Can This Test Predict How Long You Will Live

In today’s health-conscious culture, we track workouts, count macros, and manage stress—not just to feel better now, but to live longer and with greater quality of life. But what if there was a simple, science-backed test you could do at home to get a better sense of your long-term health?

According to a study published in the European Journal of Preventive Cardiology, there is—it's called the Sitting-Rising Test (SRT), and it may predict how long you'll live better than you think.

What Is the Sitting-Rising Test?

The test is as simple as it sounds: You start standing, then sit down cross-legged on the floor, and rise back to standing—all using as little support as possible.

✅ No pushing off your hands, knees, or legs

✅ No using the sides of your feet or leaning

✅ You’re scored from 0 to 5 for sitting and 0 to 5 for rising—A perfect 10 means you completed the full movement without support. Points are subtracted for each time you use a hand, knee, or arm for help. Even wobbles count as a half-point deduction. Subtract 1 point for each hand, knee, or arm used—and 0.5 for any loss of balance.

The Study: Strength, Stability & Survival

Researchers at the Exercise Medicine Clinic in Rio de Janeiro studied 4,282 adults aged 46–75, evaluating their flexibility, strength, balance, and overall health. Each participant completed the SRT, then researchers followed them for 12 years.

🔎 The results were eye-opening:

• Only 3.7% of people who scored a perfect 10 died during the study

• In contrast, 42.1% of those scoring 4 or less passed away

• Those with lower scores had a 3.8x greater risk of dying from any cause

• And a 6x higher risk of heart-related death

Importantly, these outcomes held true even when adjusting for age, weight, and existing health conditions.

Why It Matters

While the SRT isn’t a crystal ball, it highlights something powerful: Your ability to sit and stand with control, strength, and balance is a strong reflection of your overall health and functional longevity.

It makes sense—these movements require core stability, leg strength, joint flexibility, and neuromuscular coordination. In many ways, the SRT is a snapshot of how well your body is aging.

What to Do With Your Score

If your score is 8–10: Great! You’ve likely got good strength, balance, and mobility. If it’s under 8: It may be time to build in more mobility, strength training, or balance exercises into your routine. Consider talking to a physical therapist or trainer for targeted support.

This simple test is a wake-up call, not a diagnosis—and the good news is that your score can improve with the right effort.

Longevity Isn’t Just About Time—It’s About Function

The SRT reminds us that aging well isn’t just about living longer—it’s about staying mobile, strong, and independent. And sometimes, the most powerful tools are the simplest.

Want to learn more ways to age stronger? Keep following 10 Minute Longevity for weekly tips that are practical, science-backed, and made for your real life.