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Breakthrough Fitness

What Is Your Score? Sit And Rise Test

I’m starting a series of emails called, “Can you do this?”

My first installment is the sit and rise test.

Get down to a seated position on the floor using the least amount of knees, hands, elbows and furniture possible. Now get back up.

Let’s see how you did.

10 points – You gracefully sat down and sprung back up like Jean-Claude Van Damme with no help from your hands, knees or elbows.

9 points – I put a knee on the ground and was able to stand up.

8 points – I put a knee down, then a hand to assist as well.

3-4 points – I put a hand down, one knee, the other hand, the other knee, grabbed the armchair with both hands and I sprung right up.

0-1 points – I couldn’t get up.

This test was administered on 2,002 adults between the ages of 51-81 to determine if musculoskeletal fitness is a predictor of mortality.

When the participants went through the follow up study 6 years later, the majority of them who died were among those who had the lowest scores.

Getting down and up off the ground requires a certain level of strength, mobility and flexibility that may play a role in longevity of life. We know for certain that adequate levels of strength improve quality of life.

If you struggled with this test, why?

Is it a lack of strength?

Is it too much weight?

Is it an injury?

Is it a combination of all three?

After the age of 60, falls are the leading cause of injury-related death.

If you are 30, 70 or somewhere in between, strength and health is important. The sooner you start working on building strength the better, but it’s never too late.

Bend, squat (sit), spend more time upright on both feet and start spending sometime on the ground.

Keep moving,

Coach Dom