Scientists Say This 10-Second Test May Predict How Long You'll Live
Our society is obsessed with longevity. Our cultural focus on working out, eating whole foods, and managing stress isn't just about improving our health now, it's about increasing lifespan and improving quality of life for years to come.
And while some people turn to psychics or mediums to ask, 'When will I die?' a new study published in the European Journal of Preventive Cardiology suggests there may be a simple, science-backed test to gain insight—one you can try at home.
The sitting-rising test is simple. To complete it, study participants sat on a non-slippery flat surface barefoot with clothes that didn't restrict their movements. A researcher told the participants, "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." Basically, people were expected to go from standing to sitting down with their legs crossed, and back up again, while using as little support as possible.
For the study, researchers at the Exercise Medicine Clinic in Rio de Janeiro enlisted 4,282 adults between the ages of 46 and 75. After evaluating participants' health markers, the researchers had them perform the sitting-rising test. Each person's performance was scored from zero to five for sitting and zero to five for rising (totaling up to 10), based on how easily and independently they could complete the movements.Although participants could cross their legs while sitting, they couldn't use the sides of their feet, hands, forearms, knees, or the side of their leg for support as they lowered to the ground or stood up. Each time they did, one point was subtracted from their score. Participants also lost half a point for being wobbly. If the individual completely failed at sitting or rising from the floor without external help, they were given a 0.
After 12 years, researchers followed up with participants and found that 665 had died. Death rates rose sharply among those with lower sitting-rising test (SRT) scores: just 3.7 percent of people who scored a perfect 10 died, compared to 42.1 percent of those who scored between 0 and 4. They also discovered that despite other health factors, low scorers had a 3.8 times higher risk of death from natural causes and were also six times more likely to die from heart-related issues.
While the study doesn't directly prove that a perfect score guarantees longevity, the authors say that health professionals can use the SRT to tailor exercise plans and gain important insights into survival prospects for middle-aged and older adults, whether healthy or with medical conditions.
Scientists Say This 10-Second Test May Predict How Long You'll Live first appeared on Men's Journal on Jun 20, 2025
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June 19, 2025 — For most of my life, if you asked me if I was fit, I would say yes without hesitation. I spent my childhood playing year-round sports, was on a D1 lacrosse team in college, became a certified trainer, and spent more than a decade as a fitness director for a major women's magazine. By pretty much any objective measure, my fitness hovered somewhere above average. More than that, I loved it: the stress relief, the sense of accomplishment, the high after a tough workout; the grit I developed in (and out) of sports. It wasn't hard for me to feel connected to and passionate about exercise. But as I sit here in the midst of a stressful season of life — a few months out from unexpected abdominal surgery, among other joys — I am so very far from that version of me. I know I don't have the speed, strength, or cardiovascular endurance I've had in the past. And for the first time (maybe ever), I'm not sure what to call myself. Am I fit? Woefully out of shape? 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'You may never love the thing, but lots of people do things because they like the results and not because they like the activity itself.' There are days you don't feel like going to work, right? But you get up, make your coffee, and go anyway. Because whether you realize it or not, your job is connected in some way to your core values (like taking care of your family or challenging yourself). You need to bring that same perspective to fitness: what about this thing (working out) is connected to your identity? 'The reason most people [exercise] is not because there's always that strong internal motivation or desire for it,' says Saul. 'It's that doing it is in alignment with who I know myself to be — or with who I really want to know myself to be.' That last part is important because it means even if you're not there yet, the way you choose to think about yourself can hold a lot of power. 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What your mom told you is true: Breakfast is the most important meal of the day, and that goes double for diabetics or those watching their blood sugar. 