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Longevity test 6 of 6: The Sit & Reach Test

26/9/2026

Flexibility and mobility: The sit and reach test and why your body needs to move freely

Flexibility is more than just touching your toes.

Flexibility shows how well your muscles, joints, and connective tissues are functioning together.

The sit and reach test is a simple way to measure flexibility, particularly in the hamstrings and the muscles around the hips and lower back.

Flexibility is an important part of functional movement because it helps your body move through the range of motion needed for everyday activities.

It is also important to understand that the sit and reach test does not measure your whole body. It provides a simple snapshot of flexibility, particularly through the hamstrings.

This is why flexibility is one piece of the bigger healthy ageing picture, alongside strength, balance, walking ability and overall physical fitness.

How to perform the sit and reach test

The test is simple, but the way you perform it matters. Move slowly and never force yourself into a painful position.

Sit on the floor with legs straight
Feet together against a wall or flat surface
Reach forward slowly toward your toes
Hold the furthest comfortable reach for a few seconds
Repeat 2 to 3 times

Pay attention to how the movement feels, not just how far you can reach. Can you move smoothly? Do you feel tightness? Do you notice a difference between the left and right sides?

Watch the sit and reach test in action. If you would like to see exactly how the sit and reach test is performed, this short demonstration from Evan Matthews.

If you don't have a sit and reach box as shown in the video above, you can do something as simple as placing tape on a mat, similar to the YouTube video below to measure your flexibility.

Below is an infographic summarising key concepts and practical strategies to help you understand and improve your flexibility.

What your result means

Greater reach = better flexibility and mobility
Limited reach = may indicate reduced flexibility or restriction in the muscles and joints involved in the movement

Common restrictions:

Hamstrings
Lower back
Hip flexors

Remember, reaching your toes is not the goal by itself. The bigger goal is maintaining enough flexibility and mobility to move comfortably and confidently in everyday life.

What I see in clinic

Many people lose flexibility without noticing.

They may not be able to bend to pick up something, tie shoes, or sit comfortably on the floor.

Often, the change happens gradually. You may simply notice that movements that once felt easy now require more effort.

Stretching and mobility work can help maintain or improve your available range of movement, particularly when combined with regular strength and movement training.

Research supports the use of sit and reach testing as a practical way of assessing hamstring flexibility, although it should not be treated as a complete measure of flexibility throughout the body.

How to improve flexibility

1. Daily Stretching· Hamstring stretches

Hip flexor stretches
Lower back mobility exercises

Start gently and avoid forcing a stretch. The aim is to gradually improve comfortable movement rather than push through pain.

2. Dynamic Movements

Leg swings
Cat cow stretches
Gentle lunges

Dynamic movement helps prepare your body to move and can be particularly useful before exercise or other physical activity.

3. Combine Flexibility With Strength

Strong muscles support flexible joints
Include resistance exercises to complement mobility work

This combination is important. Flexibility gives you movement options, while strength helps you control those movements.

Think of it this way:

Flexibility → gives you range
Strength → gives you control
Balance → helps you stay stable
Together → better functional movement

A simple weekly plan

Daily: 5 to 10 minutes of stretching
3 to 4 days per week: mobility drills and dynamic stretches

Add regular strength training throughout the week to help your body use and control its available range of movement.

Keep it simple. You do not need a complicated exercise program to start improving how your body moves.

The bigger picture of healthy ageing

If you have followed this six part healthy ageing series, you have now looked at six different ways of understanding how your body is functioning.

The Sitting Rising Test looked at strength, flexibility, balance and coordination.

The 10 Second Balance Test looked at stability and your ability to control your body.

Grip strength looked at functional strength and physical capacity.

Gait speed looked at how efficiently your body moves.

The Push Up Test looked at upper body strength, endurance and control.

And now, the sit and reach test brings us back to flexibility and mobility.

None of these tests can tell you exactly how long you will live. They are simple ways of creating a snapshot of how your body is functioning today.

Why mobility matters as you age

As we get older, maintaining the ability to move comfortably becomes increasingly important.

Being able to bend down, reach, turn, walk, get up from the floor and move through everyday activities gives you something incredibly valuable: independence.

The goal is not to become extremely flexible. The goal is to maintain enough strength, mobility, balance and coordination to keep doing the things that matter to you.

