Quite frankly, that is not my style. I like to get my exercise out in nature or doing chores. However, when she shared this test with me and what it can mean for health and well-being, she got my attention. That is because I saw immediate applications for my preparedness.

When she first shared it with me, I tried it and couldn't do it completely. However, several months later, we all tried again during a recent family visit: Myself (56), my sister (54), and my mother (82.5). I had improved! Don't worry, I will share my secret on how I made that improvement before the end of this article.  

What the heck is a sit-stand test?
Sometimes called the sit-stand test, or stand-sit test or sit to stand test, it is pretty much what it sounds like. In the original research study in Brazil that this is based on, a group of over 2000 volunteers aged 51 to 80 who were followed for over six years. At the beginning of the study, they were asked to stand up from a cross-legged sitting position using as little support (knees, hands) as possible. Then, once they had stood up, they were asked to sit back down using a little support as possible. 

Why would this matter? While heart health is a well-recognized measure of longevity, the researchers had a theory that musculoskeletal health was also important, especially as a person ages. When you see how right they were, you might be surprised.

How Do You Mark It?
In order to make the test fair, there was a standard way to mark it. On each trip (standing up or sitting down), participants were given five points. Each time they used a support, whether knee or hand, they were docked one point. For example, if you need to get up with both your knees and one hand, you lose three points from your five, getting a score of 2. The same goes for the trip back down. Looks count in this test, too! If you look wobbly as you do it, you lose half a point on that trip. Add up your scores from both trips, and it is a score out of ten. If you can get up and down without using any supports at all, you score a perfect ten. 

I personally think it's fair to do this with a bit a cushion, so head for the carpet or your yoga mat and give it a try! It's OK….I'll wait here for ya.