Rapid Mobility Assessment Indicator Might Foretell Your Aging Quality in a Matter of Seconds
The Sitting-Rising Test (SRT) is a valuable tool for assessing the functional fitness and potential longevity of older adults. This simple test, which requires minimal equipment, has been shown to predict biological age and mortality risk better than some traditional risk factors alone.
To perform the SRT, an individual stands, crosses one leg behind the other, lowers themselves to a seated position on the floor, and returns to standing without using hands, knees, or arms for support. The test challenges the whole body to work smoothly together, whether standing up while holding a toddler or getting up after working on flat-pack furniture.
The SRT focuses on key physical fitness components such as muscle strength, flexibility, balance, and coordination. These aspects are critical for functional fitness and health as we age. Lower scores on the SRT have been associated with a higher risk of premature death, including from natural and cardiovascular causes, while scoring 8 points or higher strongly predicts better survival outcomes over several years.
In addition to its predictive power, the SRT provides a quick, non-invasive, and practical assessment for older adults to gauge their functional fitness and mortality risk. Good balance and strength, as assessed by the SRT, are important indicators of overall health and well-being.
Improving one's score in the SRT can be achieved through functional strength workouts focused on the legs and core, as well as activities like yoga that combine balance, flexibility, and strength. Adding short mobility sessions may also help ease stiffness and make everyday movement more comfortable.
In summary, the SRT is a useful tool in preventive healthcare and healthy aging strategies. If one experiences stiff hips, off balance, or weak legs, these areas can be a helpful starting point for improvement. By maintaining good balance and strength, older adults can reduce the risk of falls, stay active, and maintain independence, leading to a longer and healthier life.
References: [1] study published in the European Journal of Preventive Cardiology [2] study published in the Journal of Aging and Physical Activity [3] study published in the Journal of Gerontology: Medical Sciences [4] study published in the Journal of the American Medical Directors Association [5] study published in the Journal of Geriatric Physical Therapy
- Engaging in science-backed fitness-and-exercise routines that focus on leg and core strength, such as functional workouts and yoga, can potentially increase a person's SRT score and enhance their health-and-wellness in the aging process, as supported by studies published in various journals.
- Regular practice of the SRT, a simple yet powerful health assessment tool, not only provides valuable insights into an individual's functional fitness, longevity, and potential mortality risk, but also serves as a practical method for older adults to stay tuned with their health-and-wellness status in the context of aging, as explained by research published in the European Journal of Preventive Cardiology and other notable journals.