Keep your body moving

Flexibility and mobility are often the missing pieces when it comes to maintaining a healthy, capable body.

Being able to move freely supports everything from strength and balance to comfort and confidence in daily life.

This final post completes our six part healthy ageing series on simple physical tests that can provide insight into how your body is functioning.

If you have followed the series from the beginning, you now have a much clearer picture of the different components that contribute to healthy ageing: strength, balance, mobility, coordination and functional movement.

And if you missed any of the earlier posts, you can go back and work through each test at your own pace.

Most importantly, these tests are not about passing or failing. They are about becoming more aware of your body and noticing changes early enough to do something about them.

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Longevity test 5 of 6: Push-Up Test

31/8/2026

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How many can you do and why it matters

Why push-ups are more than just an exercise.

Push-ups are a functional movement that tests your upper body strength, endurance, and cardiovascular health all at once. But much more happens during a push-up than simply moving your body up and down.

Your chest, shoulders, arms, core, hips and legs all need to work together to control the movement. Your nervous system also needs to coordinate everything at the right time.

It is not about vanity. It is about functional capacity.

It is about how well your body can produce strength, control movement, and perform everyday physical tasks.

Why the push-up test matters

A push-up is a simple exercise, but it can provide a surprisingly useful snapshot of your physical capacity.
It requires:

Upper body strength
Muscular endurance
Core stability
Coordination
Body control

Think of it as a whole-body movement that places a particular demand on your upper body.

This is why the Push Up Test can tell us more than simply how strong your arms are.

How to perform the push-up test

Before you begin, make sure you have enough space and that you feel comfortable performing the movement.

Step by step:-

Begin in a high plank position.
Hands shoulder width apart, body straight from head to heels.
Lower your chest toward the floor.
Push back up to the starting position.
Repeat as many times as you can in one set without pausing.

The most important part is maintaining good technique.

If your hips begin to sag, your body starts to twist, or you can no longer control the movement, it is time to stop.
Remember, you are testing your ability to perform a good push up, not simply seeing how many times you can move up and down.

If a full push up is currently too difficult, that is completely fine. You can start with an easier version and gradually build your strength.

Push-up test in action

If you are unsure how to perform the push-up test correctly, watching a demonstration before you begin can make the movement much easier to understand.

Why not try the push-up test and find out where you are starting from? Knowing your baseline gives you something useful to work with.

You can then repeat the test in the future and see whether your strength, endurance and movement control have improved.

The video below is outstanding and breaks down how to do a push-up step by step, along with other push-up variations.

I recommend this clear demonstration, which shows how to perform the push-up and provides an easy visual guide to the movement patterns.

Below is an infographic that summarises the key concepts and practical strategies to help you understand and improve your push-ups.

What your results mean

There is no single number of push-ups that everyone should be able to perform.

Higher repetitions = better upper body and cardiovascular function
Fewer repetitions = opportunity to improve strength and endurance

Your result can be influenced by your age, sex, body weight, training history, previous injuries and current level of fitness. Rather than comparing your number with someone else's, use it as your personal starting point.

Common limiting factors

Weak chest, shoulders, and triceps
Core instability
Poor shoulder mobility

Other factors can include reduced muscular endurance, wrist discomfort, poor technique or simply not being used to performing the movement.

The important question is not "How many push ups should I be able to do?"

A better question is "What can I do today, and can I improve from here?"

What I see in clinic

Clients often overestimate upper body strength.

We use push-ups to assess how the muscles, core, and joints work together.

Even small improvements translate to better function in daily tasks like lifting, carrying, or reaching.
Sometimes the limitation is not simply a lack of strength. It may be reduced shoulder mobility, poor core control, muscular endurance or a lack of confidence in the movement.

That is why I look at movement quality as well as the number of repetitions.

Where most people go wrong

One of the biggest mistakes is focusing on the number rather than movement quality.

People often rush their repetitions to achieve a higher score. But faster does not necessarily mean better.
Another common mistake is believing that you need to perform a full push-up straight away. You don't.

Your starting point might be against a wall. From there, you can progress to a higher surface, then a modified push-up, and eventually a full push-up.

The goal is not to prove how strong you are. The goal is to become stronger.

How to improve your push-ups

1. Start with a regression

Wall push-ups
Knee push-ups

Choose a variation that allows you to maintain good technique and control. As you become stronger, gradually make the movement more challenging.

