The ‘Sit-to-Stand’ Test That May Hint at How Well You’re Aging
Sitting down and getting up off the floor on your own is linked to a longer lifespan, researchers say.
If you’re a health-conscious person, you may be looking for ways to check in on how all those good decisions are actually affecting you. And the one simple movement of lowering yourself to the floor cross-legged and standing back up without using your hands may offer a surprisingly useful snapshot. Research has linked performance on the sitting-rising test (SRT, also called the sit-to-stand) to longevity and how well you’re physically aging.
Of course, the sitting-rising test is just one lens through which to judge your fitness. And if you don’t score well the first time, there are plenty of ways to improve the balance, mobility, and strength the test demands. Below, we walk you through why this test is worth caring about and how to do it.
What You Should Know
To complete the sitting-rising test, you lower yourself to the floor into a cross-legged position, trying not to brace against your body or the floor, and then stand back up without pushing off anything. If you’re concerned about your balance or your ability to get up and down from the floor, have someone nearby to spot you.
Research has linked better performance on the test with a lower risk of premature death, including death from cardiovascular causes. It’s a simple, free way to get a science-backed assessment of your physical fitness. Still, don’t treat the sitting-rising test like gospel. Not getting a perfect score doesn’t negate all the other ways you take care of yourself, and it certainly doesn’t mean you’re bound to a shorter lifespan.
Going Deeper: How to Do It, Score It, and What the Research Shows
The sitting-rising test is scored out of 10 points: 5 for sitting down and 5 for standing back up. You lose a full point each time you use a hand, knee, forearm, hand on your thigh, or the side of your leg for support, and you can lose a half-point for general unsteadiness. Written directions for how to do the test are below, and here’s a video in case you need a visual guide.
- Start standing with your arms resting at your sides, then cross one leg in front of the other.
- Slowly lower yourself into a cross-legged sitting position on the floor, trying not to use your hands, knees, or forearms for support.
- Keeping your legs crossed, lean your body forward and push through your feet to rise back to standing.
Research on the sitting-rising test goes back more than a decade. A 2014 study of 2,002 adults aged 51 to 80 found that each one-point increase in SRT score was associated with a 21% improvement in survival. A 2025 study of 4,282 adults found that those who scored 0 to 4 had about 3.8 times the risk of death from natural causes and six times the risk of cardiovascular death compared with people who scored a perfect 10.
Now, if you frantically hopped off your couch to try the SRT and didn’t do well, don’t worry. It’s a single test that reflects several physical qualities, including strength and power, balance, and flexibility. Both studies found an association between SRT scores and lifespan, but they don’t prove that performing well on the test itself helps you live longer. Struggling to get off the floor doesn’t mean you’re going to die young, but it may highlight areas of your fitness that are worth improving as you age.
The Takeaway
The SRT is simply a way to assess qualities like balance, flexibility, strength, and power. A broad-strokes way to improve those is to follow the physical activity guidelines from the U.S. Department of Health and Human Services: at least 150 minutes of moderate-intensity cardio per week and two strength-training sessions that target all the major muscle groups. Add some regular stretching and mobility work, and you’ll be building the qualities that can help improve your SRT score over time.
Bottom Line
The SRT is a quick way to gauge several aspects of your musculoskeletal fitness, and higher scores have been associated with greater longevity. Remember, though, that it’s a snapshot, not a verdict. Staying physically active and working on your strength, balance, and mobility can improve the qualities the test measures while also supporting healthier aging overall.
