This test can predict how long a middle-aged person will live in just a few seconds
Healthy aging often boils down to simple habits like exercising regularly, eating a nutritious diet rich in fiber, getting enough sleep, and connecting with others.
Even if a person practices these habits, is there a way to know how long they'll live? While there's no crystal ball for lifespan, there is a simple test you can take in middle age that may help predict how many years you have left.
An exercise researcher reveals why this test can be a good indicator of longevity and a wakeup call to change your lifestyle.
Longevity Tip of the Day: The Sitting-to-Rising Test May Predict How Long You'll Live
The sitting-to-rising test (SRT) is a measure of how easy or difficult it is to sit on the floor without using the arms, hands or knees for support or balance, and stand back up again without assistance.
The SRT assesses a person's non-aerobic physical fitness, which includes muscle strength, balance, flexibility, and a healthy body composition. These are also all indicators of healthy aging, Dr. Claudio Gil Araújo, a sports medicine physician and researcher at the Exercise Medicine Clinic in Rio de Janeiro, told NBC News.
New research led by Araújo shows that a person's score on this test may predict how many years they have left to live, according to a report published in the European Journal of Preventive Cardiology.
Araújo's team administered the SRT to 4,282 adults aged 46–75, using a 0-5 point system. A perfect score (five points) required going from a sitting to rising position unassisted. Any time a body part was used to balance or get up, one point was subtracted.
The researchers followed up 12 years later and found that the vast majority of people with perfect scores were still alive, compared to less than half of those who scored four points or less. The authors concluded that the SRT was a strong predictor of natural and cardiovascular mortality.
While the test doesn't directly prove that a perfect score results in a longer lifespan, 'it is quite reasonable to expect this,' Araújo told NBC News.
Why It Matters
'Aerobic fitness is important, but muscle strength, a healthy body mass index, balance and flexibility are also vital for healthy aging,' Araújo said.
The SRT is not perfect, but it is a reliable indicator of longevity because it assesses these factors. However, the real value of this test may be that it can serve as a warning sign to start changing your habits.
Fortunately, the score you get on the test is not final. Instead, it can give a snapshot of your fitness level and what you need to improve upon — especially if you're in your 50s, which is an ideal time to start building healthy aging habits.
If your SRT score is low, you can work on these deficits by building strength and balance to score higher, Araújo said.
How to Get Started
Always consult with your doctor before trying the test at home, especially if you have underlying health issues or injuries.
In order to do the sitting-to-rising test, all you need is another person to keep score (you can use a 10-point system). Here's how:
Start from a standing position.
Slowly sit on the floor crosslegged without using any other body part to balance.
Stand up from this position, without any assistance.
Subtract one point every time you use your hand, knee, forearm, or side of your leg to help.
If are able to sit down and stand back up with no assistance, you score a perfect 10. If you couldn't get off the ground, you score a zero. A good score would be considered eight or higher.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
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