The sit rising test (known as SRT) is a very simple physical test that is a great indicator of your overall musculoskeletal fitness, core strength and balance. This test has also been linked to longevity. It is for everyone at any age.
To do the test, here’s what you do:
1) Start by standing up, then cross your ankles.
2) Sit down on the floor while attempting not to use your hands.
3) Then with your ankles still crossed, stand up again without using any parts of your body apart from your legs and core strength to get up.
Result Calculator:
If you can do this test without any additional help along with good balance on your way down and up, you will score the maximum SRT score of 10 points. There is a maximum total of 5 points for sitting down, and 5 points for rising from the floor back to a standing position.
If you used any support (on the way down and then again on the way up) subtract points as follows:
- Hand used for support: -1 point
- Knee used for support: -1 point
- Forearm used for support: -1 point
- One hand on knee or thigh: -1 point
- Side of leg used for support: -1 point
- An additional 0.5 points is deducted if there is unsteady or partial loss of balance.
A study conducted on 51 to 80 years olds by the European Society of Cardiology found that musculoskeletal fitness, as assessed by SRT, was a significant predictor of mortality for its participants. Those who scored in the lowest range, 0 to 3, had up to a 6 times greater chance of dying than those with the highest scores of between 8 to 10.
A separate 2016 study tested patients using the SRT test, who were recovering from strokes. This study found that age was strongly associated with particular scores and the recommendation was 7.8 as a general cutoff score for the test when differentiating between healthy older adults and those struggling with chronic stroke symptoms.
Eight points or higher is what you want,” explains Dr. Azar. “As we get older, we spend time talking about cardiovascular health and aerobic fitness, but balance, flexibility and agility are also really important,” she stressed.
Here’s some tips to help you achieve better test results in just 3 weeks:
1. Weigh yourself and record your weight, the time and date. If you are overweight aim to lose an exact number of pounds in the next 3 weeks and write down that goal.
2. Weight train at least three times a week as this strengthens your core muscle groups. Squats and lunges are very beneficial to build the strength in your legs. Cardio work outs are still important and need to be included in your weekly exercise schedule. As we age the lower part of our body loses muscle and strength first, especially the muscles in our legs and hips which are so important for mobility and balance.
3. Drink plenty of water. Up your protein intake and significantly cut down on carbs, processed foods and alcohol. Refer to one of the many online protein calculators that will provide you with your recommended protein intake per day based on your goal indicators, weight and height.
4. Do the test each day. Try it at different times of the day as this can give different results depending on how you feel, your energy levels and nutrition intake. You can also try doing the test with your sneakers on to see if this helps and then move back to barefooted later on.
5. Try this at get-togethers. Run a competition among your family and friends. Keep a score card with improvement rewards added in. Ensure there is an umpire as it’s important there is no cheating (i.e. you do need to put your bottom on the floor).
6. Take a supplement that increases your strength and endurance. The Stem Cell Worx Intraoral Spray supplement is full of protein and contains very high-grade ingredients that are wonderful for bone health, overall strength and endurance. View the article and videos linked below for further information on how the test is done and the importance of retaining muscle for strength and power especially after 40 years of age.
Further Information:
A video on how to do the Sit Rising test:
youtube reference: cSzKx-pmues
Videos On:
Losing Muscle, Strength and Power Especially After 40 Years Of Age.
Here’s an article on colostrum and why it is considered nature’s best health gift.
