The Sitting-Rising Test: A Simple Way to Gauge Longevity
Research suggests that the ease with which you can sit on the floor and rise without support may predict how long you’ll live.
A study published in the European Journal of Preventive Cardiology found that adults who scored well on the ‘sitting-rising test’ were significantly less likely to die from natural or cardiovascular causes over a 12-year follow-up period compared to those with lower scores.
Why Does This Test Matter?
The sitting-rising test assesses multiple components of non-aerobic fitness, including:
– Muscle strength & power
– Flexibility
– Balance
– Body composition
Unlike traditional cardio-based fitness tests, this requires no equipment—just your ability to move smoothly from sitting to standing.
How the Test Works (Scoring Out of 10)
To get a perfect 10, you must:
– Sit and stand without using hands, forearms, knees, or legs for support.
– Remain steady—losing balance or using support deducts points.
– A score of ‘0’ means you needed external help (like a table or wall).
The Findings: Lower Scores Linked to Higher Mortality
Researchers analyzed 4,282 adults (ages 46-75) who took the test. Over 12 years:
– 3.7% of those who scored 10 died.
– 11.1% of those who scored 8 died.
– 42.1% of those scoring 0-4 died.
After adjusting for age, BMI, and health factors, low scorers were 3.8x more likely to die from natural causes and 6x more likely to die from cardiovascular issues than high scorers.
Beyond Aerobic Fitness: The Role of Strength & Balance
While cardio is important, exercise for longevity should also include:
✅ Strength training (at least twice a week)
✅ Balance & flexibility exercises (yoga, tai chi)
✅ Functional movements (like sitting and rising smoothly)
Cardiologists emphasise that strength and balance training are just as crucial as aerobic exercise in preventing decline.
Key Unanswered Questions your Exercise Physiologist can answer for you
– What’s the best exercise plan to improve sitting-rising scores?
– Can improving these scores extend lifespan?
– How does this test compare to aerobic fitness tests in predicting longevity?
Our Exercise Physiologist Mark Charalambous specialises in Exercise for Older Adults. He can help you piece this vital information together to create a highly effective individualised program. For more information on healthy aging, click here to find information on our ‘Resilient Ageing Project’.
—