İhsan ErenPractise the test itself
On a soft surface, with a sturdy chair or a wall beside you, slowly sit down on the floor and get back up. Use as much support as you need at first, and aim to drop one support each week.
3–5 reps, 3 days a week10 pointsThe top score on the test: 5 for sitting down, 5 for getting up
4,282 peopleA 2026 study that followed adults aged 46–75 for about 12 years
6 timesHigher risk of cardiovascular death in people scoring 0–4 than in those with a perfect score
21%Lower risk of death with each 1-point increase in the first study (2,002 people)
How do you do the test?
Support matters, not speed
- Get ready. Wear comfortable clothes and take off your shoes and socks. Stand in a clear space on a non-slip surface, with a sturdy chair or a wall beside you.
- Sit down. Slowly lower yourself to the floor without putting your hands, arms or knees on the ground. You can cross your legs and choose whichever sitting position you like.
- Get up. Again, stand up with as little support as possible. Speed does not matter; if you need support, use it and record it in the score calculator.
- Score yourself. Sitting down and getting up each start at 5 points. Take off 1 point for each support you use (hand, forearm, knee, side of the leg, hand on knee or thigh) and 0.5 points for wobbling or a partial loss of balance.
Safety: Do not do the test on your own if you have recently had hip or knee replacement surgery, or if you have severe joint pain, dizziness or a history of frequent falls. If an older relative is going to try it, stand beside them. People with a hip replacement should not cross their legs unless their surgeon has allowed it.
Work it out now
Score calculator
Record the supports you used while sitting down and getting up. If you put both hands on the floor, select 2 for “Hand”.
Sitting down
Hand0
Forearm0
Knee0
Side of the leg0
Hand on knee or thigh0
Getting up
Hand0
Forearm0
Knee0
Side of the leg0
Hand on knee or thigh0
Total: 10 / 10
10/ 10 points
Perfect score
Your muscle strength, flexibility and balance are enough to do this movement without support. Keep moving regularly to maintain this level.
Very good
A little support or a wobble lowered your score slightly. With the exercises below, you can aim for a perfect score.
Good
In the study, the death rate during follow-up was 11.1% among people who scored 8 and 3.7% among those with a perfect score. You can raise your score with strength, flexibility and balance exercises.
Room to improve
In the study, scores in this range were linked to a clearly higher risk. Working on leg strength, hip flexibility and balance is a good place to start.
Make strengthening a priority
Getting down to the floor and back up is hard for you. This is not a diagnosis on its own, but it shows that your muscle strength and balance need building up. Ask your physiotherapist for help to start safely, and if you have risk factors for cardiovascular disease, talk to your doctor as well.
This score calculator is for information only; it is not a diagnostic tool. In the studies, the test was done under the supervision of an experienced assessor.
What did the research find?
Death rate over 12 years of follow-up, by score
In Brazil, 4,282 adults aged 46–75 were tested and then followed for about 12 years. As the score went down, the death rate during follow-up rose markedly:
10 pointsYou3.7%
8.5–9.5 pointsYou7.0%
8 pointsYou11.1%
4.5–7.5 pointsYou20.4%
0–4 pointsYou42.1%
Among people who could not get up at all (a getting-up score of 0), the death rate was 49.5%, compared with 4.4% in those with a perfect getting-up score. In the first study, published online in 2012, each 1-point increase among 2,002 people aged 51–80 was also linked to a 21% lower risk of death.
Important: These are observational studies. A low score does not cause death; it reflects many characteristics that affect health at once. Whether raising your score extends life has not yet been tested separately. But muscle strength, flexibility and balance are worth working on at any age, to stay independent and to prevent falls.
To raise your score
Six exercises
When strength, hip flexibility and balance improve together, getting down to the floor and back up gets easier too. If an exercise clearly makes your pain worse, skip it.
Half-kneeling to standing
With a sturdy chair beside you, kneel down on one knee, with your front foot flat on the floor. Push through your front leg to stand up. Hold on to the chair at first. If you have knee pain, put a cushion under your knee.
5 reps on each sideSit-to-stand with arms crossed
Cross your arms over your chest. Stand up from the chair without using your hands, then sit back down with control. As it gets easier, use a lower seat.
10 reps, 2–3 setsHalf squat against the wall
Lean your back against a wall, with your feet a step away from it. Bend your knees as far as is comfortable and slide your back down the wall, hold for 2–3 seconds, then straighten up.
10 reps, 2 setsBridge
Lie on your back with your knees bent and your feet on the floor. Squeeze your buttocks and slowly lift your hips, hold for 3 seconds, then lower. This builds the hip strength you need to get up from the floor.
10–15 reps, 2 setsSingle-leg balance
Stand on one leg, holding lightly on to the kitchen worktop. As it gets easier, hold on less.
30 seconds, 3 times on each legFor more on balance and preventing falls in older people, see our fall prevention guide; for your weekly activity targets, see How much activity is enough?
Frequently asked questions
My score was low. Should I be worried?
A low score is not a diagnosis on its own; it reflects many characteristics together, such as muscle strength, flexibility, balance and body weight. The link found in the studies is based on observation. See your score as a starting point for working on these areas. If you have risk factors for cardiovascular disease, or if this has recently started to feel difficult, talk to your doctor as well.
Can I improve my score?
Yes. Leg strength, hip flexibility and balance improve with regular exercise at any age; the six exercises on this page are a good start. Whether raising your score extends life has not yet been studied separately, but being able to get up from the floor is very valuable in daily life, especially for getting up after a fall.
Who should not do this test?
Do not do the test on your own if you have recently had hip or knee replacement surgery, if you have severe hip or knee pain, or if you have dizziness or a history of frequent falls; talk to your physiotherapist or doctor first. People with a hip replacement should not cross their legs unless their surgeon has allowed it.
Why does the test tell us so much?
To sit down on the floor and get back up without support, you need enough muscle strength for your body weight, flexibility in your hips and knees, and good balance and coordination. All of these can decline with age, and they are closely linked to living independently and to the risk of falls.
Sources
- Araújo CGS, et al. Sitting–rising test scores predict natural and cardiovascular causes of deaths in middle-aged and older men and women. Eur J Prev Cardiol. 2026;33(12):2170-2178.
- Brito LBB, Ricardo DR, Araújo DSMS, Ramos PS, Myers J, Araújo CGS. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014;21(7):892-898.