2. Build core strength

Planks
Dead bugs
Bird dogs

Your core acts like the bridge between your upper and lower body. Good core control helps you maintain a stable position while your arms are working.

3. Gradually progress

Increase reps or move to full push-ups
Maintain control, not speed

Small improvements are more valuable than trying to increase your repetitions too quickly. Focus on performing each repetition with good form before worrying about doing more.

4. Regular upper body training

Include resistance bands or weights
Focus on strength and endurance

Exercises such as rows, presses, and carries can also help develop the strength needed for better push-ups. Building strength through a variety of movements helps create a stronger and more capable body.

A simple weekly plan

2–3 days per week: push-up practice
2–3 days per week: core strengthening
2–3 days per week: whole body strength training

Start at a level that feels manageable and gradually build from there. Keep it simple. Consistency is what builds strength over time.

Think beyond the number

The push-up test is useful because it gives you a simple snapshot of your physical capacity. Think of it as a starting point rather than a pass or fail test.

Your push-up test

Upper body strength
Core stability
Muscular endurance
Movement control
Functional capacity

Your result is not a judgement. It is information. And once you have that information, you have an opportunity to do something positive with it.

When to seek support

Push-ups are a simple but powerful way to understand your strength, control, and functional capacity.

Improving this movement often carries over into everyday tasks, making your body feel more capable and resilient.

If this test felt harder than you expected, don't see that as a failure. Think of it as feedback from your body.

It may simply mean that you need to improve your strength, mobility, endurance or movement control.

If you experience pain during the movement, particularly in your shoulders, wrists, elbows or neck, don't push through it. Stop and seek appropriate professional advice.

With the right approach, you can identify what is limiting you and develop a safe and progressive way to improve.

Part five of the six-part healthy ageing series

Push-ups are a simple but powerful way to understand your strength, movement control and functional capacity. They give you a practical starting point for understanding what your body can do today and what you may be able to improve over time.

This is part five of my six-part series exploring simple physical tests that can offer insight into how your body functions as you age.

So far, we have explored:

Part 1: Sitting Rising Test
Part 2: 10 Second Balance Test
Part 3: Grip Strength Test
Part 4: Gait Speed Test
Part 5: Push Up Test

If you have missed any of the previous articles, I encourage you to go back and work through the series. Each test looks at a different aspect of how your body moves, functions and adapts as you age.

Next month, we reach the final installment of the series. We will explore flexibility and mobility, and why maintaining your ability to move freely may be an important part of healthy ageing.

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Longevity test 4 of 6: Gait Speed Test

30/7/2026

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How your walking pace reflects your health

Your walking pace may say more than you realise.

Walking is something most of us do every day without thinking. But how fast and efficiently you walk can reveal a lot about your overall health.

In fact, your walking speed is one of the simplest and most reliable indicators of healthy ageing, independence, and overall physical function. Research has shown that slower walking speed is associated with a higher risk of earlier mortality and reduced functional health.

Walking is not just about your legs. It reflects how well your cardiovascular system, nervous system, muscles, joints, and balance are all working together.

If you have been following this longevity series, I also encourage you to read the previous blogs on the Sitting Rising Test, 10 Second Balance Test, and Grip Strength. Together, these simple assessments build a much clearer picture of your functional health and biological ageing.

Why gait speed matters

Walking is one of the few activities that requires almost every major body system to work together at the same time.

Your gait speed reflects how efficiently your:

Muscles generate force
Joints move
Brain coordinates movement
Nervous system reacts
Heart and lungs supply oxygen and energy

When one of these systems begins to decline, your walking pace is often one of the first places it becomes noticeable. That is why many researchers refer to gait speed as a "vital sign" of healthy ageing.

How to perform the Gait Speed Test

Choose a flat, safe area where you can walk comfortably.

Step by step

Measure a distance of 4 to 6 metres.
Mark a clear start and finish line.
Walk at your normal everyday pace.
Time yourself using a stopwatch.
Repeat the test twice and calculate the average.

For adults over 60, a walking speed of approximately 1.0 to 1.2 metres per second is generally considered a healthy target.

Do not try to walk as fast as possible.

The purpose of this test is to measure your normal walking speed, as this provides the most meaningful insight into your functional health.

Watch the Gait Speed Test in action

Walking speed is surprisingly easy to measure, but it is important to perform the test correctly to obtain a meaningful result.

