Sitting-Rising Test - Are You Aging Too Fast?
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- Опубликовано: 7 июн 2024
- PDF of exercises: www.yogabody.com/sit-rise-tes...
You know your chronological age, but are you aging too fast physically? As you get older, there are the obvious signs like thinning hair, wrinkles, and maybe a little less bounce in your step, but most signs of aging occur slowly and it’s not always obvious if you’re aging gracefully or if you’re burning the candle at both ends.
There are lots of different things to consider such as blood tests, hormone tests, and bone density, but today I’d like to share with you a very simple test that serves as a proxy test for overall fitness.
It’s called the sit-to-rise test, and as the name suggests, it tests your ability to get up and down from the floor. Originally developed in Brazil in the 1990s, this test was first proposed as a predictor of longevity. As a predictor of overall longevity, most of the studies have some real problems. In terms of testing your lower body strength and mobility, and as means to reduce slip and fall injuries however, it’s a great test.
VIDEO CONTENTS
00:00 Intro
00:10 Aging Too Fast?
00:33 Sit-to-Rise Test
02:26 Take the Test
03:55 Improve Your Score
04:36 Stool Sit
06:59 Broomstick Sit
08:54 Daily Routine
DISCLAIMER: these exercises look very easy, but don’t be fooled. If you’re new to sit-stand exercises, you can get very sore, so start slowly.
WHY THIS MATTERS
Broken bones, especially broken hips, in the second half of life can have devastating consequences. These often happen while doing everyday things like going up and down stairs, tripping with something in your hand, or slipping in the bathroom.
For everyone over the age of 65, broken bones are a huge factor, but women in particular who more commonly suffer from osteoporosis are at even greater risk. A hip fracture for people over the age of 65 often results in a 20% or higher mortality rate within a year of the injury. So this is a big deal. The good news is that you can improve your lower body strength and mobility massively, but you need to take it slowly and take care of your knees and ankles as you go.
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* 21-Day Happy Back Challenge: www.yogabody.com/happy-back
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com
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#tighthips #longevity #sittingtorise 
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Please check the PDF in the description. Relevant research in the description. Let me know how you score and if this video is helpful. Thanks for tuning in! - Lucas @ YOGABODY
@Yogabody - Lucas, I have psoriatic arthritis and Ankylosing Spondylitis. My joints stiffen quickly despite being active and I usually have to use support to get off the floor. Is this still possible for me? Or do I need to focus on keeping my joints even more fluid first? (If this makes sense.) Or maybe even something else? Any suggestions are welcome. Thank you!
@@msjulesalvare I wish he would respond to you.
Im 38 years old. i dont do yoga. I work 14 hour days, 7 days a week building steel frames. I dont eat healthily, i dont exercise. I smoke 2 packs a day. and I still get up from sitting better than you do with less effort, less body balance leaning and much less wincing.
@@msjulesalvare Totally possible to learn. I'll work on a progressive training video for this soon...
@@rafewheadon1963 you're my hero;) I work really hard for admittedly pretty average results.
Well, I just discovered that I am basically dead...
You type well for a dead person:)
This person would be fun to have in your life
😂😂😂😂
Same...
😂 So am I 😂
This is so simple for most people living in South India because we are used to squatting on the floor for meals
I'm 102 and found this very helpful, the broken ankle and dislocated hip are well on the mend and after rehab 6 or seven weeks I'm keen to give it another go.
Fantastic to hear you're recovering well at 102! After rehab, giving the sit-to-rise test another shot is a great idea.
- YOGABODY Team
sarcasm, AI reply robot
@@linebrunelle1004 I ain't no a i bot sarcasm is the best form of wit and I'll be 103 in march
@@ppmppm7010 Repent of your sins and believe Jesus Christ is yout lord and saviour and also believe he raised from the dead 3 days later
@@ppmppm7010right and i’m 109
WOW! I thought I was agile but there's work to be done. My first time trying, i scored a 5 - not bead for a 70-year old, but my aim is 10. Day by day. Thanks for your coaching.
This is fabulous - and I scored much worse than I might have hoped. So looking forward to taking this step by step. Thanks Lucas for your thoughtful, positive and careful instructions.
10/10 at 73 years old. Up was a little shaky but I did it. Great test.
Inspiring!! Now we live forever...
We're all so proud of you! How are your bowel movements?
Same age, same results. It's a great test!
@@madeinusa5395 You're terrible! But also hilarious lol !
