What is the standing up without using your hands test? Understanding the Sitting-Rising Test

According to a study in the European Journal of Preventive Cardiology, an inability to rise from the floor without support is linked to a higher risk of early mortality. The standing up without using your hands test, officially called the Sitting-Rising Test (SRT), offers a surprising and practical look into your balance, strength, and flexibility.

Quick Summary

The standing up without using your hands test, also known as the Sitting-Rising Test (SRT), is a straightforward assessment of overall functional fitness. It scores your ability to move from a standing position to a cross-legged seated position on the floor and back up, using minimal support from your limbs. A perfect score signals superior balance, strength, and flexibility.

Key Points

• What it is: A simple movement test, formally called the Sitting-Rising Test (SRT), that assesses strength, flexibility, and balance by scoring your ability to get up from the floor without using your hands.

• How it works: Participants start standing, lower to a cross-legged seat on the floor, and then rise back up, losing points for each body part used for support or any unsteadiness.

• Why it's important: Research links higher scores on the SRT to a lower risk of premature death, making it a valuable marker for overall functional health and longevity.

• Improving your score: Targeted exercises focusing on leg strength, core stability, and hip mobility, as well as practicing the movement itself, can help improve your performance.

• Safety first: It is crucial to have a spotter or hold onto a sturdy object if you have concerns about your balance or mobility, particularly for older adults.

• Beyond the score: The real benefit lies not just in the test result but in using it as a motivator to improve the functional fitness skills that support independence and quality of life.

What Is the Sitting-Rising Test (SRT)?

Developed by Brazilian physician and exercise researcher Dr. Claudio Gil Araújo, the Sitting-Rising Test (SRT) is an equipment-free assessment that provides insight into your functional capacity. It evaluates your body's integrated system of muscle strength, flexibility, balance, and coordination. Dr. Araújo's research indicated a strong correlation between performance on this test and longevity, particularly for adults aged 50 and older.

How to Perform the Test Safely

Before starting, ensure you are on a non-slip, flat surface, ideally with a soft mat or carpet if you are unsteady. Having a spotter is highly recommended for safety, especially if you have balance issues.

1. Starting Position: Stand barefoot with your feet together.
2. Descent Phase: Cross one leg over the other and slowly lower yourself to a cross-legged seated position on the floor, maintaining control.
3. Ascent Phase: Rise back up to standing from the seated position, reversing the motion.

Try to use as little support as possible from your hands, knees, forearms, or other body parts. Focus on smooth, controlled movements.

The 10-Point Scoring System

The SRT uses a 10-point scale: 5 points for sitting down and 5 points for standing up. You start with 10 points and deduct for assistance.

• Deduct 1 point for using a hand, knee, forearm, or side of your leg for support.
• Deduct 0.5 points for any loss of balance.
• Perfect Score: 10 points means no assistance and no unsteadiness.

Interpreting Your Score

Your score can be a valuable health marker:

• Scores 8-10: Indicate low mortality risk and strong functional health.
• Scores 4.5-7.5: Suggest a moderate risk.
• Scores 0-4: Linked to significantly higher mortality risk.

Why the SRT Is a Powerful Indicator of Longevity

The SRT is telling because it requires the combined use of muscle strength, flexibility, balance, and coordination – physical components that often decline with age if not maintained. This movement tests your ability to perform daily tasks and recover from potential stumbles, reflecting your independence and musculoskeletal health. Improving your score has been shown to correlate with better health outcomes and a lower risk of falls.

How to Improve Your Score and Overall Functional Fitness

A lower score can be a catalyst for improving your functional fitness. Targeted exercises can help build the necessary strengths.

1. Leg Strengthening: Incorporate squats and lunges. Start with chair squats and progress to partial squats without support.
2. Core Stability: Exercises like planks and dead bugs help stabilize your torso during movement transitions.
3. Hip Mobility: Stretch hip flexors, glutes, and hamstrings regularly. Try a 90/90 stretch.
4. Balance Training: Practice single-leg stands, initially with support and then gradually without.
5. Practice the Movement: Regularly practicing the descent and ascent phases of the SRT, even with some support, helps your body learn.

SRT vs. Other Senior Mobility Tests

Comparing the SRT to other common assessments highlights its unique focus:

Feature	Sitting-Rising Test (SRT)	30-Second Chair Stand Test (30STS)	Timed Up & Go (TUG) Test
Focus	Multidimensional functional fitness: strength, balance, flexibility, coordination.	Lower body strength and endurance.	Dynamic balance, mobility, and agility.
Equipment	None.	Standard chair (17" height), stopwatch.	Armchair, stopwatch, tape measure.
Procedure	Sit and rise from floor cross-legged using minimal support.	Count repetitions of standing and sitting in 30 seconds.	Time taken to stand, walk 10 feet, turn, and sit again.
Scoring	0-10 scale, points deducted for support/unsteadiness.	Number of repetitions performed.	Time in seconds to complete the task.
Best For	Holistic assessment of functional health and longevity prediction.	Assessing lower body power in older adults.	Identifying fall risk and mobility impairment.

Addressing Low Scores: A Call to Action

A low score is an opportunity to improve. Functional fitness can be enhanced at any age with targeted effort. Focusing on the areas the SRT highlights – strength, flexibility, and balance – helps you work towards a more independent and healthier life.

For more information on the research, read the study published in the European Journal of Preventive Cardiology.

Conclusion: More Than Just a Test

The Sitting-Rising Test is a simple yet insightful tool for assessing functional health. It serves as a practical assessment and a motivator to improve your physical resilience. By working on the skills needed for a higher score, you invest in reducing fall risk and enhancing your quality of life as you age.

Frequently Asked Questions

What is a good score on the standing up without using your hands test?

A score of 8 or higher is generally considered excellent for middle-aged and older adults, indicating strong functional fitness. Scores between 4.5 and 7.5 suggest room for improvement, while lower scores are linked to higher health risks.

Is the Sitting-Rising Test an accurate predictor of longevity?

Studies have found a significant correlation between higher SRT scores and a lower risk of early mortality from all causes, especially cardiovascular disease. It is an indicator, not a definitive prediction, but it reveals important aspects of functional health linked to a longer, healthier life.

What if I have bad knees or other joint issues?

If you have severe joint pain or limitations, it is important to exercise caution and consult a healthcare provider before attempting the test. Modifications can be made, such as starting with chair-based exercises or using a stable support, to build strength safely.

How often should I take the Sitting-Rising Test?

For tracking improvement, testing every few months is sufficient. The primary purpose is to assess your current functional health and motivate regular exercise, not to be a frequent challenge. You can also monitor your progress by observing your movement quality during daily activities.

What does it mean if I lose my balance during the test?

Losing your balance indicates a deficit in your coordination and control. This is a common and trainable weakness. Focusing on balance exercises, like single-leg stands and practicing mindful movement, can significantly improve this component.

Can I improve my score at any age?

Yes, research indicates that functional fitness, including the abilities assessed by the SRT, can be improved at any age with consistent and targeted practice. Small, gradual changes over time can lead to significant improvements in strength, mobility, and confidence.

Is this test the same as the 30-Second Chair Stand Test?

No, while both assess lower body functional strength, they are different. The SRT involves getting up from the floor with minimal support, while the 30-Second Chair Stand Test counts how many times you can stand up from and sit down on a chair within 30 seconds.