One 30-second test may be one of the best indicators of longevity, trainer says
As more Americans prioritize staying mobile and independent as they age, experts are pointing to a surprisingly simple measure of health.The number of times a person can rise from a chair in 30 seconds can be an indicator of lower-body strength, which is closely linked to mobility, functional fitness and healthy aging.Interest in the test appears to be growing, with online searches for “sit to stand exercise” up 287% over the past three months, according to Google Trends analysis.The CDC’s Stopping Elderly Accidents, Deaths & Injuries (STEADI) program states that the purpose of the 30-second chair stand test is to assess leg strength and endurance, with below-average scores indicating increased fall risk.Bruno Pontes, an ACSM- and AFAA-certified personal trainer at Muscle Booster in California, shared what the sit-to-stand test actually measures and why experts consider it a strong indicator of fitness.Nick Schofield, a tactical athlete physical coach in the U.K., also provided a video demonstration of the exercise for Muscle Booster.“What makes this test a great measure of fitness is that it simulates the everyday movement of getting up and down from a chair, compared to machine-based strength tests, which instead isolate muscle groups,” Pontes told Fox News Digital.“The sit-to-stand test is an excellent indicator of lower-body strength, muscular endurance, balance and mobility,” Pontes said.It is also commonly used by healthcare professionals to help assess fall risk in older adults.While there are several iterations of the sit-to-stand test, the 30-second chair stand test is the go-to exercise endorsed by public health organizations like the CDC, the expert noted.The sit-to-stand test is easy to perform at home, Pontes said, as the only thing needed is a sturdy chair.
He outlined the following steps.1.Position a sturdy chair against a wall to prevent it from moving.2.
Start by sitting upright in the chair with the feet flat on the floor, ...