A simple physical test is now being tied to longevity, as new research suggests it may help identify people at risk of premature death.

Can you sit down on the floor and stand back up again without using your hands, knees, or any other form of support?

According to a large study published in June 2024 in the European Journal of Preventive Cardiology, how well adults perform this simple movement is closely linked to their likelihood of surviving the next decade.

The findings suggest that this everyday action reflects multiple aspects of physical health that are strongly tied to longevity.

Striking results

The research followed adults between the ages of 46 and 75 and evaluated their performance on what is known as the sitting-rising test. Participants were scored on their ability to sit down on the floor and stand back up while using as little assistance as possible.

Over the following years, researchers tracked deaths from cardiovascular disease as well as deaths from all causes. The results were striking. Adults who achieved the highest scores were about six times less likely to die from heart disease and other cardiovascular conditions during the next 10 years, and four times less likely to die from any cause, compared with those who struggled most with the movement.

Claudio Gil Araújo, a sports medicine physician and the study’s lead author, says the test stands out because it captures several critical components of physical fitness at once.

“If you are physically active, it’s good,” but “you have to be good in all the components” when it comes to longevity, he told AARP. “Sometimes people run a good marathon time, but they are unable to lace their shoes.”

‘Powerful predictor’

Medical professionals not involved in the research agree that the findings are compelling. Dr. Anje’le Zhantil Alston, an internal medicine and sports medicine physician at Southern California Permanente Medical Group, explained that she typically uses a sit-to-stand test in her own practice, measuring how many times a patient can rise from a chair in 30 seconds.

“It does seem to be actually a better predictor of longevity than just the sit-to-stand,” she told AARP. “If you can get off the floor, that’s more challenging. Now you’re testing more things. In an ideal world, we would be doing this on every patient at least once a year, to see where they’re at.”

Dr. Karl B. Fields, a sports medicine physician at Cone Health in Greensboro, North Carolina, praised the study’s design and conclusions. “It’s an impressive study. If you can do it, boy, it’s a powerful predictor,” he said.

How to perform the sit-stand test

If you are physically able and want to try the sitting-rising test yourself, here are the basic steps:

• Clear a space on a flat, non-slippery surface, placing an exercise mat on the floor if needed.
• Remove your shoes and socks.
• Slowly lower yourself to the floor from a standing position, using as little support as possible.
• Stand back up, again using the minimum assistance you believe is necessary.

Scoring is based on a maximum of five points for sitting and five points for standing, for a total of 10 points. Points are deducted each time a hand, knee, elbow, or other support is used, with additional deductions for unsteadiness.

What scores reveal

A score of eight to 10 places you in the strongest category, suggesting a much greater chance of long-term health and longevity. Falling into the six to 7.5 range doubles the risk of a shorter lifespan, while scores between 3.5 and 5.5 are linked to a three-and-a-half times higher risk.

The positive news is that these results are not permanent, and improving strength, balance, and flexibility through exercise can raise your score and improve your long-term prospects.

While no single test can determine a person’s future with certainty, researchers say this simple movement offers a surprisingly powerful snapshot of overall physical health, making it a valuable tool for understanding how well the body is aging and where improvement may be needed.

What was your score? Please let us know your results and then share this story with others so we can hear from them!