The short video below demonstrates exactly how the Gait Speed Test is performed in clinical practice. It will show you how to set up the test, measure your walking speed accurately, and understand what your result may tell you about your overall health and functional ageing.

Once you know your baseline, you can monitor your progress over time and celebrate improvements as your strength, balance, and mobility improve.

Why not give the Gait Speed Test a try today?

It only takes a few minutes and provides valuable insight into how well your body is functioning.

What your result really means

Generally speaking:

Faster walking pace = better functional health
Slower walking pace = possible early warning sign

Several factors can influence your walking speed, including:

Muscle weakness
Poor balance
Joint stiffness
Reduced mobility
Cardiovascular fitness
Confidence while walking

A slower result does not necessarily mean something is wrong. Instead, it may indicate that one or more body systems could benefit from strengthening, improved mobility, or better movement control.

Like the previous tests in this series, your walking speed is not about passing or failing. It is about understanding where your body is today so you can make positive changes for tomorrow.

Below is an infographic that summarises the key concepts and practical strategies to help you understand and improve your walking speed.

What I see in clinic

Many clients are surprised by how much their walking speed has gradually declined.

Because the change happens slowly, they often do not notice it until everyday activities begin to feel more difficult.

Walking to the shops takes longer.

Keeping up with family becomes harder.

Crossing the road before the lights change feels more stressful.

Often people assume this is simply part of getting older.

In reality, many of the factors affecting walking speed respond very well to targeted exercise, improved mobility, better balance, and increased strength.

Even small improvements in walking efficiency can increase confidence, reduce the risk of falls, and improve independence.

Where most people go wrong

Many people believe they simply need to walk more. Walking is important. However, improving walking speed requires much more than just walking.

Walking efficiency depends on:

Strength
Balance
Mobility
Coordination
Cardiovascular fitness

When these areas improve, walking usually becomes easier, smoother, and naturally faster without feeling harder.

How to improve your walking speed

1. Strengthen your lower body

Try exercises such as:

Squats
Lunges
Step ups
Calf raises

These help improve the power needed for efficient walking.

2. Improve your balance

Practise:

Single leg standing
Heel to toe walking

Better balance increases walking confidence and stability.

3. Improve your mobility

Focus on:

Hip stretches
Ankle stretches
Gentle dynamic leg swings

Greater mobility allows for a longer, more comfortable stride.

4. Walk regularly

Walk every day at a comfortable pace.

Gradually increase your speed as your strength and confidence improve.

Focus on:

Upright posture
Smooth, controlled steps
Relaxed arm swing

Remember, quality of movement is more important than speed. Walking efficiently should always come before walking faster.

A simple weekly plan

3 to 4 days each week: Lower body strength and mobility exercises
Daily: Walk for 10 to 15 minutes
Daily: Include a few minutes of balance practice

Keep it simple.

Consistency will always produce better long term results than occasional hard workouts.

When to seek support

Walking is something we all do every day, yet it provides one of the clearest windows into how well the body is functioning as a whole.

Your pace reflects the combined performance of your muscles, joints, heart, lungs, nervous system, and balance.
Even small improvements in walking speed can make everyday activities easier, improve confidence, and help maintain independence as we age.

This is part four of my six part series exploring simple physical tests that provide valuable insight into healthy ageing.

Next month, we will explore the Push Up Test and discover what your upper body strength can reveal about your health, resilience, and longevity. If your walking feels slower, heavier, or less confident than it used to, it may be worth exploring what is contributing to that change.

If you would like personalised guidance to improve your walking, balance, mobility, or overall movement, I would be happy to help. Small changes made today can have a lasting impact on your health for years to come.

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Longevity test 3 of 6: Grip Strength Test

22/6/2026

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Why it matters more than you think

Your grip strength tells a bigger story than you think. It is easy to overlook.

Opening a jar. Carrying shopping bags. Holding onto something.

These simple everyday tasks may seem minor, but they reveal something much bigger.

Your overall strength, resilience, and how your body is ageing.

Grip strength is now recognised as one of the simplest and most powerful indicators of functional health, muscle strength, and longevity.

If you missed the first two blogs in this healthy ageing series, I recommend starting with the Sitting Rising Test and the 10 Second Balance Test as they both provide valuable insight into your functional health, mobility, and stability.

