This “seated the climb” test is saved by new research, which revealed that adults of average age who could sit on the ground and recover with none or little help from their hands or knees and without oscillation were much less likely to die prematurely from natural or heart causes compared to people who have tried.
No hands and no knees means a perfect score
To carry out the test, the researchers asked each participant to sit on the ground, their legs crossed in front of them, then get up, using the least possible support.
The researchers allocated each action (seated and increased) a value of 5 points in total, with points subtracted for each support used:
- Minus 1 point for each hand, forearm or knee used
- Minus 0.5 points for instability
They then added the two scores for a maximum of 10 points.
The test was created in the late 90s by the main author of the study, Claudio Gil Araújo MD, PHD, doctor and dean of research and education at the Clínica de Medina do Exercise (Clinimex) in Rio de Janeiro, Brazil.
“I realized that not only is the aerobic form important for health, but also what I call non -aerobic physical condition,” explains Dr. Araújo.
The beauty of the test is also how simple and accessible it is, he says. “It is also safe, valid, reliable and easy to mark – and it is simple to understand what the results mean,” explains Araújo.
People who fought with the test had a much higher risk of early death
The study included more than 4,000 adults, aged 46 to 75, who visited a health clinic in Rio between 1998 and 2023. About two thirds were men, and all were able to finish the test without physical limits.
During an average follow -up of around 12 years, nearly 700 participants died (around 15.5%). Researchers excluded anyone who died of COVID-19 or external causes as accidents in order to focus on deaths caused by natural and cardiovascular causes.
Investigators noted that the probability of death increased significantly as the scores that have increased in the increase decreased:
- Score of 10: 3.7% mortality rate
- 8: 11.1% mortality rate score
- Score of 4 or less: 42.1% mortality rate
Even after adjustment for age, sex, body mass index and existing health problems, those who obtained a score in the lowest group (0–4) were 6 times more likely to die of heart disease and 4 times more likely to die of any natural cause compared to people who obtained a score of 10.
The test assesses balance, flexibility, muscle strength and coordination
Unlike traditional fitness assessments that focus on aerobic capacity (such as race or cycling), the test situates the non -aerobic physical form.
“It requires different fields of physical capacity: muscle strength, balance, flexibility and coordination,” explains Amy pastva, PHD, PT, director of research in the physiotherapy division and senior member of the Duke University Center for the Study of Aging and Human Development in Durham, North Carolina.
Dr. Pastva, who was not involved in the study, says that each of these different components has an association with health or malfance, which would result in the probability that a person develops chronic diseases, she says.
“This study is precious because it focuses on components of the function that much might not think otherwise, and yet it is precisely this type of coordination / activity that is important for all of us to maintain our best potential to live an independent life as we age,” explains Deborah Kado, MD, a geriatricility to Stanford Health and Co-Irector of Stanford Lonevity both in Palo Alto, in California. Dr. Kado was not involved in research.
Bad balance and flexibility increase the risk of falling, which can cause serious injuries or death in older adults. According to the authors of the study, the weak strength of the legs and the bad muscle tone can make more difficult to perform daily tasks like standing from a chair, climbing stairs or transporting grocery products, according to study authors.
Take the home test
Do you want to try this challenge yourself? From a standing position on a flat and not argued surface, cross your legs and try to sit on the ground, then get up without using your hands or knees or oscillating. Have a nearby companion “spotter” to prevent you from losing your balance and falling.
If you don’t know how to take the test, see the YouTube video that the search team has published.
Subtract 1 point for each support and 0.5 for any loss of balance. Add your seated and increasing scores for a total out of 10.
A low score does not mean that you are condemned; This just means that you should work on certain areas with the right types of exercises.
The authors identify four key areas that can help improve your score:
Araújo stresses that many people tend to focus only on the activities in which they are already good – runners run, weight lifting shooters, etc. “But improving your weakest areas can have a powerful impact on your overall health and even your life expectancy,” he said.
Use your results to create a plan
Rather than focusing on the increased risk of early death, Pastva suggests that you use the test as a conversation starter with your primary health care provider.
Kado agrees, adding: “If you have not succeeded, determine the major limiting factors (s).”
Is it difficult because you have no strength in your legs? Or is it flexibility-are your legs too rigid to bend in a crossed leg position? “Or do you have the strength, but you feel that you don’t have the balance?” Or is it a question of coordination of this set of movements? ” she said.
Once you have identified the most difficult part of the test, try to develop strategies to improve this component, explains Kado.
Your results may also indicate that you must make some planning in case you find yourself on the ground, perhaps due to a fall, explains Pastva.
“If you couldn’t get up from the ground without helping, or if you were to crawl on a sofa or a chair, it is important to think about what you would do. How can you make sure you can get the help you need? ” she said.
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