A new study has revealed that a straightforward 30-second chair sit-to-stand test could be a significant predictor of early death risk in older adults. The research, published in the Journal of Sport and Health Science, monitored 1,876 adults aged 65 and above, assessing their physical power through a simple evaluation using only a chair and a stopwatch.
The Test and Its Findings
Participants were asked to stand up from a seated position and return to it as many times as possible within 30 seconds. The number of repetitions, combined with each participant's height, body weight, and chair height, was converted into a power measurement expressed in watts per kilogram of body weight. Researchers discovered that those with poor sit-to-stand power faced a considerably higher likelihood of dying from any cause during the monitoring period compared to those with normal levels.
Women with low scores were roughly twice as likely to die, while men faced an approximately 57% heightened risk. The study used previously established threshold scores: for men, the benchmark was set at 2.53 watts per kilogram; for women, it was 2.01 watts per kilogram. More than half of all participants (about 57%) fell below these benchmarks.
Link to Bone Health
The study also found that low power was linked to bone fracture risk, with differences between men and women. For women, the greatest danger centred on hip fractures. Women with low sit-to-stand power were 3.25 times more likely to have reported a hip fracture in the previous year compared to those with normal power. Among women with low power, 4.5% had suffered a hip fracture in the past year, versus just 1% of those with normal power.
In men, low power was associated with a recent history of falls and fractures across the whole body. Men with low power were 73% more likely to have reported a fall and 86% more likely to have reported any fracture. Researchers theorised that hormonal changes after menopause trigger a more rapid decline in bone density in women, leaving the hip area particularly vulnerable.
Other Research
This is not the first study to link the ability to stand from sitting with healthy ageing. A 2012 study published in the European Journal of Preventive Cardiology found that how easily you can sit and rise from the floor is predictive of longevity. That study followed 2,002 adults aged 51 to 80 for an average of six years and found that those who needed to use both hands and knees were almost seven times more likely to die within six years than those who could spring up without support.
How to Stay Strong
The NHS recommends strength and flexibility exercises at least twice a week to increase muscle strength, maintain bone density, improve balance, and reduce joint pain. Recommended activities include lifting weights, working with resistance bands, heavy gardening, climbing stairs, hill walking, cycling, dance, push-ups, sit-ups, squats, and yoga. The health body also advises 150 minutes of cardio exercise per week.