Insane! I’m half your age and I can’t do it.
I did 9 with difficulty, now I can do a perfect 10. I am 30 years old. It took me one year.
It is a great exercice. I do it 2 or 3 times a day now, I can not believe I can do it this easily.
I'm 63. I thought it was going to be sitting and rising more than once - like, how many times can you do it. So I did my very best to follow along, and I managed to get a 10! And now, I am SO glad the test didn't include repeating it!
This is great! At 55, I’m scoring a 10/10, but I see major differences side to side. I’ll be doing the exercises to balance things out. Thanks for another helpful video, Lucas!
NIce work! Yes, I have one side much harder than the other too...
Do not perform on a tightrope😢
Same! I am 50 and pretty easily did the sit and stand 10/10. But when I switched legs, I got down fine but couldn't get up again without a knee or hand help. Didn't realize I was so imbalanced!
Finally: no chair, no knee, no hands - just the sensible reference point and how to work toward it. Thanks for being honest and informative!
[At 10 most of my life, thanks to yoga (on and off) and an active lifestyle. When I realised recently (at 70+) that such capability had deserted me, I added calisthenics and it came back quickly.]
You are a gift to humanity
I'm so glad I stumbled on this video and confirms what I already know. I'm 46, 6ft even, 140lbs and have always been able to successfully do this test and hope I still can for many more years to come. Thanks again for the vid.
This is so great! Managed to do my way but your method looks so much easier and smoother! Thanks so much! 🙏🙏🙏
It has been 30+ yrs since I did this so I knew it was a challenge already. Thank you for a simple test to show me what I need to give some attention to... Thank you for the simple but hard movement to improve my ability while building strength, cause when I got close it was more of a plop. 😳😬😖
Hi, thank you for your tutorial. Having come across a video yesterday, this specific exercise, feeling absolutely mortified as unable to achieve it. Concider myself reasonably fit exercised all my life walking jogging skipping yoga still each day mostly skipping yoga at 78. Started practising last night. However with your tutorial feeling excited to begin. Watched just now the middle of the night Australia.
Cheers Pauline
THANK YOU! I’ve been searching for this exact thing for months. This is awesome and will get me off the floor!
Thanks Johnny - hope it helps.
Really nice tutorial with great detail for technique and training, very helpful.
I scored 9 on my first try. I am 75. Nor working towards a 10.
For someone afflicted with "Hurry Up Sickness" (am chronically impatient). this video was perfect. It gets to the point and does not waste your time.
Sacramento, CA
Thank you Lucas! I have been searching for more than “can you do this” videos. Your showing the method to improve is so very helpful. Starting this morning!
Your kind words mean a lot!
- YOGABODY Team
This was great! Thank you for the detailed explanation and strengthening exercises!
Thought it would be easy -- I do lots of primal squats and leg work. Not easy. Thanks for the suggestion! I'll start adding this -- yet another thing! -- to my daily routine. Cheers!
Thank you! This is a great explanation of this test. I am probably at a 2 but I will be practicing this!
Awesome video, this is exactly what I need at age 83 with one artificial knee. I am going to practice this diligently.
Just turned 61 and I had no problem doing this. I plan to share this with women I know who I’m pretty sure can’t. I learned how important this move was years ago from my yoga instructor. ☺️
If it's in yoga, it's not that important.
@@wolfthequarrelsome504 Based on your online name I would assume this nonsensical response is a reflection of that.
@@tupelohoney1803 sounds like you two should fight each other
I was never able to do this when I was 5, 15, 25, 35, or 45. I can squat more than you so its not about the strength but flexibility or technique.
@@tupelohoney1803 and yours as fraudulent.
Wauw! I have a long way to Go……but thanks!
Never too late to start after having a few years of back troubles… now slowly on the mend.
Liked. Subscribed. Recognized the importance of this as well as being able to squat down and get back up. Being almost 70, I want to live a very long time as healthy as I possibly can!
Going down both sides, no problem. Coming up, ugh. It looks like you are coming up on the front leg. Thank you for this video. New exercise for March for me...
Everyone is built different and are stronger at certain things that others. I bet a lot of people saying they can do this easily probably are weak in other areas of strength - So don’t feel like a failure if you can’t do it. I have a lot of aging people in my family and friends that can barely walk, losing the ability to care for themselves. Stay active, do things outdoors as much as possible, and be grateful if you don’t have a debilitating illness. Thx for listening.
That's right! Staying active and putting days for recovery keeps our body from aging fast!
