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Simple chair test gauges strength, balance and longevity
Rising from a chair repeatedly for 30 seconds may reveal hidden health risks, including fall vulnerability, cardiovascular strain and even mortality predictors, experts say. The sit-to-stand test (STS) is widely used in clinics but can also be self-administered at home.
How the test works
Participants sit in a straight-backed chair without armrests, cross their arms over their shoulders and stand up fully before sitting back down as many times as possible within 30 seconds. A stopwatch or smartphone timer tracks the count. The test measures lower-body strength, balance and flexibility.
Age-based benchmarks and risks
The U.S. Centers for Disease Control and Prevention (CDC) provides average scores by age and gender. Men aged 60-64 typically complete 14 stands, while women average 12. By ages 85-89, the average drops to eight for both genders. Scores below these thresholds may signal increased risks of falls, heart disease or post-surgical complications.
A 2012 study linked low STS scores in adults aged 51-80 to a five- to six-fold higher mortality risk over six years. However, geriatrician Jugdeep Dhesi cautions that the test reflects overall health trends rather than predicting lifespan.
CDC average STS scores by age group
- 60-64: 14 (men), 12 (women)
- 65-69: 12 (men), 11 (women)
- 70-74: 12 (men), 10 (women)
- 75-79: 11 (men), 10 (women)
- 80-84: 10 (men), 9 (women)
- 85-89: 8 (both)
- 90-94: 7 (men), 4 (women)
Broader health implications
Poor STS performance may indicate weakened heart and lung function, elevating risks of heart attacks, strokes or heart failure. The test also helps identify patients who might struggle during cancer treatment or recovery from surgery.
Falls pose a major threat to older adults, with 30% of those over 65 experiencing at least one fall annually. The rate climbs to 50% for those over 80. Hip fractures, a common fall injury, affect over 300,000 Americans and 70,000 Britons yearly, with 30% of UK patients dying within a year.
"If people don't maintain strength, balance and cardiovascular health, they're more likely to fall. Once someone falls, fear of recurrence can lead to social isolation, creating a vicious cycle."
Jugdeep Dhesi, Consultant Geriatrician, Guy's and St Thomas' NHS Foundation Trust
Improving your score
Dhesi recommends staying active through simple daily movements: standing up five times every hour, walking indoors, or climbing stairs three to four times daily. Seated exercises can build strength for those with limited mobility.
Social exercise classes offer dual benefits. "The combination of physical activity and social interaction is crucial for older adults," Dhesi notes. "Loneliness and isolation can harm health as much as inactivity."
Everyday activities like housework, gardening or playing with grandchildren also help. Small changes-such as walking to shops instead of driving or stretching after prolonged sitting-can yield measurable improvements.
Beyond older adults
While primarily used for seniors, the STS test applies to younger populations. A Swiss study of nearly 7,000 adults found 20-24-year-olds averaged 50 stands per minute (men) and 47 (women), with some reaching 72 repetitions. The test also correlates with aerobic endurance in younger, healthy individuals.
"Self-testing empowers people to gauge their health against peers and take proactive steps. It's a reminder to stay active and maintain independence."
Jugdeep Dhesi
