Simple Floor Test Linked to Longevity, New Study Suggests

A basic physical movement—one most people rarely think about—may offer surprising insight into long-term health and survival. According to new research, the ability to sit down on the floor and stand back up without assistance could help identify adults at higher risk of premature death.

The study, published in June 2024 in the European Journal of Preventive Cardiology, found a strong connection between performance on this simple movement and the likelihood of surviving the next decade. Researchers say the test reflects several core elements of physical fitness that are closely tied to aging and overall health.

What Is the Sitting-Rising Test?

The movement examined in the study is known as the sitting-rising test. It asks one straightforward question:

Can you sit down on the floor and stand back up again without using your hands, knees, elbows, or other support?

While it sounds simple, the test simultaneously measures strength, balance, flexibility, coordination, and body control—factors that tend to decline with age and chronic illness.

Inside the Research

Researchers followed adults aged 46 to 75, assessing how well each participant performed the sitting-rising test at the start of the study. Participants were given scores based on how much support they needed to complete the movement.

Over the following years, scientists tracked deaths from cardiovascular disease as well as deaths from all causes. The differences between score groups were striking.

Adults who achieved the highest scores were:

• About six times less likely to die from cardiovascular disease

• Around four times less likely to die from any cause over the next 10 years

compared with those who had the lowest scores.

Why This Movement Matters

The study’s lead author, sports medicine physician Dr. Claudio Gil Araújo, explained that the test stands out because it captures multiple dimensions of fitness at once.

<blockquote> “If you are physically active, it’s good,” but “you have to be good in all the components” when it comes to longevity, he told AARP. “Sometimes people run a good marathon time, but they are unable to lace their shoes.” </blockquote>

In other words, endurance alone isn’t enough. Everyday functional movement may be just as important for long-term health.

A ‘Powerful Predictor’ of Health

Doctors not involved in the study say the findings reinforce what many clinicians already observe in practice.

Dr. Anje’le Zhantil Alston, an internal medicine and sports medicine physician with Southern California Permanente Medical Group, noted that she often uses a chair-based sit-to-stand test with patients. However, she says the floor version appears even more revealing.

“It does seem to be actually a better predictor of longevity than just the sit-to-stand,” she told AARP. “If you can get off the floor, that’s more challenging. Now you’re testing more things.”

She added that in an ideal setting, this type of assessment would be performed regularly to monitor changes over time.

Similarly, Dr. Karl B. Fields, a sports medicine physician at Cone Health in North Carolina, described the research as particularly impressive.

“It’s an impressive study. If you can do it, boy, it’s a powerful predictor,” he said.

How to Try the Test Yourself

For those who are physically able and want to try the sitting-rising test at home, experts recommend following these steps carefully:

• Clear a flat, non-slip area and use an exercise mat if available

• Remove shoes and socks

• Slowly lower yourself to the floor using as little support as possible

• Stand back up, again minimizing any assistance

Scoring allows up to five points for sitting and five points for standing, for a total of 10 points. Each time a hand, knee, elbow, or other support is used, points are deducted. Additional deductions apply for loss of balance.

What Your Score May Indicate

Scores are grouped into broad risk categories:

• 8 to 10 points: Strongest outcomes and highest likelihood of long-term survival

• 6 to 7.5 points: Roughly double the risk of earlier death

• 3.5 to 5.5 points: About three-and-a-half times higher risk

Researchers emphasize that these results are not fixed. Improvements in strength, balance, and flexibility through regular exercise can raise scores and potentially improve long-term health prospects.

A Snapshot of Healthy Aging

While no single test can predict the future with certainty, experts say this simple movement offers a surprisingly clear snapshot of how well the body is aging. It highlights areas where strength or balance may need attention—often before more serious health problems appear.

In that sense, the sitting-rising test isn’t just about longevity. It’s a practical reminder that maintaining functional movement may play a critical role in staying healthy and independent as we age.

Have you tried the test? Share your experience and consider passing this information along—it might encourage someone else to take a closer look at their physical health.