Grip strength is another simple but powerful test that can tell us a lot about the body.

In many cases, it can highlight early signs of strength loss before bigger problems begin.

Why grip strength matters

Grip strength is strongly linked to:

Total body strength
Bone health
Nervous system function
Functional independence
Healthy ageing

Research shows lower grip strength has been associated with a higher risk of mortality and reduced physical function.

Grip strength is often considered one of the most reliable indicators of overall muscle health and biological ageing.

This is why grip strength and longevity are so closely connected.

It does not just measure how strong your hands are. It reflects how efficiently your muscles, nerves, and connective tissues are working together.

Think of grip strength as a quick snapshot of your body's overall physical reserve.

Have a look at the infographic below for a summary of everything you need to know about grip strength, presented for easy reading.

How to test your grip strength

There are two simple ways to assess your grip strength.

Option One

Use a hand dynamometer if available.

This is the most accurate way to measure grip strength.

Simply squeeze as hard as you can and record the reading.

A dynamometer gives you a measurable baseline, which makes it easier to track improvements over time.

This is a great educational YouTube video on grip strength testing by Advanced Health and Hand Therapy:

Option Two

Try a dead hang from a bar.

Hold for as long as you can safely.

This is a practical and functional way to assess grip endurance and upper body control.

Why not test yourself and see where your grip strength is at?

The sooner you understand your baseline, the sooner you can begin improving it.

Even a small improvement in your grip strength can carry over into better lifting, carrying, posture, and confidence in daily life.

This is another practical way to try 19 different grip-strength exercises for grip strength training. It gives you multiple action steps:

What your result means

If your grip fatigues quickly, feels weak, or you struggle to hold on, it may reflect broader strength loss throughout the body.

Grip strength is often one of the first areas to decline with ageing.

That is why it can act as an early warning sign.

This does not mean something is wrong. It simply means your body may need more support, strength, or conditioning.

Like the Sitting Rising Test and the 10 Second Balance Test, grip strength provides us with another important piece of the longevity puzzle.

What I see in clinic

Many people do not realise their strength has reduced until everyday tasks become harder.

Simple things like opening jars, carrying bags, or lifting objects start to feel more difficult.

Grip strength often mirrors overall physical capacity.

It can reveal weaknesses in the upper body, nervous system efficiency, and even movement confidence.

This is why I often assess grip strength as part of a bigger picture.

Often, improving grip strength also improves confidence in movement and independence in everyday life.

Where most people go wrong

Most people assume grip strength will stay strong if they keep using their hands.

But like all strength, it needs to be challenged and maintained.

Others only focus on isolated hand exercises, forgetting that whole-body strength plays a major role.

Grip strength does not work in isolation.

It reflects the system as a whole.

The strongest hands are usually attached to a stronger, more capable body.

How to improve your grip strength

1. Start with simple carries
Carry shopping bags, kettlebells, or weights for short distances.

This builds grip endurance and functional strength.

2. Add dead hangs
Start with short holds of 5 to 10 seconds.

Build gradually over time.

This improves grip strength, shoulder stability, and upper body endurance.

3. Use grip tools
Stress balls, hand grippers, or grip trainers can help build endurance and hand strength.

These are simple and effective.

4. Strength train regularly
Whole body strength improves grip indirectly.

Focus on pulling movements such as rows, pull-downs, and carries.

Strong bodies support strong hands.

The goal is not perfection. The goal is consistency.

A simple weekly plan

2 to 3 days per week: strength training
Daily: light grip work
Weekly: dead hang practice

Keep it simple. Consistency is what builds strength over time.

If you are looking for more variety, here is another practical video showing 19 different grip strength exercises you can start with today: https://youtu.be/YKWarUyuOHk?si=ug95M_fOsV7_vCpP

When to seek support

Grip strength is often overlooked, yet it reflects much more than just your hands.

It gives insight into your overall strength and how your body is holding up over time.

Small improvements here can have a meaningful impact on how you function day to day.

The earlier you address weakness, the easier it is to rebuild strength and prevent future decline.

This is part three of the six-part series on simple tests that reveal how your body is ageing.

Next month, we will look at walking speed and what your pace says about your overall health and movement efficiency.

If you have noticed a drop in strength, it can be improved with the right plan and support.