- YOGABODY Team
I agree Julie!
Exactly. Videos like this are bollocks on so many levels they make me angry. I am very fit for my age, a healthy weight and very active but I have never been very flexible due to a congenital condition. If I attempt movement like this I would cripple myself for the rest of my life. This internet "gurus" are seriously irresponsibile with their fearmongering condemnations.
Wow great help for people like me who are having hard time getting up from sitting position. Thanks a lot ❤
Honestly this is a great video i should follow, thank you yogabody!
And your voice is magical just like healing the voice of truth
77 years old and I did the test 10/10. I walk between six and seven hundred miles a year and haven't eaten meat in over 50 years.
Inspiring... keep going!
Congrats!
I was way below 10 but this exercise inspired to start and slowly building up to I hope an 8 or beyond. Thank you for this valuable exercise. I’m 69 and sometimes you need that extra help and this exercise is exactly what I needed.
Amazing, keep going Sandra!
Did it work?
Thank you Lucas for your clear and to the point explanation. Will add this to my practice. 💜
Life changing video brother thank you
I’m 53 (almost 54) and I’m happy to say that I was able to score a 10 on this!! I squat constantly at work & purposely rise just using my legs, no hands.
Very well made and presented! Thank you!
Thanks Steve!
I am 59 and have had knee issues since my 20s with 2 surgeries. My right leg does not bend at the knee enough for me to get down without support. This video makes me feel truly over the hill. I will work to improve but it’s very discouraging. I am so much better than 5 years ago when I had one foot in the grave it seems!
Lucas - a wonderful explanation! You have a gift - you have motivated me to try this and I shall report back. Merci x100
Very succinct, clear instruction. Thankyou.
Good job, excellent video. Thank very much 🙏
I watched this one video and subscribed. I also now understand why Muslims pray the way we do. I knew there was a reason for all that sitting standing, bending, kneeling. It's an all in one spiritual physical exercise.
Finally! a 10! Thanks. . .the ladies at the gym class will be intrigued!
After giving birth I lost a lot of my mobility because of a back injury. I started doing post natal yoga and it significantly improved. It also made me self aware that there is room for improvement.
I completely agree, there's always room for improvement no matter what level of fitness you are at, it's simply a matter of consistency, practice and listening to your body. Glad that yoga could help you heal and gain more mobility
Wow!excellent exercise to test yourself thanks a ton.I just tried it and I could do it effortlessly as I do yoga regularly I can Asian squat comfortably for long periods of time.I assume I'm still young at my early 50s😀😃😁😊
I’m 68 and work full time as an accountant. I walked 5 miles a day and did cardio for 40 minutes a day while working full time and working on graduate degrees until I got Covid. Now I have multiple health issues including locking joints in my hips and knees. I haven’t tried this yet but am glad I found your channel.
We're glad you found us! Take it easy and listen to your body as you recover from Covid.
- YOGABODY Team
I love this because you're actually giving good instruction and demonstration of exactly what we need to do to get there. Thank you!
Thanks so much for all the info you give, briiliant. I do find that under my heel feels a little painful afterwards, I clearly need to do alot more work! 😊 Much gratitide.
33 yo firefighter here. 10/10. It's scary to imagine how many of my coworkers, of same age, would score terrible on this test.
Completely agree that this test has no predictive value for longevity. For short legged individuals, such as my self, it's piece of cake. For long legged individuals, it will be difficult regardless of their health or age. Just exercise, but it's more fun than doing pushups or pullups.
also, does't explain (oversimplification) the cardiac aspect.....your calves are your second heart. Doesn't include thoughts of those with larger breasts either
Unless the study showed that long-legged people have shorter life span 😂
Good test for ourselves, thank you
I scored 8 in one leg and 6 in the other. I had to use support while getting up. Hmm I love this and will use it to get 10 on 10. Will keep you informed. Thanks😊
Are you 10/10 yet?
Hey Lucas. Does the building up to a high score in this test provide, real world strengths? IOW, let’s say you work at it, and get to a 10/10, does that translate to improved strength at the hips, lumbar or thoracic region of back,…. Where exactly does it improve? You have an excellent pedagogy btw, Pax.