'Regularly eating breakfast—especially one high in fiber and low in simple carbohydrates—improves blood sugar control, reduces post-meal glucose spikes throughout the day and is associated with a lower risk of insulin resistance,' explains dietician Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes. Here, she shares the best breakfast options for diabetics—including mouthwatering eggs and yummy smoothies—to keep you satisfied and your blood sugar steady. With everything you have on your plate (no pun intended), it may be tempting to skip breakfast, but doing so 'can lead to higher blood sugar levels after subsequent meals,' cautions Palinski-Wade. These breakfast combos help manage diabetes and ward high blood glucose levels with every bite. Satiating, protein-rich Greek yogurt is a superstar when it comes to controlling blood sugar. In fact, a study in The Journal of Nutrition shows that consuming Greek yogurt (about 80 to 125 grams per day) leads to a 14 percent lower risk of type 2 diabetes. Sprinkling it with a few berries and nuts doesn't just make your breakfast tastier, it also adds blood sugar-friendly fiber and healthy fats, explains Palinski-Wade. Just in case you need another reason to enjoy an omelet, research in the journal Food & Function shows that nutrient-dense eggs help regulate glucose levels. And if you're struggling with brain fog or sluggishness often associated with diabetes, this meal is an especially smart choice, Palinski-Wade says. 'A high-protein breakfast like eggs with veggies or avocado on whole grain toast can give you a steady energy boost to help you feel more focused and alert.' It's no secret why this breakfast is one of Palinski-Wade's top diabetes-friendly meals: Oats are shown to help regulate blood sugar, per a study in Nutrients. Boost the benefits by adding chia seeds and walnuts. 'If you're dealing with a symptom like diabetes-induced neuropathy, for example, the omega-3s in chia seeds and walnuts can help reduce inflammation and improve blood flow,' she advises. 'Chia pudding topped with walnuts is another great option.' Prefer a quick and comforting bowl of cereal for breakfast? We've got you covered. 'When it comes to shopping for cereal with diabetes in mind, I always tell my clients to flip the box over and check the label,' Palinski-Wade says. 'Look for at least 3 to 5 grams of fiber content, less than 5 grams of added sugar and whole grains listed as the first ingredient.' This simple checklist can help keep blood sugar steady and give you longer-lasting energy—something we all need, especially on busy mornings, she continues. 'And don't forget to pair your breakfast cereal with some protein, like plain Greek yogurt or a handful of nuts, to help slow digestion and reduce the chance of a blood sugar spike.' 'Smoothies can be a great breakfast for people with diabetes because they're quick to make, easy to balance with fiber, protein and healthy fats and they can help keep blood sugar stable when made with the right ingredients,' assures Palinksi-Wade. Here, a few of her favorite smoothie add-ins to help balance blood sugar. Move over bananas! 'The smooth texture and neutral flavor of the avocado makes it a great addition to your smoothie,' she promises. 'Plus, avocado provides an easy way to incorporate both dietary fiber and good fats.' Research also shows that the monounsaturated-fat-packed fruit significantly dials down blood insulin levels after a meal. 'Individuals who eat avocado regularly have been found to have lower body mass index (BMI) and A1C levels and higher [good] HDL cholesterol than those who do not eat avocados,' she adds. 'In fact, a large study of adults found that regular avocado consumption was associated with a 28 percent lower risk of developing diabetes.' The superfood not only sweetens your smoothie, it also improves insulin sensitivity to support better glucose processing and provides fiber and antioxidants that reduce inflammation, Palinksi-Wade explains. 'Studies show that regular blueberry consumption may lower hemoglobin A1C—so adding in frozen berries can be a great way to enjoy them more often.' No diabetes-friendly smoothie would be complete without plain Greek yogurt. 'It offers an easy way to boost the protein content of your recipe,' she shares. 'Protein slows digestion, allowing you to feel full longer while also promoting more stable blood sugar levels. Look for plain varieties without added sugar.' Now that you know the key ingredients of the perfect blood sugar-balancing smoothie, try two of Palinki-Wade's favorite recipes below—and find more of her delicious, healthy creations in her book Belly Fat Diet for Dummies. This smoothie is so thick and creamy, it's hard to believe it's blood-sugar friendly, she says. To make: In a blender, combine ½ cup avocado, 1 cup spinach leaves, ½ cup cucumber, ½ cup almond milk, ¾ cups broccoli florets, a bit of lemon juice (to prevent the avocado from browning) and mint to taste. This antioxidant-rich recipe not only helps balance insulin levels, it also fights weight gain in large part by taming the inflammation that contributes to belly fat. To make: In a blender, combine 1 cup plain Greek yogurt, 1 cup frozen organic berries (blueberries, strawberries or açai berries make great choices),1/2 tsp vanilla extract, 1 Tbs. chia seeds and 1/2 cup ice. Enjoy! More ways to help balance blood sugar: Your Type 2 Diabetes Food List: Superfoods That Steady Your Blood Sugar Naturally The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally Love Cheese? These Options Are Blood Sugar-Friendly and Safe for Diabetics This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