If you are unsure where to begin or want a personalised approach to improving strength, mobility, and function, feel free to reach out or book a session. Small steps now can make a big difference later.

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Longevity test 2 of 6: Balance Test

26/5/2026

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What your stability says about your ageing body

Can you stand on one leg for 10 seconds? It sounds simple.

But for many people, this is where things start to feel uncertain. A wobble. A quick grab for support. A sense that your body is not quite as steady as it used to be.

This is not just about balance.

It is about how well your body is communicating with itself.

If you missed the first blog in this longevity series, you may also like to read Sitting Rising Test: What Your Body Is Quietly Telling You About Your Ageing.

Why balance matters more than most people realise

Balance reflects how well your:

Brain processes movement
Muscles respond
Joints stabilise
Body reacts to change

When balance declines, it is often one of the earliest signs that your system is not working as smoothly as it once did.

Research shows that being unable to hold a one leg stance for 10 seconds is associated with a higher risk of mortality in adults.

Again, this is not about fear.

It is about awareness.

The 10 second balance test provides valuable insight into how your body is functioning today and whether there are areas that may benefit from support.

How to perform the 10-second balance test

Choose a safe space near a wall or bench.

Step by step:

Stand tall with your feet together
Lift one foot slightly off the ground
Keep your eyes open
Hold for up to 10 seconds
Repeat on the other side

Try not to hold onto anything unless needed.

Why don't you give the 10-second balance test a go and find out where you are at? Click on the YouTube video below.

The sooner you know where you are, the quicker you'll be able to make changes.

Good luck.

If you have already completed the Sitting Rising Test from the first blog post What Your Body Is Quietly Telling You About Your Ageing, you may notice that balance and mobility often work together.

What your result really means

If you feel steady and in control, your system is working well.

If you wobble, rush, or need support, it tells us something is not quite connecting.

Common causes include:

Reduced ankle stability
Weaker hip muscles
Slower nervous system response
Lack of balance practice

It is useful information.

Here is a clear infographic that explains the 10 second balance test concepts so you can understand and implement them in your life today.

What I see in clinic

Balance is rarely trained, but it is constantly used.

Many people only notice it when it starts to decline. They feel less confident walking on uneven ground or standing still for longer periods.

It is subtle at first.

But over time, it affects movement confidence and increases the risk of falls.

Often, changes in balance appear alongside reduced mobility and strength, which is why I encourage people to look at the body as a whole.

This is something I discussed further in the earlier Sitting Rising Test blog post.

Where most people go wrong

They assume balance will take care of itself.

Or they only work on strength, ignoring stability.

Balance needs to be trained, just like strength.

How to improve your balance

1. Start with supported balance

Stand on one leg near a wall
Hold for 10 to 20 seconds
Repeat 3 times on each side

2. Progress Gradually
Once stable, try:

Turning your head slowly
Closing your eyes briefly
Standing on a softer surface

3. Strengthen the Hips
Your hips play a major role in balance.
Try:

Side leg lifts
Glute bridges
Controlled step downs

4. Train Daily
Balance responds well to frequent, short sessions.

Even 2 to 3 minutes per day makes a noticeable difference.

A simple weekly plan

Daily: single leg balance practice
3 days per week: hip strengthening exercises

Keep it simple and consistent.

When to seek support

Balance is one of the earliest and most important indicators of how well your body is ageing.

If this test felt harder than expected, it is not a setback.

It is an opportunity to improve something that responds very well to the right approach.

This is part two of a six-part series designed to help you better understand your body.

Next month, I will look at grip strength and why it is one of the strongest predictors of overall health and longevity.

If you are feeling unsteady or unsure where to begin, getting the right guidance early can make a meaningful difference.

If you would like support with this, you can book a myotherapy session with me here.

Appointments are tailored to your body and what you need most right now.

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Longevity test 1 of 6: Sitting Rising Test

7/4/2026

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What your body is quietly telling you about ageing

Have you noticed this? You go to sit on the floor, perhaps to stretch or play with the kids or grandkids, and something feels different. A little tighter. A little slower. Maybe you reach for your hand without even thinking about it. Then getting back up feels harder than it used to. Most people brush this off as normal ageing. But it is not just ageing. It is feedback.

Why this simple movement matters more than you think

The ability to sit down and stand back up without support reflects how well your body is functioning as a whole.
It is not just strength.

