hebel. today · 3 November 202663 / 68
Health · Physical Fitness Regimes
Your floor-to-stand ability predicts survival
A simple test of getting from a standing position to the floor and back up without using hands or knees serves as a powerful indicator of long-term health. Scoring a perfect 10 points on…
From 2 newsletters · 1 min read · one thing to try
A simple test of getting from a standing position to the floor and back up without using hands or knees serves as a powerful indicator of long-term health (Paulina Cee, Strong To The Bone). Scoring a perfect 10 points on this maneuver correlates with significantly higher survival rates, while low scores are linked to a sixfold increase in heart disease risk (Paulina Cee). This test effectively captures your current level of muscle strength, balance, and flexibility—the core components required to live independently in later life (Strong To The Bone).
Improving your score requires habitual practice of squats, lunges, and floor transitions rather than standard gym workouts. If you struggle with the movement, begin by kneeling on a cushion beside a sturdy chair, placing your hands on the seat, and pushing up to standing using your stronger leg. Integrating these movements into your daily routine builds the functional resilience necessary to avoid falls, which cause 76,000 hip fractures annually in the UK alone.
Try today · 5 min
Perform five floor-to-stand repetitions daily.
Use a sturdy chair for support if needed, and focus on smooth, controlled movement rather than speed.
You need
- Sturdy chair or sofa
- Cushion or exercise mat
Steps
- Place your hands on the chair seat for support.
- Lower one knee to the cushion.
- Lower the other knee to reach a kneeling position.
- Sit back onto the floor.
- Reverse the process to stand up, using the chair for balance.