Try the 30-Second ‘Chair Test’ to Assess Your Longevity Risk

A quick, 30-second “chair test” might reveal if you’re at risk of premature death, according to a recent study. The test, which involves repeatedly sitting and standing from a chair, is being highlighted by researchers in Spain as a potential indicator of health risks among older adults.

The study suggests that seniors who find it challenging to swiftly sit and stand from a chair may face a higher likelihood of experiencing falls, fractures, and frequent hospital visits—factors that collectively heighten the risk of an earlier death.

In their investigation, the researchers enlisted nearly 2,000 older participants, tasking them with sitting down and standing up from a chair, ensuring their hips and knees were fully extended each time. Participants were then asked to repeat this action as many times as possible within a 30-second timeframe.

The number of repetitions deemed “low” varies by age and gender. For example, a male aged 60 to 64 should ideally complete around 14 sit-to-stands in 30 seconds, whereas a man aged 90 to 94 would have a lower threshold, considered at risk if unable to perform at least seven repetitions.

What is considered a ‘low’ number of repetitions changes with age and sex – for instance, an adult male aged 60 to 64 would be expected to be able to complete 14 sit-to-stands in 30 seconds, while a man aged 90 to 94 would be considered to have a ‘low sit–to–stand power’ if he was unable to complete at least seven.

Participants with low sit-to-stand power were up to twice as likely to die within the 10 year follow-up period of the study compared to those with higher scores. 

And the chances of suffering orthopedic issues such as a hip fracture increased up to three-fold for women, a group more prone to fractures due to bone density loss that comes with menopause. 

Additionally, people with low sit-to-stand scores had to stay in the hospital longer after suffering a fall.

The researchers believe the 30-second test could help measure muscle power in older adults without expensive or inaccessible equipment, detecting issues before a catastrophic injury. 

The findings come as about 14 million adults over 65 suffer falls every year, which is about one in four older people. 

These falls result in roughly nine million injuries, three million emergency department visits and one million hospitalizations.  

Older adults have weaker bones and muscles, making falls more likely to result in severe head injuries and fractures, requiring hospitalization. 

Hospitalization then raises the likelihood of complications such as pneumonia, sepsis and blood clots, which the elderly immune system is less likely to beat. 

In the new study, published in the Journal of Sports and Health Science, looked at 1,876 adults over age 65, 56 percent of whom were women. The average age was 75.

Researchers at the Toledo Study for Healthy Aging in Spain then broke the participants into two groups: low sit-to-stand power and normal. For men, the threshold was 2.5 watts per kilogram of body weight, and for women it was 2.01 per kilogram of weight. 

About 57 percent of participants fell below those thresholds.

They were followed up annually for 10 years in total, with researchers looking out for hospitalizations or deaths in the group. 

The researchers found women with low scores were roughly twice as likely to die compared to those who fell within normal limits, and men were at a 57 percent increased risk. 

Additionally, women with low scores were 3.2 times more likely to suffer a hip fracture and 29 per cent more likely to be hospitalized during the follow-up period than those with higher scores.

In men, low power was linked to falls rather than specific fractures. 

Researchers found have found that older adults who struggle to get in and out of a chair quickly may be at a high risk of falls, broken bones, hospitalizations and an early death

At the check–ins, men with low sit-to-stand scores were 73 percent more likely to have reported a fall in the previous year and were at an 86 percent greater chance of reporting any kind of fracture. 

Women tend to lose bone density faster than men due to hormonal shifts during menopause, which makes their hips particularly vulnerable in the event of a fall. 

To test yourself, the researchers recommend using a standard 17-inch chair with no armrests, a timer and another person to watch for safety and count repetitions. 

They suggest sitting toward the front edge of the chair with your back straight, feet flat on the floor and arms crossed over your chest. Once the timer starts, stand fully upright and sit back down as many times as possible within 30 seconds. 

The team suggests using the free app Powerfrail to calculate a score based on repetitions, height and weight.