A test that takes just 30 seconds to complete could provide profound insights into your health and longevity, according to medics. The sit-to-stand (STS) test measures how many times a person can rise from a seated position to standing within half a minute, and is commonly used in GP surgeries and community settings to screen older people for health issues.
The test is simple to perform at home using a straight-backed chair without armrests and a timer. Sitting in the middle of the chair, with arms crossed and hands on opposite shoulders, the participant stands and sits repeatedly for 30 seconds, counting each full rise.
Jugdeep Dhesi, a consultant geriatrician at Guy's and St Thomas' NHS Foundation Trust and professor of geriatric medicine at King's College London, said the test "tells us about their strength, their balance and their flexibility". She added that studies suggest it can help inform whether people are at risk of falls, cardiovascular issues or even a higher risk of dying.
Research has linked performance on the test to aerobic capacity and endurance. Swiss researchers who studied almost 7,000 adults found average scores for 20-24-year-olds of around 50 per minute for men and 47 for women, with some achieving as many as 72. The US Centres for Disease Control and Prevention lists average scores by age group – for example, 14 for men and 12 for women aged 60-64, falling to eight for those aged 85-89. Lower-than-average scores may indicate a higher risk of falls, heart attack, stroke and heart failure.
Falls are a serious concern, affecting about 30% of people over 65 each year and 50% of those over 80. Dhesi warned that once a person has a fall, fear of another can lead to social isolation. "It becomes a bit of a vicious circle," she said.
