That’s right! Stand up from your desk. Put down that phone (okay, after you have finished reading this blog) and perform a quick fitness check.
Sitting Rising Test
Brazilian physician Claudio Gil Araujo, was determined to find an easier way to assess musculoskeletal fitness in his patients. In a paper published in the European Journal of Cardiology in 2012, he revealed his findings. Dr. Araujo took a large sample size (2002 individuals) between 51 and 80 years of age. He had them perform a simple exercise: The Sitting-Rising Test.
Let’t try it together! (images of this can be found here)
- Take your shoes off and stand in an open space
- Without support, lower yourself to a seated position, cross-legged on the floor
- Try to stand back up without using your hands, arms, knees, etc.
How’d you do?
To score yourself, first, look at sitting. You start out with 5 points. Did you have to take a knee, use a hand, or any other type of support? If so, subtract 1 point for every aid you needed.
Now, how about standing? How many supports did you need to get back to your feet? Subtract 1 point for every aid you needed.
Take your 2 scores and add them together. This is your final score.
What does it all mean?
Dr. Araujo’s study found that lower scores were found in individuals who had a higher mortality risk at 6+ years; whereas higher scores demonstrated significant improvement in survival.
This makes the Sitting Rising Test an excellent predictor of mortality in people between 51 and 80 years of age. It evaluates both muscle strength and flexibility. As we age, one of the most dangerous risks is being able to get up off the floor after a fall.
The good news is this: You are not stuck with your score!
If you didn’t score as highly as you wished, especially if you are under 51 years of age, there is plenty that you can do to improve. This test can be an excellent reality check! Start by talking to your primary care doctor or chiropractor about your findings. Many times, they can watch you perform the test and make suggestions for ways to improve your score. Maybe you have some de-conditioned muscles and would benefit from working with a PT. Maybe there are a few home exercises that would enhance your flexibility and strength. Maybe a yoga or other organized class would provide the support you need.
What is important is getting evaluated by a movement specialist and having them target your areas for improvement. We are all individuals and need to be assessed as such.
As always, you are in charge of your health and wellness! Please make sure that you are safe when you perform this test and have someone there to help you should you need assistance at any time.