The simple test that can reveal how well you're ageing
If you're over 60, there's a simple test that can give you valuable insight into your health. The sit-to-stand test (STS) is used by doctors to measure your strength, balance, and flexibility. It can even help identify potential health risks, such as falls or heart problems – and the best part? You can do it at home with just a chair and a timer!
What is the sit-to-stand test?
The sit-to-stand test is easy to perform. Simply sit in a chair with a straight back and no armrests, cross your arms, and place your hands on opposite shoulders. Keep your feet flat on the floor and your back straight. Start a timer, then stand up fully and sit back down. Repeat this as many times as you can in 30 seconds, counting how many times you can rise to a standing position.
Why is this test important?
This simple test can reveal a lot about your health. According to Dr. Jugdeep Dhesi, a consultant geriatrician, the STS test helps doctors understand your strength, balance, and flexibility. “It can tell us if someone is at risk of falls, heart problems, or even if they might be at higher risk of serious health issues,” Dr. Dhesi explains.
The Centers for Disease Control and Prevention (CDC) has outlined average scores for different age groups. For example, a person aged 60-64 should aim for 14 stands for men and 12 for women. But these scores may vary depending on your medical history, like recent surgeries or injuries.
What your score can tell you
If your score is lower than average for your age, it could indicate potential risks for poor health outcomes, including a higher chance of falls or heart issues. In fact, a low score could signal that your heart and lungs aren't functioning at their best, putting you at greater risk for heart attacks, strokes, or heart failure.
The CDC notes that a lower score also indicates a higher risk of falls, which is something we should all be mindful of. "Maintaining your strength, balance, and flexibility is essential to avoid falls as we age," says Dr. Dhesi.
In Australia, falls are a major concern – around 140,000 people over 65 were admitted to hospital for falls in 2021-2022. Falls can also lead to a cycle of fear and inactivity, which can negatively impact overall well-being.
Why you should do the test regularly
Performing the sit-to-stand test regularly can help you track your health and catch any changes early. If your score is lower than expected, it may be time to take action, whether that means improving your mobility or consulting a healthcare professional.
How to improve your score
The best way to improve your sit-to-stand performance is to stay active and mobile. If moving around is difficult, start with seated exercises to build strength. From there, aim to stand up five times every hour or two. If you can, walk around your home and try climbing stairs a few times a day.
Joining an exercise class designed for seniors can also help, and it has the added benefit of socialising, which is just as important for your health as physical activity. Many gyms offer affordable programs specifically for older adults.
Simple activities like doing household chores, playing with your grandchildren, or even gardening can also help improve your strength and balance. Staying active throughout your day can make a huge difference in your overall health and well-being.
