Testing Your Mobility and Independence with a Simple Exercise
Have you ever thought about how many times you could stand up from a chair and sit back down without using your hands in just 30 seconds? Well, it turns out that this simple test could actually give some insight into your ability to stay independent as you age.
This 30-second sit-to-stand test made its debut in a study back in 1999, conducted by researchers Roberta E. Rikli and C. Jessie Jones from California State University.
The test became an integral part of the Fullerton Functional Fitness Test, which was designed to predict mobility, fall risk, and independence later in life.
Fast forward nearly 30 years, and this test is still widely utilized by physical therapists, including as a key element of the Centers for Disease Control and Prevention’s (CDC) STEADI framework, aimed at reducing elderly accidents, injuries, and fatalities.
“Preventing or delaying physical frailty is becoming increasingly important as more people live into their 80s and 90s,” the authors stated at the turn of the century.
In 2013, Rikli and Jones published some benchmarks for the test specifically for older adults, which helps to predict the ability needed to sustain physical independence as one ages.
These benchmarks are categorized by age and gender, allowing you to evaluate your own mobility and lower-body strength.
Performing the 30-Second Sit-to-Stand Test
So, how does one go about doing this test? Here’s a quick guide, along with the benchmarks for men and women aged 60 to 94, and tips for improving your score.
- Find a sturdy chair, preferably one around 17 inches high, and place it against a wall.
- Sit down with your feet flat on the floor and your arms crossed over your chest.
- Shift your weight forward and push through your feet to stand all the way up, extending your knees.
- Lower yourself back down into the seated position without using your hands.
- That counts as one rep. Try to do as many as you can in 30 seconds.
Average Scores by Age and Gender
| Age | Women | Men |
|---|---|---|
| 60-64 | 12-17 reps | 14-19 reps |
| 65-69 | 11-16 reps | 12-18 reps |
| 70-74 | 10-15 reps | 12-17 reps |
| 75-79 | 10-15 reps | 11-17 reps |
| 80-84 | 9-14 reps | 10-15 reps |
| 85-89 | 8-13 reps | 8-14 reps |
| 90-94 | 4-11 reps | 7-12 reps |
While these scores are good indicators, remember that you can improve your mobility and strength regardless of your age. Just because you might not be hitting these averages doesn’t mean you’re out of luck. The focus should really be on targeting your specific weaknesses to lower the risks associated with losing mobility and independence.
Tips to Improve Your Score
If you’re looking to boost your performance on the sit-to-stand test and thereby reduce your fall risk, one effective method could be to regularly practice the sit-to-stand exercise. This low-risk routine develops lower-body strength and mimics a natural movement, much like a bodyweight squat.
A 2019 study found that older adults who performed sit-to-stand exercises three times a week for 12 weeks showed improved muscle strength, making the exercise feel more manageable. Participants aged 75 to 88 completed 48 reps each session. The authors noted that a focused conditioning program utilizing this exercise effectively increased knee strength while reducing the effort needed for standing up and sitting down.
