We’ve all seen fitness routines that promise to reshape your body, boost your energy, or improve your heart health, but what if something as basic as sitting down on the floor and standing back up could offer a window into your future? That’s not hype. According to a long-term study conducted in Brazil, your ability to perform this simple action without any assistance from your hands, knees, or support may hold clues about your longevity and risk of death from natural causes like heart disease or cancer.This test, often referred to as the “sit and rise” test, doesn’t rely on fancy gym equipment or medical diagnostics. It takes less than 10 seconds, requires no special gear, and yet it may reflect deep insights into your balance, strength, flexibility, and coordination. In fact, researchers found that adults who struggled with this basic movement were significantly more likely to die over the next decade compared to those who completed it with ease.The findings, as reported by The Washington Post, come from a team of researchers at an exercise medicine clinic in Rio de Janeiro, led by Dr. Claudio Gil Araujo. Over 12 years, the team observed over 4,200 adults, uncovering a striking link between this simple movement and long-term survival. Let’s explore what they found and why this test might be the wake-up call we didn’t know we needed.
Your score on this 10-point test may predict your risk of early death
The study tracked 4,282 men and women between the ages of 46 and 75, evaluating their ability to sit down and stand up from the floor without using their hands, knees, or any support. Each participant received a score out of 10, broken into two components – five points for sitting, five for standing.Over the 12 years, researchers observed a stark correlation: the lower the score, the higher the risk of death. Participants who scored between 0 and 4 points were six times more likely to die during the follow-up period than those who earned a perfect 10. Those in the middle range (scoring 4.5 to 7.5) faced two to three times the mortality risk.Perhaps most eye-opening was this: half of the individuals who scored zero did not survive the 12 years, compared to just 4% of those who scored a full 10. That’s an 11-fold difference in mortality rates based on one deceptively simple movement.
A simple test that uncovers strength, balance, and longevity
At first glance, sitting down and standing up seem trivial. But as Dr. Araujo explained to The Washington Post, the movement is surprisingly complex. It draws on several physical abilities at once, notably:
- Muscle strength, especially in the legs and core
- Flexibility, which declines as we age
- Balance, a major factor in fall prevention
- Coordination and body composition, both tied to cardiovascular and metabolic health
“The test works because it captures all of these components in one fluid motion,” Araujo explained. “If someone struggles, it may reflect broader issues with inflammation, mobility, or muscle loss—factors known to contribute to chronic diseases.”In short, it’s not just about the movement. It’s what that movement reveals about the body’s inner health, especially as we age.
One lost point = 31% higher risk of death, says study
Researchers found that every point lost in the test correlated with a 31% increase in mortality risk, even when controlling for age, gender, and BMI. Those who required a hand, knee, or another part of the body for support had lower scores and also higher mortality.Importantly, the deaths in this study weren’t all related to heart disease. Many were from natural causes, such as cancer and age-related decline. This suggests the test reflects overall vitality, not just cardiovascular strength.
The study has gaps, yet the test still offers real health clues
Like any study, this one comes with caveats. The participants were all drawn from a private exercise medicine clinic in Rio, meaning they may not represent broader populations, especially people with limited access to healthcare or varying socioeconomic backgrounds. Additionally, the study did not account for smoking status, which is a major risk factor for cardiovascular and pulmonary disease.Still, experts agree the findings are worth paying attention to. “It’s not a diagnostic test,” Araujo clarified. “But it is a practical indicator. It gives people a chance to check in on their physical health without needing to visit a doctor.”
Want to try the test yourself? Here’s how
You don’t need special equipment to try the sit-and-rise test at home. But Dr. Araujo and his team strongly recommend having a partner nearby, especially for older adults or those with joint problems. Here’s the step-by-step:
- Start in a standing position.
- Cross one foot over the other.
- Without using your hands, knees, or arms for support, lower yourself to a seated position on the floor.
- Now, stand back up again without using support.
You begin with 10 points. Subtract 1 point for each time you use your hand, knee, forearm, or side of your leg to help. A loss of balance also subtracts 0.5 points.(Note: If you have knee or hip pain or a recent injury, skip this test. Talk to your physician instead.)
Why basic movement is a better health indicator than you think
We often focus on how fast we can run, how much we can lift, or how many steps we take in a day. But this research points to something more fundamental: our capacity for basic movement may tell us more about our ageing process than our mile time ever could.As we grow older, preserving strength, balance, and coordination becomes more important than maximising peak performance. This test puts the spotlight on those quiet, everyday capacities we usually take for granted—until we lose them.
Your score is a signal, not a sentence: Here’s what to do next
Rather than treating this as a pass-or-fail test of mortality, think of it as a red flag system. If you score low, it’s not a death sentence, it’s a sign that your body may benefit from more mobility work, strength training, and balance-focused activities.Regular exercises like yoga, tai chi, resistance training, and even daily walking can help improve the very components this test measures. And unlike fad workouts or supplements, these approaches have well-established benefits for heart health, joint health, and inflammation levels.
