Doctor explains how to do a simple physical test that can predict your longevity
Everyone wants to know how long they will live, and while there is no magic formula to accurately predict lifespan, there are indicators that can provide insights into a person’s overall health and likelihood of living a longer life. Recently featured on the “Today” show, Dr. Natalie Azar, a medical contributor, shared a simple physical test that can help determine the longevity of individuals between the ages of 51 and 80. Known as the sit to stand test or the sit-rising test (SRT), this assessment measures multiple factors related to longevity, such as heart health, balance, agility, core and leg strength, and flexibility.
The Philosophy of Longevity
Longevity is a fascinating topic that has captivated humankind for centuries. Everyone desires a long and healthy life, but achieving this goal requires a comprehensive understanding of the factors that contribute to longevity. The sit to stand test offers valuable insights into various aspects of health that play a role in determining the length and quality of one’s life.
The concept of longevity teaches us that there is no single secret to living a long life. Instead, it is a combination of various factors, including physical fitness, mental well-being, genetics, and lifestyle choices, that contribute to overall health and longevity. By examining and assessing these different factors, we can gain a better understanding of our current state of health and take proactive measures to optimize our well-being and increase our chances of living a longer life.
The Sit to Stand Test
The sit to stand test is a simple but effective physical assessment that can provide valuable information about an individual’s overall health and longevity. To perform the test, start by going from a standing position to sitting cross-legged on the floor, and then return to a standing position using only your legs and core muscles without any support from your hands, knees, or forearms.
The test assigns a starting score of 10, with deductions made for the following actions:
- Hand used for support: -1 point
- Knee used for support: -1 point
- Forearm used for support: -1 point
- One hand on knee or thigh: -1 point
- Side of leg used for support: -1 point
The European Society of Cardiology conducted a study in 2012 involving 2002 subjects between the ages of 51 and 80 who performed the SRT test. The study found a correlation between the test scores and mortality rates. Individuals who scored in the lowest range (0 to 3) had a significantly higher risk of dying within the following years compared to those who scored in the highest range (8 to 10).
It’s important to note that the individuals who scored lowest on the test were also the oldest, which may have influenced their increased risk of death. The results indicate that musculoskeletal fitness, as assessed by the SRT, is a significant predictor of mortality in the age range of 51 to 80. A lower SRT score correlates with a higher risk of mortality within a specific timeframe.
The Importance of Mobility and Fitness
As we age, it becomes crucial to prioritize not only cardiovascular health and aerobic fitness but also balance, flexibility, and agility. The SRT highlights the importance of these factors in determining longevity. Maintaining mobility and physical fitness is essential for accommodating stressors and handling adverse events that may occur as we grow older.
Physical performance, strength, muscle mass, and overall physical well-being are correlated with mortality. However, correlation does not necessarily imply causation. While the SRT provides insights into longevity, it is essential to consider other factors, such as overall health, lifestyle choices, and genetics, when assessing life expectancy.
Although the test does not account for injuries or disabilities that may prevent individuals from performing it, the study’s authors emphasize the importance of taking mobility seriously. Being physically active and maintaining optimal mobility can contribute to better overall health and increase our ability to handle potential health challenges that may arise in the future.
Key Points
Summarizing the main takeaways from the article:
- A simple physical test known as the sit to stand test (SRT) can help predict longevity for individuals between 51 and 80 years old.
- The SRT measures factors like heart health, balance, agility, core and leg strength, and flexibility.
- A 2012 study found a correlation between low SRT scores and higher mortality rates within the 51 to 80 age range.
- The study suggests that musculoskeletal fitness, as assessed by the SRT, is a significant predictor of mortality.
- Low SRT scores indicate a higher risk of dying within a specific timeframe.
- Besides cardiovascular health and aerobic fitness, balance, flexibility, and agility play significant roles in overall health and longevity.
- Correlation does not equal causation, and it is essential to consider other factors in addition to the SRT when assessing life expectancy.
- Physical activity and maintaining mobility are crucial for better overall health and resilience in the face of potential health challenges.
Source Article: https://www.upworthy.com/30-second-sit-to-stand-test-rp2
