Daijiworld Media Network- Mumbai

Mumbai, Jun 19: Think your daily jog or yoga session is enough to guarantee a healthy heart? Think again. Experts are now spotlighting a deceptively simple move—the Sitting-Rising Test (SRT)—as one of the most accurate predictors of heart health and overall longevity. And surprisingly, most people struggle with it.

The test is as basic as it sounds: sit cross-legged on the floor, and then stand back up—without using your hands, knees, or any support. Sound easy? Not quite. According to a long-term study published in the European Journal of Preventive Cardiology, your ability to perform this movement smoothly could predict your risk of dying from cardiovascular disease or other natural causes.

The research followed over 4,200 individuals aged 46 to 75 for more than 12 years. Those who scored poorly—needing support or losing balance—had a six times higher risk of death compared to those who aced the test. The scoring is out of 10, with points deducted for each hand, knee, or touch used for balance.

Dr Claudio Gil Araújo, the Brazilian physician behind the study, explains that SRT doesn’t just test flexibility or strength—it combines muscle coordination, core control, and balance. “It’s like a full-body systems check in one simple move,” he said.

Interestingly, the test requires no equipment, no lab, and no professional supervision. You can try it right now—just make sure you're on a flat, non-slippery surface with some space to move, preferably with someone nearby for safety.

Doctors say that struggling with the SRT may point to more than weak muscles. It could hint at reduced cardiovascular efficiency, clogged arteries, poor blood pressure control, or even early signs of frailty.

And here’s the catch: even regular workouts might not protect you if your lifestyle is largely sedentary. Experts warn that long hours of sitting—like desk jobs or binge-watching TV—can chip away at your heart health, despite short bursts of exercise.

In short, the SRT is more than a physical test—it’s a mirror to your internal fitness. Failing it isn’t a death sentence, but it’s a valuable early warning. And passing it? That’s a small victory with big health implications.

How to Try the Sitting-Rising Test at Home:

1. Remove footwear and wear loose, comfortable clothing.

2. On a flat surface, stand upright.

3. Try to sit cross-legged on the floor without using hands, knees, or support.

4. Then, rise back up the same way—again without support.

5. Deduct one point for each support or balance loss; the total score is out of 10.