates 2 to 5 times higher than those with scores ranging from 8-10. The authors noted: “a 1-point increment in the [sitting-rising] score was related to a 21% reduction in mortality.”
How to Perform Siting to Rising Test :
How you Score the test:
Each movement is scored on a scale of 1 to 5 and 1 point is subtracted if hand or knee is used for support.
What the score indicates:
Between 0–3 → 5 times likely to die within next 6 years.
Between 4–8 → Mortality rate is 2 to 5 times higher than those with scores ranging from 8–10
It is well known that aerobic fitness is strongly related to survival but this study also shows that maintaining high levels of body flexibility, muscle strength, and coordination also has a favorable influence on life expectancy.
Now, its time for you to try the Sit to Rise Test and Check your score.
If you succeeded, GREAT JOB ! you can take a sigh of relief.
If you scored less, Don’t Panic.
There are 4 recommended simple exercises that will help you to boost your flexibility, muscle strength, and coordination and ace the sit-down-stand-up test.
1. The Squat: 10 – 15 reps, 3 sets, 3 times a week.
2. The Glute Activation Lunge: 12–15 reps, 3 sets, 3 times a week
3. The Push-Up: 10–15 reps, 3 sets, 3 times a week
4. Contralateral Limb Raises: 10 – 15 reps, 3 sets, 3 times a week
Dr. Mansi Parikh (PT)
Co-Founder of EndoRush App.