Longevity Test #1- Lower Body Strength Endurance
Swiss 1-minute Sit-to-Stand Test
Why this test:
In Switzerland, one of the top four countries for life expectancy, 74% of the population from 35 to 64 years of age is active. The government has implemented an in-depth plan around physical activity and tracks it closely, so it’s a great resource for fitness data. The fitness culture involves hiking, running, biking, and skiing. The government promotes movement at a young age by not busing kids to schools. Rather, students walk to and from school, highlighting the priority of lifestyle and health.
Purpose:
Test lower body strength endurance. History and Research:
Muscle strength and endurance are among the most important indicators of current health and longevity predictors in healthy individuals and people with chronic disease. The Swiss Sit to Stand Study, performed in 2013 with over 7,000 participants, was part of a national campaign to understand the correlation between lower body strength endurance and overall health. The Swiss health statistics are some of the best in the world, but this particular test bases the standards on some very specific numbers. The test clearly shows decreased lower body strength and endurance result in an increased risk of mortality. In another study related to lower body strength endurance, those with above average lower body strength endurance had a 14% lower risk of death. In the Swiss Sit to Stand Study, the median score was 50 sit to stands in 1 minute across all ages. Please see the chart provided for your exact age and the associated scores. The study concludes that below-average scores, calculated at the 25th percentile or less, indicate a higher risk for disease and increased health risks.
Pros-
Easy to do, not much equipment required, just a chair or bench that is 18 inches high.
Cons-
If you have a lower-body injury that restricts you from doing squats or sitting down and standing up rapidly, this might not work for you. In which case, see the alternative test.
Protocol:
Start standing with your knees and hips fully extended.
Your feet should be right outside your hips.
Squat to touch your butt to a bench, box, or chair 18” from the floor.
Hands are by the side or on hips; don’t put hands on legs to support.
Stand back up to the start position and repeat as many times in one minute as possible.
What to watch for:
Make sure you touch your butt to the 18-inch bench and stand all the way up each time.
How to Score:
See Chart for your age and gender.
Alternative:
Wall Sit
See Chart for your age and gender
See you in the gym,
Aaron Leventhal
CSCS, PN1