Once upon a time, a Brazilian doctor named Dr. Araujo was frustrated with tests administered to determine long-term health. He wanted something that would quickly get through to his patients’ brains and beautifully illustrate his deep concerns about their health.
He thought other tests had too many variables at stake: Did you have the right equipment to administer the test, was the administrator an accurate data collector, etc. This complicated things enormously but more than that didn’t allow impactful conclusions to be drawn, and the potential seriousness of the situation to be conveyed.
Necessity is the mother of invention!
I make up stuff for clients all the time on the spot because in my case, they need something to work in a certain way without another muscle dominating or interfering. This doctor took it a step further and added research to support his position. He came up with a beautifully simple solution. No equipment needed, and just a few rules on what to look for. What did he call it?
The Sitting to Rising Test.
He tested it on 2000 patients ages 51 to 80 and published his results in the European Journal of Cardiology.
“People who scored less than 8 points on the test, he found, were twice as likely to die within the next six years compared with those who scored higher; those who scored three or fewer points were more than five times as likely to die within the same period compared with those who scored more than eight points”.
Here is the most interesting conclusion:
“Overall, each point increase in the SRT score was associated with a 21% decrease in mortality from all causes.”
21% decrease? That is very significant!! I know you are anxious to try this simple test- so how do you know how to score it?
“The two basic movements in the sitting-rising test – lowering to the floor and standing back up- are each scored on a 1-5 scale, with 1 point subtracted each time a hand or knee is used for support and .5 points subtracted for loss of balance; this yields a single 10 point scale. ”
Here it is: Take your shoes off and give yourself some room. Can you cross your feet and go from a standing position, sink all the way down to sitting “criss cross applesauce” and then stand back up again? Sounds easy enough. Be careful though….don’t lose your balance!
Be careful and don’t cheat! Here are some examples of cheating:
Good job testing your flexibility, strength, and balance. How did you do? Let us know in the comments below!