Are you moving enough to preserve your health? Developed by two researchers, the Sit to Stand is a test that allows you to quickly answer this question.
According to the World Health Organization, approximately 1 in 3 women And 1 in 4 men in the world do not engage in enough physical activity to stay in good health. Result: always more cardiovascular pathologiesdiabetes, of cancers, obesity, musculoskeletal disorders and even mental disorders. So are you moving enough to preserve your health? To find out, you can do the Sit to Stand test (Or “chair rise test” in French), a very simple method focus in 1985 by researchers Csuka and McCarty to quickly know your fitness level. Initially indicated for people suffering fromosteoarthritis in order to prevent their risk of falling, the chair test is now recommended for the general population, from 20 to 85 years oldeven in good health “to assess the strength and functionality of the lower limbs”, according to The International Journal of Sport and Health Research.
You need an armless chair and a stopwatch
Concretely, this test consists of measuring the time necessary for a person to sit down and get up from a chair, five times in a row, at the highest possible speed. To do it :
- place a chair without armrest robust and stable (without casters) in a spacious and safe place, ideally against a wall
- starting position: sitting on the front part of the chair, not leaning against the backrest, back straight, feet flat on the ground and arms crossed over the chest (or hands on opposite shoulders)
- put a stopwatch next to you (there is one in your smartphone normally)
- When you are ready, start the timer and start exercising
- you must get up completely from the chair until you are completely standing with your knees straight (arms crossed on your chest, specifies the High Authority of Health) and sit down again as quickly as possible.
- do complete exercise five times and stop the timer once you have completed 5 repetitions.
How long did it take you?
► If you completed 5 repetitions in less than 10 seconds, you have good general physical capacity, good mobility and good strength. Your level of physical activity is Good.
► If you completed them in 10 to 20 secondsyou have good general physical capacity, but she can improve. Your mobility is reasonable and your strength moderate. Your physical activity level may be increase.
► If you completed them in more than 20 seconds, your mobility is limited and you lack strength. You need to take exercise seriously and get out of a sedentary lifestyle. Your level of physical activity is low and needs to be increased.
This test has of course an indicative value and if in doubt, you should consult a doctor who will be able to advise you on regular physical activity. This activity will be adapted according to your profile (age, history, chronic illnesses, etc.). Also note that other variations of this test exist: the participant must get up from a chair 10 times in the shortest possible time or as many times as possible in 10 or 30 seconds. In general, the World Health Organization recommends doing 30 minutes physical activity moderate to high intensity (fast walkjogging, swimming, cycling…), at least 5 days a week, avoiding staying 2 consecutive days without practicing. let’s remember that signs of a sedentary lifestyle are: gaining weight abnormally, losing muscle mass and strength, to be deficient in mineralshaving a weakened immune system (getting sick more often…), having a poor blood circulationhaving an unbalanced hormonal system and more inflammation in the body (difficulty moving certain areas of the body…), etc.