A perfect score of 10 could indicate better longevity and lower fall risk
Maintaining mobility is a crucial part of healthy aging, and a certified personal trainer says there is one simple movement you can do anywhere to assess how well you will move as you grow older: the floor-to-stand test.
Also known as the sitting-to-rising test, this movement evaluates not only mobility but also strength, flexibility, balance, and power, according to Brianna Steinhilber, a certified personal trainer and TODAY.com health editor.
The test involves sitting down on the floor and standing back up without using your hands, knees, or any external assistance. While the movement has existed for years, it recently went viral on social media as a challenge that left many people surprised by how difficult it proved to be.
“Many people were shocked at how hard the seemingly simple movement is,” Steinhilber said. “Once you know how much is required of your body to perform the move, it’s not surprising.”
Why the test matters
The floor-to-stand test challenges multiple systems in the body simultaneously. It requires flexibility in the hips and knees, strength in the lower body and core, and lower-body power to propel yourself off the ground.
Most critically, the test demands good balance, something that naturally declines with age and is a major predictor of fall risk among older adults. Falls are a leading cause of injuries in the elderly population.
“Being able to pass this test is a great fitness goal to work toward,” Steinhilber said.
Beyond mobility, research previously reported by TODAY.com suggests that your score on this test may also help predict how long you will live, as the ability to rise from the floor without support is associated with overall physical resilience.
How to perform the test
To try the sit-to-stand test, you need only a flat surface and a simple 10-point scoring system:
- Sit on the floor with your legs crossed.
- Slowly attempt to stand up without any assistance.
- Subtract one point every time you use your hands or knees to help you stand.
A perfect score of 10 is ideal, but a score of eight or higher is considered good.
How to improve your score
If you cannot complete the test, Steinhilber advises against worry, noting that you can work your way up over time.
Begin by using a chair or a broomstick for support. As this becomes easier, progress to kneeling on both knees before attempting a full stand. Next, try kneeling on only one knee before standing. Once you can consistently stand up with a knee transition, attempt the move without any assistance.
Finally, sit on the floor, cross your legs at the ankles, lean forward, and use your core and leg strength to rise to a standing position.
Incorporating specific exercises into your routine can also help, including single-leg balance drills, core exercises, lower-body strength moves, and hip stretches.
A note of caution
If you have joint issues that limit your mobility, Steinhilber recommends consulting a doctor before attempting the floor-to-stand test or starting any new exercise program.