HOW ARE YOU AGING? - Try the Sit-to-Stand Test

Although it only takes half a minute, the 30-second sit-to-stand (STS) test can reveal important information about your overall health. What may appear to be a basic movement—standing up from a chair—actually serves as a useful measure of physical function.

Healthcare providers often use the STS test to assess mobility, lower body strength, balance, and flexibility. The test can be especially helpful in evaluating and predicting outcomes and areas for improvement in older adults. The test is frequently performed in clinics, community centers, or even at home. It involves counting how many times you can rise from a seated position to a full stand in 30 seconds using an armless chair.

This quick assessment isn't just about mobility. Studies show that poor performance on the STS test may signal a higher risk of falls, cardiovascular issues, and even early mortality. Because of its simplicity and predictive value, it’s a practical tool for early detection of health concerns. 

How to Do the Test:

1. Sit on a sturdy, armless chair with your feet flat on the ground.

2. Cross your arms over your chest.

3. Set a timer for 30 seconds.

4. Count how many times you can stand up and sit back down within that time frame.

Try it! It's great exercise and can give you valuable insights! Check your score below. But regardless of how you do - you have the ability to improve your score by regularly attending Fitness Fusion classes! We combine low-impact cardio, strength, and balance training to increase your ability to perform needed activities for living your best life.

In a study of 81 healthy young adults (ages 18–35), participants completed an average of about 33 repetitions (NIH). Average repetitions vary by age and sex, but generally, healthy seniors average between 10 and 15 repetitions in 30 seconds. Scores below averages may indicate a risk of fall or other health issues.  For more detailed scores click on the link for the 30-Second Chair Stand from the CDC.