Beautiful mature couple sitting on the floor and practicing yoga. Sporty couple using digital tablet for online yoga lessons.
Share this @internewscast.com

A quick 30-second fitness test can be an indicator of how long you’ll live, according to a new study linking mobility and mortality.

Research published in the European Journal of Preventive Cardiology evaluated the ability of individuals, both men and women, to transition from standing to sitting on the floor and back to standing again, without using hands, knees, support from others, or furniture.

This activity, known as the Sitting-Rising test, assessed 4282 participants aged between 46 and 75, assigning them a score from 0 to 10 based on how well they executed the sit-and-stand sequence.

Beautiful mature couple sitting on the floor and practicing yoga. Sporty couple using digital tablet for online yoga lessons.
A quick 30-second fitness test can be an indicator of how long you’ll live, according to a new study linking mobility and mortality. (Getty)

Those with lower scores were found to have higher mortality rates.

Those in middle age and older who could perform the task without assistance were found to be six times less likely to succumb to heart disease and cardiovascular issues in the following ten years compared to those who struggled with balance or required support.

Test yourself with a partner

Author of the study Claudio Gil Araújo warned not to do this test alone. 

Anyone with a disability, like a hip or spine injury, or anyone with serious joint problems, shouldn’t do the test, as it can cause unnecessary pain. 

Get another person to watch you and score your sitting and standing movements by following the Sitting-Rising Test (SRT) system:

  • Place a cushion under you to avoid injuries if you fall.
  • The test begins with 5 points for the sitting action and 5 points for the rising action, totalling 10 points.
  • Start with 5 points for the sitting action. Try to lower yourself by crossing one foot in front of the other, and lower yourself.
  • One point is subtracted for each support used, such as a hand, forearm or knee.
  • If one hand is placed on the knee for support, it counts as a support; deduct one point.
  • Half a point (0.5) is subtracted if the action is as unsteady, indicating a partial loss of balance.
  • A score of 0 is given if the person is not able to sit from the floor without external assistance (like using a table or wall to sit and stand, or with another person’s help).
  • Once on the floor, begin the standing action. Start with another 5 points.
  • Score the standing action in the same way, deduct a point for using a support and half a point (0.5) for a wobble.
  • Score a 0 if they are unable to stand without external help. 
  • The final score is obtained by adding the sitting and rising partial scores, resulting in a total score ranging from 0 to 10.

The test is supposed to measure a range of health aspects, such as muscular health, balance, flexibility and body composition.

Horizontal photo. Selective blur. A mature man has difficulty getting up from an armchair in the living room of his home.
The test is supposed to measure a range of health aspects, such as muscular health, balance, flexibility and body composition. (Getty)

What does my score mean? 

Based on the study, your SRT score provides an indication of your non-aerobic physical fitness. This is linked to your risk of natural death and death caused by cardiovascular disease/illness.

SRT Score of 10 (Perfect Score):

  • A perfect score indicates excellent non-aerobic fitness, including muscle strength, flexibility and balance.
  • A score of 10 is associated with the lowest risk of natural mortality, with a death rate of 3.7 per cent.
  • Those with a perfect score had a cardiovascular death rate of 0.9 per cent.
  • Survival rates in this group after a decade were at 97 per cent.
  • Higher scores are also related to easier performance of daily activities, increased participation in physical activity, exercise, and sports, and potentially a better overall quality of life
  • A score of 8 typically means you used only one hand or knee for support to sit and rise from the floor
  • The natural causes death rate for this group was 11.1 per cent, which is triple the rate of those who scored a perfect 10.
  • Survival rates after a decade were at 88 per cent for this group.
  • A score between 4.5 and 7.5 was associated with an increased risk of premature death
  • People in this group had a 2.23 times increased risk of natural death compared to those with a score of 10
  • People in this group had a 3.25 times increased risk of cardiovascular deaths compared to those with a score of 10
  • The death rate for natural causes in this group was 20.4 per cent.
Lower SRT scores meant a higher risk of cardiovascular deaths
Lower SRT scores meant a higher risk of cardiovascular deaths (Getty)

