How Well Can You Get Down and Get Up From the Floor?
Find Out How You Can Claim Mastery Over This “Predictor of Death”
Get on the floor. Get up. Do it without using your hand for extra support.
How do you fare?
In a study by Brazilian physician Claudio Gil Araujo, they found that the better people could perform on this test, the less they died of any cause.
Over 2000 Patient aged 51 to 80 were tested using what is known as the sitting-rising test. Each point increase in their score was associated with a 21 decrease in mortality from all causes.
How to Perform the Sitting-Rising Test
- In a clear space, start in a standing position. (Make sure you are wearing comfortable clothing that does not restrict movement.)
- Lower yourself into a sitting position on the floor without using any object for support.
- Stand back up. Trying to do so without using your hands, knees, forearms, or side of the leg.
For determining your score, both getting down onto the floor, and getting up are each scored on a 1 to 5 scale. You start with 5, a perfect score. Then one point is subtracted for each time a hand, forearm, knee or side of leg is used for support. Half a point is subtracted for a perceived loss of balance.
Your two score are added together for up to 10 points. It is considered good to hand 8-10 points. 3.5 to 7.5 is fair. And 3 or less is very poor.
Images courtesy of Discover Magazine
Losing Movement Quality and Quantity as You Age
This is just what happens right? You age, and you move less.
…Or is it because you move less, that you can move less?
Sure, we can find many examples of the immobile elderly. It can be a sad thing to see as they struggle and sometimes need assistance just to get up out of a chair. Forget about getting up off the ground!
The saying, “I’ve fallen, and I can’t get up!” is sadly a reality.
But I disagree that this is an inevitable part of aging. . We can also find lots of great examples of elders who can, and do, move better. Who do you think is more likely to die?
Now is this just about living longer. Even more so, it’s about having greater quality of life throughout those years.
Imagine being able to play with your kids or grandkids with ease, literally and figuratively getting on their level.
Standing Up … Complexified
What if getting down to the floor and up again without additional support is just the beginning?
The fact is that there is nothing magical about the method used in the SRT. And if you only do that…you’re missing out on so much more!
What happens when we further “complexify” the movement?
This is where the Stand-Up Challenge was born.
Use it or lose it – This is a fundamental LAW when it comes to human movement.
Stop moving much, and you’ll lose the ability even more.
Increase moving, and you’ll gain the ability to move even more.
This applies to being able to stand up out of a chair, stand up off the ground, do full squats, pullups, mobility exercises, and so much more.
- And so on…
Do this right, and you can kiss knee and hip pain goodbye for good!
There is so much you can do in simply standing up and getting down when you know how.
I’ve taken this idea of just getting off the ground and I’ve made it more complex.
The Stand-Up Challenge is an Evolution in Bodyweight Training…
Moving beyond sets and reps with a focus on ever increasing complexity and difficulty of movements with the end goal of greater movement quality and unlocking flow.
In addition to the PDF manual, you’ll receive 15 downloadable video modules:
- The Regression Game
- The Ground Game
- The Squat & Lunge Game
- The Form Game
- The Rolling Game
- The Upper Body Game
- The Explosive Game
- The Animal Game
- The Speed Game
- The Training Game
- The Single Move Game
- The Flow Game
- The Weighted Getup Game
- The “52”
Get this course and you’ll be on your way to ever more complex ways of moving…and living longer because of it.
- Leonardo Barbosa Barreta de Brito, Claudio Gil Soares de Arauo, et al. (2012) Ability to set and rise from the floor as a predictor of all-cause mortality. European Journal of Preventative Cardiology, 21(7), 892-898. doi: 10.1177/2047287312471759