The Sitting-Rising Test May Predict Longevity. Here’s What It Means For Millennial Women.

One simple fitness test may be able to predict how long you live, and it doesn’t require setting foot in a gym or lifting heavy weights. In fact, it takes about 30 seconds and requires only your body weight to complete.

A recent study published in the European Journal of Cardiology found that the sitting-rising test may be a strong predictor of longevity.

The study followed 4,282 adults aged 46 to 75 over a median period of 12.3 years. Participants were asked to sit down on the floor and rise back up, with their performance scored from 0 to 10. Points were deducted for each support used, such as a hand or knee, or for unsteadiness, with five points each allocated for the sitting and rising components.

The lower the score, the higher the risk of dying from natural or cardiovascular causes. Those with the lowest scores (0–4) had a 42.1 percent death rate, compared to just 3.7 percent in those with perfect scores.

Even after accounting for health factors, like age and BMI, participants with the lowest scores were up to six times more likely to die from cardiovascular causes than those with the highest.

“An interesting part of the study was that this research was not done on the elderly; a middle-aged population were the subjects in question,” said Milica McDowell, DPT. “The sitting-rising test has been a hallmark indicator of death risk for many years, with the first research on it starting around 25 years ago, and those who perform it well demonstrate numerous components of wellbeing and independence.”

While the study focused on a slightly older demographic, it’s a powerful lesson for millennial women to prioritize functional movement. And while the sitting-rising test doesn’t require setting foot in the gym or picking up workout equipment, prioritizing your fitness does.

“The test demonstrates numerous capabilities key for survival, really,” Milica said. “Strength to get up and down, power to rise from the floor, enough flexibility to get down and get back up, let alone the cognitive and problem-solving capacities needed to understand and complete the task safely.”

According to a 2024 Hologic-Gallup survey on the state of women’s health, 70 percent of millennial women say it’s hard to prioritize their health, more than any other generation except Gen Z. The survey, which polled over 4,000 women nationwide, found that women ages 18 to 59 are significantly more likely to struggle with making their health a priority compared to older generations.

For busy millennial women navigating careers, caregiving, or heading back to school, the sitting-rising test is a low-effort way to check in on overall physical capability.

Flexibility, muscle control, and balance — especially core and lower body strength — are all major components of the sitting-rising test, which makes it an excellent snapshot of holistic health.

“This test also challenges your stability and balance system, which can also indicate neurological health or deficits,” Milica said.

• Start standing upright on a flat surface with enough room around you.
• Cross one leg in front of the other if that feels comfortable, or keep your feet together—there’s no specific stance required.
• Slowly lower yourself to the floor into a seated position using as little support as possible. Try not to use your hands, knees, forearms, or the side of your legs.
• Once fully seated, rise back to a standing position, again using as little support as possible.

Start with 5 points for sitting and 5 points for rising—10 points total. Subtract 1 point each time you use a hand, knee, or any other part of your body for support. Subtract 0.5 points for any noticeable unsteadiness or wobbling.

A score of 8 or higher is considered a sign of good functional fitness. Scores below that may indicate reduced mobility, balance, or strength—all key areas to focus on as part of a long-term health plan.