I have found many of your videos so helpful, especially anything to do with stiff lower back release. Thanks for all you put out. I’m trying to do the rise to sit now as I think it’s a good indicator of strength and balance. With that in mind my question is to do with ankle flexion of which I have very little. I’ve worked on it for decades ( I’m now 70 years old) with little to no improvement and so I squat with a small rubber rise for my heels so I can still do lots of stuff. I just make adjustments. With sit to rise and vice versa I can wobble my way down and up but not with the front heel down because of my lack of ankle flexion. Do you have a view about whether it is still a valuable exercise to do or should I just accept that this isn’t for me, which would be a shame. I also have an arthritic right big toe joint which is stiff but only occasionally flares up. I’d appreciate any thoughts you have. I live in the U.K. so can’t visit you in person !
I'm 53.
I regularly sit on the floor for eating, meditation and doing other household chores.
I have put on weight after 40's. Even now, I can easily sit without any assistance from hands . For rising up, without kneeling,(if I kneel I don't need hand support) I do need one hand to press on the floor.
We eat sitting on the floor with squatted legs. That's our tradition.
One day I watched my son very easily raising from the floor holding his plate in one hand and his phone in the other. Though this is a normal scene, that day it got my attention and I very much missed that flexibility which I lost.
From that day it became my goal. Now I can easily sit and just need a single hand press to rise. Almost reached the goal. Just some more steps to go.
Only today after seeing your video I came to know how much dangerous the loss of flexibility is.
Thank you for your information and instructions.
That's amazing that you can still sit on the floor and are working on getting your flexibility back! Your story is inspiring.
- YOGABODY Team
Heck yeah, 46 and 10/10! Didn’t expect to at all
Super interesting test... Took this test I was able to sit down but had to take the help of hands ... Will definitely try and reach to the desired position.
Boy. Oh boy... It worked. Tanx a million times. What a sensetional video. I did these after following Indian yoga guru Parasmal,'s leg exercises. It was a hit😅
Knee with little cartilage left and a bone cyst in dominant knee after knee surgery 9 years ago. This exercise would hurt the knee. Important to state safety information for those with deterioration of joints! Maybe other strength excises for lower body? I use leg press with little weight in the gym. But still avoid sitting on the ground.
Right. Not knee-friendly. I'm in my 40's and starting to get a lil autha (arthritis) in my knees. I cannot do deep squats. Hurts my knees. 😖
I never thought about switching legs! Can't wait to try....
Great wake up call for me!
Good one thanks for sharing 👍🙏
thanks for the good practice of laughing at myself
I'm a runner and life-long athlete. I couldn't do this in my 20s. You're nuts.
I am 53 yrs female , I have always done exercise , strength training , some yoga . Always warm up and stretch after exercise , eat right .
I got a easy 10. I am glad I took care of myself . Thank you for this test it makes me feel good 😊
Wonderful. I loved this video
Thanks Santosh!
10/10 at 55, but feeling a little unstable.
I will add this exercise to my daily workouts! Thanx!
Nice Frank!
same here i need stabiity, after praying in temples i do sit down and rise up but not as rightfully as mentioned here.
I have osteo arthritis, i have difficulty geeting up from floor , thanku fr thus inspirational video, will surely try it out...
Hello Sheetal - stay active, keep moving. I'm sure you'll get it back.
I'm only 32. I workout a couple hours a day and do ninja warrior/spartan races etc and am pretty active. I've broken my back, and had other injuries and have a ways to go before I can sit/stand without using my hands, but this video is very helpful, thank you!
thanks for this test! I have no problems 10/10 because I've always been sitting on floors, doing a lot of squats and also deep asian squats as well. It helps being asian, can't do any yoga poses but i can do this. But doesn't mean I can take it for granted. Gotta ensure what is easy, does not become difficult as I age!
Hoping you won't ever lose it as you age!
- YOGABODY Team
10/10 on the first try ❤
Excellent video
We're glad you found the video helpful.
- YOGABODY Team
I'm almost 30. I used to do this exercise without much effort. Last year, because of illness, I lay all summer without getting up. I lost weight from 65 to 55 kg with a height of 180. All muscles weakened, especially gluteal and near the knees. Now I can't go down without pain in my knees, but I can easily go up.
Excellent!
Really appreciate this video. One of my knees is very damaged so is much weaker than the other. I have been told by 3 specialists that I need either one or both knees replaced. I have avoided this by doing extensive rehab exercises with respect to my knees. However, there is only so much that can be done when you’ve had one meniscus cartilage removed and are bone-on-bone to some extent in both knees. Do you have any recommendations? I am 66 and in pretty good muscular shape with other, still being diagnosed, medical issues that are brain related but may turn out to be MS. I thought I was at a total 8/10 but am going to re-score myself using your method.
