The sit and rise test: how’s your score?

Sit-and-Rise Test:

History:

This test was initially developed by Brazilain researchers in the 1990s, in the most renowned study, of subjects between the ages of 51 and 80, the individuals scoring in the lowest range (a score of 3-0) were 5-6 times more likely to die within 6 years compared to those in the same group scoring between 8-10. This test is one of the simplest and most significant prediction of mortality in the aging population.

Preparation: 

Wear Clothes that aren’t restrictive and go barefoot.  Choose a spot where the floor is clear

Instructions:  

Stand near a wall or steady piece of furniture (if you think you will need help).  From there, cross one foot in front of the other and in a controlled manner sit down on the floor in a cross legged position without holding on to anything (unless you feel unsteady).  Now, from that sitting position, rise up off the floor.  If possible do this without placing your hands or knees on the floor or using anything else for support. 

Tip:

Lean forward with your hands outstretched in front of you to help balance.

Scoring:

Start by giving yourself a score of 10, then subtract one point for each of the following assists or problems (on the way to the floor AND on the way from the floor to standing) : 

• Bracing yourself with a hand on the wall or other solid surface

• Placing a hand on the ground

• Touching your knee to the ground

• Placing your hands on your thigh for support

• Losing your balance 

Results:

Green Light:

10-7 points - you have the mobility, stability, and strength needed for aging, but keep practicing the habits associated with this test to maintain your skill. 

Yellow Light:

6-4 points - You can get up and down off the floor on your own which is a life saving skill, but prioritizing this practice will go a long way to helping you improve the range of motion, strength, and balance to make this task much easier to do.

Red Light: 

3-0  points - Getting up and down from the floor, more than likely, is not something you do often and because of this, it is a struggle.  The reason you don’t see a lot of benches and tables at KORE is because being able to get off of the floor is an essential skill that has life saving benefits. Don’t be discouraged though, we have been helping our clients with the ability to get up and down from the floor for 15 years now and with a little focused attention, you can get there too. 

Scored poorly? Stay tuned, and don’t fret. Next week we’ll provide you with the tools to help improve to a green light or maintain that status!