If standing up from a chair makes you pause, or getting up from the floor feels “iffy,” that isn’t just annoying.

It’s data.

Researchers use simple movement tasks to assess real-world strength, balance, and independence because they predict how well you’ll function—and even how long you might live.

Move. Don’t Guess.

Tests like the sitting-rising test (SRT) and chair-stand performance aren’t about “youthful” bodies.

They’re about body function.

A growing body of research shows:

• People who perform better on the sitting-rising test—sitting down and standing up from the floor with minimal support—had a much lower risk of death over the following decade. In one large study, lower scores were linked with significantly higher all-cause and cardiovascular mortality risk.

• Time to complete multiple chair stands (sit-to-stand tasks) was inversely related to mortality risk in older adults with hypertension—faster, smoother stands linked with better survival odds.

These aren’t lab gadgets. They’re real-world tasks.

Why This Matters

Standing up uses your biggest muscle groups:

• Legs

• Glutes

• Core

• Balance systems

If those systems are weak or uncoordinated, your brain slows everything down and protects you. That’s not age. It’s strategy.

Too often the response is “stretch more.” That won’t rebuild missing strength or confidence.

Strength Before Complexity

You don’t need deep squats or yoga pretzel shapes.

You need controlled, repeatable strength in moves you actually use.

Simple Check You Can Try Today

Sit in a sturdy chair.

Feet flat.

Arms crossed if possible.

Stand up slowly.

Sit down with control.

Ask:

• Did you need momentum?

• Did you use your hands?

• Did balance feel uncertain?

No shame here. Just information.

If that felt harder than it should…

Your legs and core want strength — not stretching.

Safer, Practical Strength Starts Here

• Mini sit-to-stands from a chair (no rush)

• Controlled balance holds before speed

• Attention to form, not depth

These build confidence before complexity.

Connection to Aging Well

We move less when tasks feel risky.

We avoid challenges.

Strength that supports daily life fades.

But solid movement builds trust.

Walking up stairs.

Getting up from the floor.

Carrying groceries without fear.

That’s independence.

What to Do Next

1. Notice your patterns this week.

2. Track small wins: fewer grabs for support, steadier transitions.

3. If you want guided, joint-friendly strength building that’s easy to stick with — book a Discovery Call at no cost and let’s see if our VIP Online program is a good fit for you.

You don’t need to be “in shape” to begin strengthening.

You start where you are.

One controlled stand at a time.

Read More

https://pubmed.ncbi.nlm.nih.gov/40147230/

https://pubmed.ncbi.nlm.nih.gov/23242910/

https://www.health.harvard.edu/staying-healthy/a-brief-fitness-test-may-predict-how-long-youll-live

https://www.redefinedyoga.com/blog/how-opening-a-jar-of-pickles-could-save-your-life

https://www.redefinedyoga.com/blog/the-stretching-myth-that-s-keeping-you-stiff-and-what-to-do-instead