A simple 30-second test that requires only a sturdy chair may provide insight into lower-body strength, mobility, and healthy aging, according to fitness experts. The sit-to-stand test, also known as the 30-second chair stand test, measures how many times a person can rise from a seated position and return to the chair within half a minute.

How to Perform the Test

The test can be completed at home using a sturdy chair placed against a wall to keep it from moving. To perform the exercise, stand up and sit down in the chair as many times as possible within 30 seconds. People with significant balance issues, recent surgery, severe joint pain, or cardiovascular concerns should speak with a healthcare professional before attempting the test.

The Centers for Disease Control and Prevention includes the 30-second chair stand test as part of its Stopping Elderly Accidents, Deaths & Injuries program, which uses the assessment to evaluate leg strength and endurance. Lower-than-average scores can indicate an increased risk of falls.

What Counts as a Good Score?

A person’s target score depends on factors including age and gender. The following benchmarks are based on the number of complete stands from a standard-height chair in 30 seconds: Ages 60-64: Men – 14 or more, Women – 12 or more; Ages 65-69: Men – 12 or more, Women – 11 or more; Ages 70-74: Men – 12 or more, Women – 10 or more; Ages 75-79: Men – 11 or more, Women – 10 or more; Ages 80-84: Men – 10 or more, Women – 9 or more; Ages 85-89: Men – 8 or more, Women – 8 or more; Ages 90 and older: Men – 7 or more, Women – 4 or more.

Experts say people should focus less on a specific number and more on whether movement becomes easier over time. If rising from a chair becomes easier over time, that’s a great indicator that lower-body strength and functional fitness are improving.

Building Lower-Body Strength at Home

Exercises that strengthen the legs, hips, and core can help improve performance on the sit-to-stand test and support independence as people age. Recommended exercises include squats, lunges, and calf raises.

Original reporting: WOWO News/Talk (Fort Wayne) — read the source article.