It depends on how well your:

Joints move
Muscles coordinate
Balance stabilises you
The nervous system responds

When one area starts to decline, your body quietly compensates. Over time, those compensations show up as stiffness, reduced confidence, or even pain. Research has shown that lower scores on this test are linked with a higher risk of mortality over time. To read more click here. This is not about predicting your future. It is about understanding where your body needs support now.

How to perform the sitting rising test

Before you begin, choose a safe space with something nearby for support if needed.

Step by step:
1. Stand upright with your feet shoulder-width apart
2. Slowly lower yourself toward the floor in a controlled way
3. Sit comfortably, ideally cross-legged
4. Pause briefly
5. Stand back up again

Try to avoid using your hands, knees, or elbows if possible. If you need to use them, that is completely fine. That is part of the assessment.

If you would like to see how this looks in real time, the YouTube video below walks you through the Sitting Rising Test step by step. It is a simple movement, but as you will notice, it requires a combination of strength, balance, and control working together. Take your time as you watch it, and then try it yourself at your own pace, focusing on how your body feels rather than how it looks.

How your score works

Start with a score of 10.

Subtract 1 point each time you use a hand, knee, or other support
Subtract 0.5 if you feel unsteady

A higher score reflects better functional movement.
But more importantly, it shows how confident and controlled your body feels.

What your result really means

If you moved smoothly and felt stable, your body is working well together. If you needed support, rushed the movement, or felt unsure, it is a sign your body has started to adapt.

Common things I see include:

Tight hips limiting how low you can go
Stiff ankles affecting balance
Reduced leg strength
A lack of coordination between movements

These are early warning signs, not failures.

What I see in the clinic

Many people come in thinking their issue is pain. But often, it is a gradual loss of movement options. They avoid the floor. They avoid certain positions. Not because they cannot do them, but because they do not feel confident doing them. Over time, the body becomes less adaptable. That is when strain builds in the lower back, hips, or knees. This test helps us catch that early.

Where most people go wrong

The biggest mistake is avoidance. If something feels difficult, people tend to stop doing it. But your body works on a simple rule. What you do, you keep. What you avoid, you lose. The second mistake is trying to push too hard, too quickly. Progress comes from control, not force.

How to improve your Sitting Rising Test

You do not need to overhaul your routine. Start small and build consistency.

1. Practise the movement with support
Use a chair, wall, or your hands as needed.

Focus on moving slowly and with control
Aim to practise getting down to the floor and back up 3 to 5 times, a few times per week

2. Build lower body strength
Start with simple movements:

Sit to stand from a chair
Supported squats
Step-ups on a low surface
Aim for 8 to 12 repetitions, 2 to 3 sets.

3. Improve hip mobility
Tight hips are one of the biggest limitations. Try:

Gentle seated hip rotations
Kneeling hip stretches
Sitting cross-legged for short periods
Even a few minutes daily makes a difference

4. Work on balance
Balance is often the missing piece. Start with:

Standing on one leg near a wall
Holding for 10 to 20 seconds
Repeat on both sides
Do this daily

5. Slow it down
This is where most improvement happens.

Move slower than you think you need to
Control builds strength, stability, and confidence all at once

A simple weekly plan

If you are unsure where to start, keep it simple:

3 days per week: practise sit to stand and squats
Daily: 2 to 3 minutes of balance work
Daily: short hip mobility routine

Consistency matters more than intensity.

When to seek support

If this movement feels difficult, restricted, or uncomfortable, it is worth exploring further.
A personalised approach can:

Identify what is limiting you
Reduce unnecessary strain
Rebuild confidence in movement

This is where I can help guide you safely and effectively. This is the first step in understanding how your body is ageing.

The Sitting Rising Test gives you a clear snapshot of your strength, mobility, and control right now.

Over the coming weeks, I will guide you through five more simple tests that reveal different aspects of your health and longevity. Each one builds on the last.

In a month, I will explore your balance and what it says about how your body is adapting over time.

If this movement felt harder than expected, it may be a good time to explore what support your body needs to move more confidently.

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Longevity test 6 of 6: The Sit & Reach Test

Longevity test 5 of 6: Push-Up Test

Longevity test 4 of 6: Gait Speed Test

Longevity test 3 of 6: Grip Strength Test

Longevity test 2 of 6: Balance Test

Longevity test 1 of 6: Sitting Rising Test

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