The 30-second test that could reveal health ‘red flag' – and predict how long you'll live

The Sun

19-06-2025

A SIMPLE test that focuses on a person's balance, muscle strength and flexibility could predict how many years they have left.
It can help determine non-aerobic fitness, say researchers, while revealing potential health problems that might otherwise be missed.
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The sitting-to-rising test requires a person to be able to sit down on the floor without using their arms, hands or knees, and then to stand up again, also unaided.
A team of researchers at the Exercise Medicine Clinic in Rio de Janeiro looked at whether the test could indicate how long a person would live.
They recruited 4,282 adults, mostly men, aged 46 to 75.
After evaluating their health, they got them to carry out the test.
Using a zero to five point system, participants were given a perfect score if they were able to go from standing to upright to sitting on the floor without touching anything on the way down.
Each body part used to guide or help balance the person resulted in a subtraction of one point from their total.
They lost half a point if they wobbled.
When they stood back up again, points were again subtracted if any body parts touched anything.
The participants were then followed up 12 years later.
By then, there had been 665 deaths overall due to "natural causes", say the researchers.
10 second one leg stand test
The vast majority of those with perfect scores were found to be still alive.
A little more than nine in 10 of those who were still alive had lost two points, and just under half who scored between zero and four.
Among participants who were initially diagnosed with heart disease, those with low scores on the test were more likely to have died by the 12-year mark.
While aerobic fitness is important, muscle strength, healthy body mass index (BMI), balance and flexibility are also vital for healthy ageing, said Dr Claudio Gil Araújo, director of research and education at the clinic and the study's lead author.
While the research doesn't directly link a perfect score to longevity, "it is quite reasonable to expect this," said Araújo.
Keith Diaz, a professor of behavioural medicine at Columbia University Medical Centre, said the new test can be a conversation starter for doctors to get patients thinking about what it takes for healthy ageing.
If someone scores poorly "you might be able to get them to start working on their flexibility and balance," said Diaz.
"If the patient is struggling to get off the floor, it could be a red flag for their overall health."
Other fitness tests for longevity include the balance test and the grip test.
The balance test, also referred to as the ' flamingo test ', involves standing on one leg without any other support, with hands on the hips, and timing how long you can maintain that position.
Studies have shown that individuals who cannot maintain this balance are at a higher risk of mortality within the next decade.
The hand grip test measures the force of your hand's squeeze - in clinical settings, they usually use a device known as a hand dynamometer.
Stronger grip strength is associated with better muscle mass, cardiovascular health, and reduced frailty, all of which contribute to a longer, healthier life.
How to prolong life expectancy
Diet
Consume a diet rich in fruits, vegetables, whole grains, and lean proteins. Limit processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
Physical activity
Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, plus muscle-strengthening activities at least two days a week.
Sleep
Ensure you get seven to nine hours of quality sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine.
Stress management
Practice stress-reducing techniques like mindfulness, meditation, yoga, or deep breathing exercises. Find healthy ways to cope with stress rather than resorting to unhealthy habits like excessive drinking or overeating.
Avoid smoking
Smoking is a major risk factor for numerous diseases and significantly shortens lifespan. Quitting smoking, especially before the age of 40, can dramatically reduce the risk of premature death.
Limit alcohol consumption
If you choose to drink alcohol, do so in moderation. Excessive alcohol consumption can negatively impact your health and lifespan.
Social connections
Maintain strong social connections with family and friends. Positive social interactions can boost your overall well-being and potentially increase longevity.
Regular medical checkups
Schedule regular checkups with your doctor to monitor your health and detect any potential problems early on. Early detection and treatment of diseases can significantly improve your chances of living a longer, healthier life.
Maintain a healthy weight
Weight management is important for overall health and longevity. Aim to maintain a healthy weight through diet and exercise.
Engage in lifelong learning
Stimulate your mind by engaging in activities that challenge your cognitive abilities. This can include learning new skills, reading, or participating in mentally stimulating activities.