A new study from Brazil suggests, a person's risk of death can be predicted by a simple test that assesses his or her ability to sit on the floor and then stand up, otherwise known as the ‘sit to stand’ test.
The study involved more than 2,000 people aged 51 to 80. They were asked to sit down on the floor, and then stand up, without using their hands or knees to help them, if possible. People were given a score out of 10 (five points for sitting and five for standing) with a point subtracted every time they used a hand, knee or other body part for support.
Over the six-year study, which ended in October 2011, 159 people died of natural causes, mostly those with lower tests scores.
People with the lowest scores on the test (between 0 and 3) were five to six times more likely to die over the study period compared to those with the highest scores (8 and above), the researchers said. Each point increased in a person's test score was linked with a 21 percent reduction in their risk of death.
The results held true even after the researchers considered factors that could affect a person's survival, including age, gender, and weight.
The test is a quick way to evaluate a person's muscle and bone strength (musculoskeletal fitness), the researchers said.
"If a middle-aged or older man or woman can sit on and rise from the floor using just one hand — or even better without the help of a hand — they are not only in the higher quartile of musculoskeletal fitness, but their survival prognosis is probably better than that of those unable to do so," study researcher Claudio Gil Araújo of Gama Filho University, in Rio de Janeiro, said in a statement.
High scores on the test may indicate that a person can successfully perform a number of daily activities, Araújo said.
I have observed many clients in the studio recently, practising this test but are having trouble doing it because they have restrictions in their knees and even their feet, so it’s nothing to do with strength and flexibility in their hips.
Rather than being too concerned with this study, use this as an opportunity to improve the overall strength and flexibility of your entire body. There are a number of ways to train for the ‘Stand to Sit’ test and even modify it if you do have those restrictions in your knees and feet. The most important factor is for you to make sure your whole body remains strong and flexible as you age.
The key exercises which you need to include in your daily routine to work towards being able to do the ‘Stand to Sit’ test or at least being able to come close to doing your version of it to help improve your longevity and quality of life include:
Performing 3-4 sets of 12 repetitions 2-3 times per week and making sure you are also doing 2-3 Pilates/Yoga/stretch sessions per week will have you improving in no-time!
If you would like help, book in for an initial consultation and we can help you with either a home program or the best place to start which is at the studio to help you meet your goals and live longer.