Back in day, you probably spent hours sitting cross-legged on the floor. Unless you’re a regular yogi, however, you probably don’t anymore – and even if you do, the chances are that you’ve got to spend a few minutes scrambling around to get back up again. 

But being able to get up – hands free – from sitting down is more than just a party trick. In fact, it’s a test used by medical professionals as a quick way of evaluating overall health and fitness.

Commonly known as the ’sit-to-stand test’, it became popular with doctors during the pandemic as an easy way to measure exercise capacity, either at home or in small spaces. In fact, studies show that the sit-to-stand test could even predict how long you’ll live (although this has only been tested on older adults so far).

The test is super simple – in content, if not necessarily in execution. “The goal of the sit-to-stand test is to go from standing to sitting on the floor and standing again without any assistance from the hands,” explains women’s health expert and trainer Mari-Carmen Sanchez. “It is seen as an effective indicator of health because it requires a combination of good balance, agility, flexibility, and core and leg strength to complete it.”

For the competitive-natured, here’s how to do it at home:

1. Start by standing and give yourself 10 points.
2. Sit on the floor cross-legged.
3. Stand back up.
4. Subtract a point every time you use your hand, knee, forearm or side of your leg to help you stand up.

According to the authors of a 2020 study, a lower sit-to-rise score was a “significant predictor of mortality” – linking musculoskeletal fitness with longevity. We’ve long been aware of the benefits of cardiovascular exercise on our life expectancy, but this study is the first to find a causal link with our musculoskeletal system as well. Researchers found that maintaining high levels of body flexibility, muscle strength and coordination has a favourable influence on life expectancy.

“If you can sit and stand with no assistance, then well done – you scored a total of 10 points,” explains Sanchez. “However, if you could not get up at all your score is zero. Ideally, you want to be aiming for eight points or higher.” 

If you didn’t fare as well as you’d have liked, the good news is that there’s plenty you can do to boost your score for next time – and it’s never too late to start. According to research, simply repeating the test three times a week for two to three weeks could be enough to show improvement, if you scored low the first time around.

If you’re relatively fit and want to improve on your score (some of us just won’t rest until we get a perfect 10), then the Turkish get-up is the exercise move most recommended by trainers.

“Exercise moves like the Turkish get-up help with building core strength and stability,” explains Sanchez. “To be able to complete the sit-to-stand test without any assistance you will need to work on strengthening the lower body as well as improving mobility, stability and core strength.” 

How to do a Turkish get-up 

1. Lie on your back in a starfish position with legs straight at a 45° angle and arms out a 45° angle. 
2. Bend your right leg and place right hand on the floor a few spaces from the bottom and outside of hip. Bring your right arm straight up towards the ceiling, making a fist with your right hand. Don’t let the wrist bend backward. Keep the eyes focused on the wrist, which is where you should have your kettlebell, if using. 
3. Finally push through the right heel and use the left elbow to prop yourself up onto the elbow. The chest should be facing the wall in front, not the ceiling. 
4. Repeat on the other side.

And if you’re still struggling, try not to get too hung up on the numbers. “In my professional opinion, the sit-to-stand test should not be used in isolation to assess a person’s health or heart fitness,” reassures Sanchez. “While the test is a great indication of core strength and stability, it doesn’t take into consideration any injuries or any musculoskeletal and mobility limitations.

“To assess overall fitness I would recommend using this test in combination with other fitness tests (for example the Cooper Test or the lactate test) to assess cardiovascular fitness.”

Images: Getty