A 30-second 'chair test' may predict if you are at risk of dying early, a new study suggests. Researchers in Spain have discovered that older adults who struggle to get in and out of a chair quickly could face a higher risk of falls, broken bones, and repeated hospitalizations, all of which increase mortality risk.
Study Details
In the study, nearly 2,000 older adults were challenged to sit down in a chair and stand up again with their hips and knees completely straight. They were then instructed to repeat the process as many times as possible within 30 seconds. What is considered a 'low' number of repetitions varies with age and sex. For instance, an adult male aged 60 to 64 would be expected to complete 14 sit-to-stands in 30 seconds, while a man aged 90 to 94 would be considered to have low power if he could not complete at least seven.
Key Findings
Participants with low sit-to-stand power were up to twice as likely to die within the 10-year follow-up period compared to those with higher scores. The chances of suffering orthopedic issues such as a hip fracture increased up to three-fold for women, who are more prone to fractures due to bone density loss during menopause. Additionally, people with low scores had longer hospital stays after a fall.
The researchers believe the 30-second test could help measure muscle power in older adults without expensive equipment, detecting issues before a catastrophic injury. About 14 million adults over 65 suffer falls every year, roughly one in four older people. These falls result in approximately nine million injuries, three million emergency department visits, and one million hospitalizations.
Why Falls Are Dangerous
Older adults have weaker bones and muscles, making falls more likely to result in severe head injuries and fractures requiring hospitalization. Hospitalization then raises the likelihood of complications such as pneumonia, sepsis, and blood clots, which the elderly immune system is less likely to overcome.
Study Methodology
The study, published in the Journal of Sports and Health Science, examined 1,876 adults over age 65, 56 percent of whom were women. The average age was 75. Researchers at the Toledo Study for Healthy Aging in Spain divided participants into two groups: low sit-to-stand power and normal. For men, the threshold was 2.5 watts per kilogram of body weight, and for women it was 2.01 per kilogram. About 57 percent of participants fell below these thresholds.
Participants were followed annually for 10 years, with researchers monitoring hospitalizations or deaths. Women with low scores were roughly twice as likely to die compared to those within normal limits, while men had a 57 percent increased risk. Women with low scores were 3.2 times more likely to suffer a hip fracture and 29 percent more likely to be hospitalized. In men, low power was linked to falls rather than specific fractures.
How to Test Yourself
To test yourself, researchers recommend using a standard 17-inch chair with no armrests, a timer, and another person to watch for safety and count repetitions. Sit toward the front edge of the chair with your back straight, feet flat on the floor, and arms crossed over your chest. Once the timer starts, stand fully upright and sit back down as many times as possible within 30 seconds. The team suggests using the free app Powerfrail to calculate a score based on repetitions, height, and weight.
