Sitting Rising Test
By Christine Chisholm B.Sc. (H. Kin), PTS

Here is a fun way to test how you measure up on your muscle strength and flexibility. A Brazilian physician named Claudio Gil Araujo came up with the “Sitting Rising Test”. Follow the example in the picture below. Everyone starts with 10 points and you get a point subtracted for every limb that touches the floor or half a point for loss of balance.

Try It
1. Stand in comfortable clothes in your bare feet, with clear space around you.
2. Without leaning on anything, lower yourself to a sitting position on the floor.
3. Now stand back up, trying not to use your hands, knees, forearms or sides of your legs.

Scoring
The two basic movements in the sitting-rising test — lowering to the floor and standing back up — are each scored on a 1-to-5 scale, with one point subtracted each time a hand or knee is used for support and 0.5 points subtracted for loss of balance; this yields a single 10-point scale.
If your score is between 8-10 you are doing well. Your fitness and balance are good. 3.5-7.5 means you are twice as likely to die within the next 6 years and your fitness and balance are not so hot. 0-3 points means you are five times more likely to die within the next 6 years and you have some work to do.
Give it a try and see what your score is.