Are you interested in what your current level of physical health or physicality shows about your potential for longevity and independence? The Sit–to–Rise Test (or Longevity Test) can provide insight into where you are in your wellness journey.

This “test” indirectly measures muscle strength and flexibility in the legs and core, as well as balance and coordination, and can be useful in identifying potential mobility limitations and risk. Lower scores on the Sit–to–Rise Test are associated with a higher risk of death from all causes. It has been found that each point increase on the Sit–to–Rise Test is associated with a 21% decrease in mortality.

Start by sitting on the floor and then standing without using your arms, hands or knees. Here’s how to score yourself:

• The test is 10 points total — five points for sitting down without using your hands or knees and five points for standing up without using your hands or knees.
• Subtract one point every time you use a hand or knee for support.
• Subtract a half point every time you noticeably lose balance and wobble.
• Combine these two scores to calculate your final score.
• Researchers have found that scoring at least eight points out of 10 was associated with increased longevity.
  

Looking for a less-intense option? Give the Timed Sit–to–Stand Test a try. Use your score as a starting point to talk with your provider and set goals for staying strong, mobile and independent.