SRT Scores of 0-4 (Lowest Scores):

  • Scores between 0 to 4 indicate poor non-aerobic fitness.
  • These scores were associated with a significantly higher risk of natural and cardiovascular deaths.
  • People in this group had a 3.48 times higher risk of natural death compared to those with a score of 10.
  • People in this group had a 6.05 times higher risk of cardiovascular death compared to those with a score of 10.
  • The death rate for natural causes was 42.1 per cent.
  • Survival rates in this group after a decade were 73.
  • These scores often present with an unhealthy combination of excess body fat, dynapenia (muscle weakness), reduced body flexibility, and poor static balance. This could increase the risk of falls and limit daily activities and exercise, adversely impacting survival
  • Specifically indicates an inability to rise alone from the floor. .
  • Nearly half (49.5%) of the participants with this score died during the follow-up period of 10 years.
  • People with this score showed a five to six times higher risk of natural deaths and cardiovascular deaths compared to those with a rising score of 5.

A higher SRT score reflects better physical fitness and is linked to a significantly lower risk of death from natural and cardiovascular causes.

Lower scores indicate poorer non-aerobic fitness and a substantially elevated mortality risk.

Please note the information in this story is general in nature. Please always consult your GP or health professional for advice that is tailored to your specific health concerns.

Share this @internewscast.com
You May Also Like

Massive Class Action Alleges Racial Discrimination in Work for the Dole Program, Potentially Involving 20,000 Participants

Aboriginal and Torres Strait Islander people who took part in a controversial…
Moore River drowning

Wife ‘in shock’ after WA father drowns attempting to rescue children

It’s understood aged care worker Tshering Penjor was a strong swimmer, with…
PM wants quick fix to Chinese ban on BHP iron ore cargoes

Prime Minister Seeks Rapid Solution to China’s Ban on BHP Iron Ore Shipments

Prime Minister Anthony Albanese expressed his concern today over reports that BHP,…
Nicole Kidman files for divorce from Keith Urban after 19 years of marriage

Nicole Kidman and Keith Urban Announce Split After 19 Years Together

Nicole Kidman has filed for divorce from Keith Urban after 19 years…
Mother left red-faced after ordering a personalised T-shirt online... only for it to come with a very awkward mistake

Mom Embarrassed After Online Order for Custom T-Shirt Arrives with Hilarious Error

A mother was been left red-faced after a ordering a personalised T-shirt…
Trump threatens retribution as US government teeters on brink of shutdown

Trump Warns of Consequences While US Government Faces Possible Shutdown

As a government shutdown looms mere hours away, Democrats and Republicans are…
Australian clinical trials are helping to advance the medical treatment of some of the most common and debilitating health conditions.

The Simple Side Hustle Allowing Australians to Make Thousands Without Needing Experience or a Degree

Australians are making thousands of dollars, even without prior experience or a…
A newly installed flag pole stands on the South Lawn of the White House, Wednesday, June 18, 2025, in Washington. (AP Photo/Evan Vucci)

U.S. Government Shuts Down Following Congressional Stalemate

The US government has entered a shutdown for the first time in…

Earthquake in the Philippines Leaves 69 Dead and Hospitals Overrun with Injured Patients

At least 69 people have died after a powerful earthquake hit central…

JK Rowling Criticizes Emma Watson for ‘Lack of Understanding’ in Trans Rights Debate

Harry Potter creator JK Rowling criticized Emma Watson for her thoughts on…
Optus suffered a major data breach in 2022.

“Optus Brand in a Delicate, High-Risk Situation: A Chronology of Two Difficult Years”

Two years of persistent difficulties have resulted in Optus suffering a substantial…
October 1 marks 20 years since Cardiff stunned the rugby world by signing Jonah Lomu

20 Years Later: The Unforgettable Stories of Jonah Lomu’s Cardiff Stint – Locker Room Humor, Lavish Gifts, Historic Crowds, and His Electrifying Impact on Welsh Rugby in Just 10 Matches

The Ba Orient, a luxurious Chinese restaurant and cocktail bar located in…