Heart health: Not yoga, not a workout—but most people fail this simple heart test

Time of India

6 hours ago

At first glance, it seems like something you'd be dared to do at a party—sit cross-legged on the floor and then stand up without using your hands, knees, or anything for support. But scientists have said this simple move might actually hold clues about how long you'll live—or how likely you are to die from a heart attack? It's called the Sitting-Rising Test, or SRT, and researchers say it's one of the easiest yet eerily accurate indicators of cardiovascular and all-cause mortality.
Yes, that harmless little move might be a sneak preview of your heart's future.
The Sitting-Rising Test isn't a new party trick or TikTok challenge—it's been around in the medical world for over a decade. But it's getting new attention now thanks to recent research that links your performance on this test with how healthy your cardiovascular system really is. Here's the deal: You start standing. You sit down on the floor.
Then you stand back up. Easy? Not so fast. You're scored out of 10, and you lose points each time you use a hand, knee, or lose your balance.
In the most recent
study
published in the European Journal of Preventive Cardiology, researchers followed over 4,200 adults between 46 and 75 for more than 12 years. The findings were wild—those who scored low on the test had a significantly higher risk of dying from cardiovascular problems.
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In some cases, the risk was up to six times higher. Researchers looked at 4,282 men and women between the ages of 46 and 75. The idea was simple: see how easily people could go from standing to sitting on the floor, and then back up again, using as little help as possible—no hands, knees, walls, or anything else for support.
Dr. Claudio Gil Araújo, the study's lead author and director at an exercise medicine clinic in Rio de Janeiro, told the Post the test focuses on 'all the parts of fitness that aren't about cardio.'
That means your muscle strength, balance, flexibility, and body control—all of which play a big role in staying healthy as you age.
So what did they find? People who could do the test smoothly, without needing support, were way less likely to die from heart problems and other natural causes (like cancer) over the next 10 years. In fact, they were about six times less likely to die from cardiovascular disease compared to those who really struggled with the move.
Dr. Araújo pointed out that while there are lots of tests out there that measure strength or balance or flexibility, the sitting-rising test stands out because it combines all of those into one. 'That's why we think it's such a strong predictor of longevity,' he said.
So why does such a basic move tell us so much?
The test reflects more than just muscle strength. It's about flexibility, balance, coordination, and overall functional fitness. If you're too stiff to bend or too wobbly to rise without help, chances are your internal systems—arteries included—might not be functioning all that well either.
Doctors say that a lower SRT score doesn't just predict falls in old age; it could be a red flag for underlying health conditions like clogged arteries, high blood pressure, or declining heart resilience.
What's also fascinating is how this ties into our daily routines—or the lack of movement in them. Even if you hit the gym for an hour every morning, if you're sitting for the next 10 hours straight, your heart may still be in trouble.
Multiple large-scale studies have shown that prolonged sitting raises the risk of cardiovascular disease and early death. And no, your treadmill run doesn't fully cancel it out. It's like brushing your teeth and then eating candy all day—something still erodes over time.
Back to the test. You don't need a doctor to administer it. You can try it right now on your living room floor. Just be careful and maybe have someone around to spot you the first time.
If you need to prop yourself up with one hand or roll sideways like a kid in gym class, it's okay—but it's also a cue that your body needs some attention. The SRT is not a death sentence; it's a mirror. It reflects how well your muscles, joints, and cardiovascular system are working together.
And if you get a low score, you're not doomed. You're just getting a head start on prevention.
How to do the sitting-rising test?
Here's how you can do it:
Sitting–rising test is done on a non-slippery flat surface, in a minimal space of 2 × 2 m, with the participant standing barefoot and wearing clothing that does not restrict his/her movements.
Without worrying about the speed of movement, try to sit and then rise from the floor, using the minimum support that you believe is needed.
Crossing the legs for either sitting or rising from the floor was allowed, while the sides of the participant's feet were not used for support.
Researchers have advised to do this with a partner, who can observe and give score in the test.
People who scored between 4.5 and 7.5 on the test were about three times more likely to die during the study period than those who scored a perfect 10. That's a pretty big difference.
So, what can you actually do if you flop the test?
Move more. That's the not-so-secret secret. Build strength in your legs, hips, and core. Practice mobility exercises. Get up from your desk every 30 minutes. Walk around when you're on calls. Dance while you do the dishes. These little micro-movements add up.
Your body was built for motion, not marathon sitting sessions.
What's also striking is that researchers say people with lower SRT scores often have less-than-ideal cholesterol profiles and blood sugar levels, even if they don't look overweight. That's the scary part. You could look 'fit' on the outside and still be heading toward trouble if your internal flexibility and balance are fading. That's why this test is making waves—it's accessible, affordable, and brutally honest.
It might feel a little ridiculous at first. But once you realize how closely your body's ability to move mirrors your heart's ability to function, you'll never shrug off stiffness or poor balance again. It's all connected. The body whispers before it screams, and the SRT might be one of those whispers.
So here's your weekend plan: push back the coffee table, roll out a yoga mat, and give it a try. If you glide to the ground and pop back up like a spring, amazing. If not, don't panic—just take it as your cue to get moving. Not for abs or biceps, but for your heart.
Because sometimes, the simplest moves hold the loudest warnings.
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