A basic physical task—sitting down on the floor and standing back up—may provide a surprisingly accurate snapshot of your long-term health. It’s a low-tech test with high-stakes insight. A new study suggests that how smoothly you can perform this movement could correlate with your risk of premature death, especially from cardiovascular causes.
The test, known as the sitting-rising test (SRT), requires no equipment or medical setting, yet it offers strong predictive value, according to researchers at the Clínica de Medicina do Exercício (CLINIMEX) in Rio de Janeiro. Over a span of 25 years, researchers tracked more than 4,000 middle-aged adults and found a striking connection between lower SRT scores and significantly higher mortality rates.
“I realized that not only is aerobic fitness important for health, but also what I call nonaerobic fitness,” said Dr. Claudio Gil Araújo, the test’s creator and lead author of the study.
How the test works
To complete the SRT, a person must sit down cross-legged on the floor and then return to standing—ideally without using hands, arms, knees, or losing balance. The movements are scored out of a possible 10 points:
- Minus 1 point for each hand, forearm, or knee used
- Minus 0.5 points for any visible loss of balance
The sitting and rising actions are each worth 5 points, and the final score is the sum of both attempts.
“It’s also safe, valid, reliable, and easy to score — and it’s simple to understand what the results mean,” noted Dr. Araújo, who developed the test in the late 1990s.
The simplicity of the test makes it suitable for home use, especially with a spotter nearby. A video demonstration shared by the research team can help guide first-timers.
Lower scores, higher mortality
The new study, published in the European Journal of Preventive Cardiology, evaluated participants aged 46 to 75 over an average of 12 years. Excluding deaths from COVID-19 and accidents, the findings focused on natural and cardiovascular mortality.
The results were striking:
- Score of 10: 3.7% mortality
- Score of 8: 11.1% mortality
- Score of 4 or less: 42.1% mortality
Even after adjusting for age, sex, BMI, and health history, those scoring 0–4 were six times more likely to die of heart disease and four times more likely to die from natural causes than those scoring a perfect 10.
For more on the research context, you can view the European Society of Cardiology’s overview.
More than just strength: what the test really assesses
Unlike traditional aerobic fitness assessments, the SRT taps into multiple physical domains often overlooked in routine health evaluations. It’s not just about strength.
“It requires different domains of physical capacity: muscle strength, balance, flexibility, and coordination,” explained Dr. Amy Pastva, a physical therapy researcher at Duke University, who was not involved in the study.
These nonaerobic factors are critical, particularly in aging populations, where declines in balance and muscle tone can raise the risk of falls, hospitalization, and functional decline. Poor SRT performance may indicate vulnerabilities long before they manifest as chronic illness.
“This study is valuable because it focuses on components of function that many might not otherwise think about,” said Dr. Deborah Kado, co-director of the Stanford Longevity Center. “It is precisely this type of coordination/activity that is important for all of us to maintain our best potential to live independent lives as we age.”
What to do if your score is low
A suboptimal score isn’t a cause for panic—but it may be a helpful sign to refocus your fitness priorities. According to the study authors, four areas can meaningfully improve your score and potentially your longevity:
- Balance training – Practice standing on one leg or incorporate yoga
- Flexibility – Stretch regularly; yoga can also improve range of motion
- Muscle power – Try explosive resistance exercises like fast squats or medicine ball throws
- Weight management – Maintaining a healthy weight can reduce physical strain
Dr. Araújo emphasizes that people often train their strengths while neglecting weaker areas. “But improving your weaker areas can have a powerful impact on your overall health and even your life expectancy,” he says.
For more on exercises that support aging well, check out the National Institute on Aging’s exercise guidelines.
Use the results as a conversation starter
Experts suggest viewing the SRT not just as a diagnostic, but as a tool to foster proactive health decisions. If your score is low, don’t assume the worst—instead, identify where the difficulty lies: Is it muscle strength, flexibility, balance, or coordination?
“If you didn’t do well, figure out the major limiting factor or factors,” advised Dr. Kado. “Is it hard because you don’t have strength in your legs? Or is it flexibility — are your legs too stiff to bend in a cross-legged position?”
Dr. Pastva also encourages people to think beyond the test. “If you couldn’t get up off the floor without assistance… how can you ensure you’ll be able to get the help you need?”
By understanding your limitations, and working to improve them, this low-tech floor test may not just reflect your current health—it could help extend your life.
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