A simple test that lasts just 30 seconds can provide important information on your health, including muscle strength, balance, and physical stability.
It’s about the landing test from the chair ( Sit-to-Stand Test, which measures the number of times that a person manages to get completely up and down again in 30 seconds.
This test is used by doctors, especially during the assessment of people over the age of 60, to identify potential health problems. However, it can easily be realized under house conditions.
According to Jugdeep Andsi, geriatric specialist in Guyʹs and St Thomas NHS Foundation Trust and professor at Kings College London, the test provides important information on how the body works.
It helps assess muscle force, balance and flexibility, while studies suggest that results can help identify people with higher risk of falling, cardiovascular problems and more unfavourable health results.
How does the house test take place?
To carry out this test, you only need a chair with straight back, no support for hands, as well as a chronometer or phone with the measuring function of time.
First, sit in the middle of the chair and cross your arms, putting each hand on the opposite shoulder. Keep your back straight and your feet on the floor.
Once the timer begins, stand up completely and then sit back. Repeat this action for 30 seconds, and count each time you are fully up.
What is the average age result?
Centers for Disease Control and Prevention ( CDC has defined the average test results for different age groups. A lower score than the average may indicate greater risk to health problems, including declines.
The average results in 30 seconds are:
Group Women-Men
60’64 14 12
6569 years old 12 11
70 74 12 10
75 79 years old 11 10
Eighty-84 years old 10 9
8 / 8
9094 7 4
However, these results do not take into account each person’s individual health history, such as recent surgical interventions or injuries that may affect the ability to conduct the test.
Although used mainly in individuals over 60 years of age, the test can also benefit young ones, helping to assess their physical form, especially the strength and endurance of lower body muscles.
In a study conducted in Switzerland, attended by some 7 thousand adults, researchers analyzed the test results. In persons between the ages of 20 and 24, the average was 50 per minute lifts for men and 47 for women. Some participants managed to carry out up to 72 repetitions within a minute.
Another study, conducted in healthy people with 21-year-olds, found a strong link between the results of this test and another method of aerobic capacity assessment and physical sustainability.
Results can also show the danger to health problems
Research shows that performance on this test can provide doctors with important information on a person’s general health condition.
A low outcome may help identify people with greater risk of adverse results after surgery or treatment against cancer.
Weak results may also indicate that the heart and lungs are failing to function in the best way, increasing the risk of serious cardiovascular problems, such as heart attack, stroke, and heart failure.
According to the CDC, those who achieve lower than average scores for their age group also have higher risk of decline.
Andsy points out that preserving muscle force, balance, flexibility, and cardiovascular health is essential to preventing them.
About 30 percent of people over the age of 65 suffer at least one decline during the year, while that percentage reaches about 50 percent in people over 80.
After a fall, many develop fear of repeating it, which could make them less active, limit them to exits and lead to social isolation.
In addition to minor injuries, falling can cause serious damage, such as hip fractures. In the U.S., more than 300 thousand people suffer hip fractures every year, while some 70 thousand such cases are recorded in the United Kingdom annually.
According to data quoted by Easi, about 30 percent of people who experience hip fractures in the United Kingdom die of injury within a year.
A 2012 study has also found that a version of the lower-up test could be an important indicator of the risk of mortality in persons between 51 and 80 years of age. According to the study, the weaker ones had five to six times as likely to die over a six – year period, compared with those with the highest results.
However, Easi points out that these tests cannot predict how long a person will live. They serve as indications of identifying potential problems and of taking measures that can improve the health, quality of life and independence of individuals.
How can you improve the outcome on this test?
According to the Andsie, the best way to improve the outcome is to stay active and maintain physical mobility.
Those who have difficulty in moving can begin with sitting exercise that helps strengthen their muscles. Then they may try to get out of the chair about five times every hour or two.
If their physical condition enables them, walking inside the house and climbing the stairs can also improve at least three to four times a day.
The expert recommends that people continue using foot muscles through daily activities to maintain balance and physical independence.
It also recommends participation in activities and exercise classes, if possible. In addition to the physical benefits, these activities also provide opportunities for companionship, which is especially important at an advanced age.
Other suggestions include doing chores, avoiding a long sitting, raising, and stretching after long periods of rest, walking to the store instead of using a car, and caring for the garden.
For those who have grandchildren, even playing with them, including getting on the floor and getting up again can help maintain strength and mobility.
According to the expert, regular physical activity is one of the best ways to maintain health, prevent falls, and remain independent as long as possible.
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