What is the sit-stand test - how is it done and what does it show about heart health?

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The sit-stand test is an 'indirect marker of your health', says the doctor and reveals how it can indicate the health of your heart, she writes "Today".

Longevity isn't just about how long you live - it's also about staying healthy as long as possible. The sit-stand test may be a good way to determine how healthy you are and even predict how long you'll live, research shows.

"It's an indirect marker of your health," said NBC News medical correspondent Dr. Natalie Azar, who demonstrated a simple test that some doctors use as an indicator of longevity.

What is a sit-stand test?

"It's actually a test of standing, then sitting, then standing again," Hazard told Today.

Basically, you start the test standing, sit cross-legged on the ground, and then stand up again.

Sounds easy, right? Not really. You must go from standing to sitting and back again without using your arms or any part of your body except your legs and your body strength to help you stand up or sit down.

What does the test show?

This simple test is an effective indicator of health because you must have strong cardiovascular health, good balance, agility, flexibility and core and leg strength to complete it, Azar says.

What research is behind this?

A 2012 study found that the sit-stand test was a significant predictor of mortality in participants between the ages of 51 and 80.

"The study showed that the lower the score, the seven times more likely you will die in the next six years," Azar says.

 

But Azar points out, the people who scored the lowest in the study were the oldest – meaning they also had the highest risk of dying within the next six years.

That doesn't mean the test isn't legitimate or that it can't tell you anything about your health even if you're under 51, Azar says.

"As we get older, we spend time talking about cardiovascular health and aerobic fitness, but balance, flexibility and agility are also very important," Azar emphasizes.

How to do the test

The goal is to go from standing to sitting on the floor and back to standing without any help from your hands. Here's how to do it:

– Start standing and give yourself 10 points

– Sit on the floor with your legs crossed

– Get up again

– Deduct a point every time you use a hand, knee, forearm or side of your leg to help yourself

– If you can sit and stand without assistance, you scored a perfect 10. If you could not stand at all, your score is zero.

How to interpret your result

"Eight points or more is what you want," Hazard said.

But, she points out, there are many things the test doesn't take into account.

"What if you're fit but injured?"

The test doesn't take injuries into account, so either wait until you're healed to try the test, or don't assume your results are final, and it's all a measure of your health.

"The test also doesn't take into account musculoskeletal limitations," Azar says. "So if you have mobility issues, your score may never reach 10. That doesn't mean you're not healthy and fit," Azar explains.

Azar adds that she takes this test all the time and that her personal score is not always perfect, even though she is in excellent physical health. Many factors can come into play. If, for example, you haven't slept well or your back hurts, give yourself a break. There is a whole 10 point scale for a reason.

What if I don't score well?

"Take it with a grain of salt," Hazard says.

You can't control the passage of time – or aging – but you can make the decision to prioritize improving your fitness.

 

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