Can you stand up from a seated position on the floor without using your hands?? Actually can you get down there in the first place without support? I've had a couple of conversations about this recently. Is this something you should be able to do? Absolutely, yes! And why? Well not just to show off (although it is a pretty cool thing to do as to be honest it's not that easy, it'll take a bit of practise and a certain physical ability) but its also been shown to improve life expectancy!
A 14 year study (1997-2011) published in 2012 in the European Journal of Preventative Cardiology was based on a screening test of musculoskeletal fitness and proved to be remarkably predictive of all cause mortality.
The 2000 plus cohort was aged between 51 and 80 (men and women) and assessed on ability to sit and rise unaided from the floor using the crossed legged method. They were followed up from the date of the baseline test until the date of death or 31/10/2011, a median follow up of 6.3 years. A maximum score of 10 was given for those who could successfully complete the test with a point being deducted for each support used (for example using a hand (s) on the floor or resting on one knee). The study found that those who scored less than 8 points were twice as likely to die within the next 10 years compared to those who scored the perfect 10 and this increased to more than 5 times for those who scored 3 or less.
I don't use this specific assessment myself, not initially anyway, as I think it can be a bit intimidating, rather it's something that I will discuss at some point with a client as we move to improved strength and flexibility. I think you also have to be a little careful as to how you interpret this study and probably shouldn't put too much emphasis on its outcome - if you can't stand up from the floor easily then you will die much younger than if you can!! It is quite an ambitious test for people of a certain age or those who have not been regularly physically active. Plus us Brits aren't used to sitting on the floor, we're much better at sitting on a chair all day hunched over laptops and game consoles! Much easier to stand from a chair rather than the floor, although that's not always the case!
However, it is something that you might want to start looking at as the ability to perform this task is something that would certainly indicate a stronger and better functional musculoskeletal system. Whilst aerobic fitness is strongly related to strong heart and cardiovascular health, this study does supports the fact that maintaining a high level of body flexibility, muscle strength, power to body weight ratio, balance and co-ordination is not only good for performing daily activities but it might have a favourable influence on life expectancy. The stronger, more agile and the better balance we have, the less likely we are to experience falls and injury in later life.
I would advise not focusing on this single life expectancy assessment but concentrate on the bigger picture. Improving diet, taking regular physical activity, and making healthier lifestyle choices provides a great platform from which to challenge the ageing process and will therefore improve longevity!
If you fancy a challenge then this test is certainly worth a go and provides an opportunity to work towards improved musculoskeletal function. If you have any hip or knee issues then maybe start with some strength and flexibility training (depending on the specific problem). think squats, glute activation, core stability exercises. Start with smaller range of movements that you are comfortable with, maybe performing the chair sit to stand exercise and then use a progressively lower base to increase progression to and from the floor.
Don't go for perfection if you are struggling, have a play around with different ways to achieve your goal - what you're looking for is using the least support as possible.
There's lots of videos out there to look at, just put Sitting Rising Test into the search engine and loads of stuff will come up. Here's an example of the test itself. If you want help with some exercises or further advice on how to improve functional ability then please get in touch.
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