Thank you very much for your video and for the routine for improving the score. You are very kind to do this and it is extremely helpful to those of us that do not have the access and/or means to do to in-person physical therapy.
خیلی عالی بود، ممنون از شما 👌🏻 حتما امتحان میکنم ببینم میتونم انجامش بدم. 😎♥🌹
Wow, this is almost impossible for me at 50. I'm a major cyclist and sit all day for work. I really need to work on my mobility.
Good advice and tips here. I’m a road cyclist, which helps with leg and core strength of course. I get a 10, which is pleasing as I’m 67.
I also make time for my upper body resistance work too. Thanks for the info.
Keep up the good work!
- YOGABODY Team
Finally, a yoga person who’s like able.
Thank you kindly
Hi Lucas, good videos, I can do these but it's the Knees my man that so many of us are having issues with. Crackling popping and just general tendons in the knees that need the work.
Do you have a video that have knee strengthening exercises. If I could strengthen my knees and their weak tendons that would be very helpful!
Love your videos and instruction. Thanks so much for posting these. I'd be keen on learning if you think foam rollers or balls are effective in loosening fascia and aiding in stretching. I will continue to subscribe. I really appreciate your channel
Hello Norman - foam rollers are great for releasing tension but not for making tissue changes or flexibility. Keep going!
I can sit down and get up very easily and fluidly - with my feet apart. I cannot get up with my ankles crossed - is the crossed leg aspect really that crucial? Nicely explained video!
Update - I can get up if I put the weight on my back foot, not my front foot. But it still feels awkward. I will practise because this really bugs me, I could do the flamingo pose all day!
Update 2. Two things. First, I knew that I was locked up in my left hip and glute so I did a 45 minute hip fascia release and it (very emotionally) released everything. I was able to do the test easily after. Second, when I did the test I noticed that I crossed my ankles differently, it was much looser, whereas before when I was locked up, I crossed my ankles more tightly which made it impossible to get up the right way.
Taking care of our problem areas and staying loose is really important for all kinds of reasons!
I’m probably 1 Thanks so much I’m subscribing and following. I’ve been looking for major changes in my body Aging tooo fast.
Now I want to understand the vagus nerve stimulation. I need to improve my mental health and I saw somewhere that through spinal exercises one can have major breakthroughs . I’m looking for that but haven’t found anything . Any help or ideas would be greatly appreciated ❤ thanks again
I was so glad we got taught this in primary school. I thought it was stupid at the time - why bother avoiding using your arms when using your arms made it faster and easier? But now it’s one of the main things I remember learning there, because I use it almost every day - and every time, I feel just a small sense of accomplishment at doing a movement that isn’t entirely necessary, but makes me look cool and means I don’t have to get my hands dirty. I think the way it makes you rotate your weight through your foot sideways has probably also helped my balance in other types of movement too
It's great that you find it useful!
- YOGABODY Team
At 75 I have a knee injury and it's currently impossible to do this. My physiotherapy includes a sit to stand from a chair. Do it ten times and three times a day without using your hands. This really helps the knees. My knee is still to stiff to attempt to get down to the floor.
Chair is great... keep going!
This 69 year old scored a 9. Getting down is no problem, but rising I need to use one knee. My lower back flexibility has never been great. I can't lean forward far enough to center my weight over my feet. I'm quite satified with my score.
This is great. What if you had acl surgery on a knee a few years back
Thanks for the video. I feel like my ankle strength after past injuries is failing me. I could do the down but up got my ankles. I did it once with no support but I need to get my ankle strength! I'm only 40!
Did it and got 8 out of 10. I thought I did terrible very shaky. Will practice until it's easy.
29 year old woman, been working out for 2 years, and couldn't get up!! Humbling
No problem going down using right or left; can accomplish very smoothly. However, coming up I am "stuck", can't get off the floor
Suggestions??
I would love to be able to do this.
Interesting test.... I have work to do :-)
This is a great evaluation test! And because of these to train it changes completlely its value, from my point of view. It would be better to have a well designed fitness program and lyfe style and return to it just to evaluete progress.
Claudio Gil S Araújo one of the best in brazil!!!
Wish I'd known this a longtime ago, but never too late. ;)
Thanks!
Thanks for your support!
Age 51, got down ok but then I was completely stuck. Arthritis and chronic pain. In the end I used the palm of one hand for leverage.