The Sitting-Rising Test (SRT) is a straightforward and safe method for assessing key non-aerobic aspects of physical fitness, including: muscle strength, flexibility, balance, and body composition. The SRT has been widely studied and publicised, with one major epidemiological study linking higher SRT scores to a lower risk of all-cause mortality in adults aged 51 to 80.
In this article we will delve into the test, the results and what they might mean for you.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. We provide links to relevant studies at bottom of page.
What is the Test?
The SRT evaluates the subject’s ability to sit and to rise from the floor. Without a time limit, the barefoot subject will, using the least support possible:
(1) try to sit, and
(2) then rise from the floor,
The test is scored, each movement down and up from 0 to 5. There are half-point deductions for supports used (hand, forearm, knee, or leg) or signs of instability. Using a hand on the knee counts as one support. Crossing the legs is allowed if feet aren’t used for support.
The best attempt for each action (sitting and rising) is recorded, and their combined score ranges from 0 to 10. A perfect score of 10 means both actions were done without support or instability.
See how its done, including an interview with the scientist, Dr. Claudio Gil Araujo, who led the research...
The Link to Mortality, Longevity and Healthspan
A score of 10 is the most frequently seen in men aged 16 to 25 years old, and in women aged 16 to 40 years old. However, less than 8% of men and women aged > 55 years old achieved a composite score of 10.
SRT scores <8 (requiring more than one hand or knee support to sit and rise from the floor in a stable way) were associated with 2–5 fold higher death rates over 6 years in men and women aged 51–80. SRT scores in the range 8–10 indicated a particularly low risk of death during the tracking period.
Research has shown that the test is highly reliable across different observers and that factors like body weight and joint mobility can significantly impact performance. While there is a correlation between a higher score and mortality it might be more appropriate to consider a higher score to correlate to health and functional ability. All vitally important as part of healthspan, not purely longevity.
Final Thoughts
In recent years, the test - easy to complete at home or in the clinic - has gained significant attention from both health professionals and the general public.
Have you tried the test yet? How did you fare?
Combining strength, balance and mobility the test provides a usual measure of functional health. And it is independent of aerobic ability; meaning that if you are say, a fit runner, you still might not perform well on the test. Indicating that other areas of your physical health could be better developed. Of course, one could simply practice the test until form is perfect - some people do - but this negates its real value.
What is important is that wherever you are on the spectrum of health, you can improve your health, in this case the key areas are balance, movement and mobility. This is where practices like yoga, animal flows or tai chi, in conjunction with strength training, can deliver real value.
For most people improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is in balance or longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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Related Studies
The study in question... Brito LB, Ricardo DR, Araújo DS, Ramos PS, Myers J, Araújo CG. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759. Epub 2012 Dec 13. PMID: 23242910.
Other studies...
Bornhöft L, Arvidsson D, Bergenheim A, Börjesson M, Fridolfsson J, Hellgren M, Nordeman L, Larsson MEH. Function-based risk reduction intervention for lifestyle-related disorders among inactive 40-year-old people: a pilot randomised controlled trial. BMC Public Health. 2024 Oct 13;24(1):2799. doi: 10.1186/s12889-024-20301-6. PMID: 39396984; PMCID: PMC11479533.
Rezaei A, Bhat SG, Cheng CH, Pignolo RJ, Lu L, Kaufman KR. Age-related changes in gait, balance, and strength parameters: A cross-sectional study. PLoS One. 2024 Oct 23;19(10):e0310764. doi: 10.1371/journal.pone.0310764. PMID: 39441815; PMCID: PMC11498712.
D'Onofrio G, Kirschner J, Prather H, Goldman D, Rozanski A. Musculoskeletal exercise: Its role in promoting health and longevity. Prog Cardiovasc Dis. 2023 Mar-Apr;77:25-36. doi: 10.1016/j.pcad.2023.02.006. Epub 2023 Feb 24. PMID: 36841491.
Araujo CG, de Souza E Silva CG, Laukkanen JA, Fiatarone Singh M, Kunutsor SK, Myers J, Franca JF, Castro CL. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med. 2022 Sep;56(17):975-980. doi: 10.1136/bjsports-2021-105360. Epub 2022 Jun 21. PMID: 35728834.
Marchesi G, De Luca A, Squeri V, De Michieli L, Vallone F, Pilotto A, Leo A, Casadio M, Canessa A. A Lifespan Approach to Balance in Static and Dynamic Conditions: The Effect of Age on Balance Abilities. Front Neurol. 2022 Feb 21;13:801142. doi: 10.3389/fneur.2022.801142. PMID: 35265025; PMCID: PMC8899125.
Hosseini L, Kargozar E, Sharifi F, Negarandeh R, Memari AH, Navab E. Tai Chi Chuan can improve balance and reduce fear of falling in community dwelling older adults: a randomized control trial. J Exerc Rehabil. 2018 Dec 27;14(6):1024-1031. doi: 10.12965/jer.1836488.244. PMID: 30656165; PMCID: PMC6323335.
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