A simple 30-second test can help assess physical health in old age and, according to a new study, may also be linked to the risk of premature death.
It's called the "chair sit-up" test, which measures how many times a person can get up from a chair and sit down again within 30 seconds. The researchers found that people who scored lower on this test were more likely to die from any cause during the follow-up period, compared to those with normal strength levels.
The study, published in the Journal of Sport and Health Science, involved 1,876 adults aged 65 and older. Participants were assessed using a chair and a stopwatch, standing up and sitting down as many times as possible within 30 seconds.
The researchers then used the number of repetitions, height, body weight, and chair height to calculate each participant's physical power, expressed in watts per kilogram of body weight.
The results showed that people with low scores on this test had a higher risk of death from any cause. In women with low scores, the risk of death was nearly twice as high, while in men it was about 57% higher.
According to the thresholds used by the researchers, the limit for men was 2.53 watts per kilogram of body weight, while for women it was 2.01 watts per kilogram. More than half of the participants, about 57%, were below these levels.
This shows that low muscle strength is not a rare problem. It affects more than 45% of adults over 65 and is more prevalent than age-related muscle loss, which is estimated to affect 10 to 16% of older adults.
The connection with bone health
The study also found that low physical strength was associated with fracture risk, but in different ways in women and men.
In women, the greatest risk was associated with hip fractures, which are among the most serious and limiting injuries for older adults. Women with low strength on the sit-up test were 3.25 times more likely to have suffered a hip fracture in the previous year, compared with women with normal strength. Among women with low strength, 4.5% had had a hip fracture, compared with only 1% of those with normal strength.
In men, low strength was more strongly associated with a history of falls and fractures in various parts of the body, not necessarily just hip fractures. Men with low strength were 73% more likely to have reported a fall in the past year and 86% more likely to have reported any type of fracture.
Researchers suggest that the difference may be related to hormonal changes in women after menopause, which accelerate the loss of bone density and make the hip area more susceptible to injury after falls.
In conclusion, the authors wrote that low relative power on the sit-up test was associated with hip fractures in women, and with falls and general fractures in men. In women, it also predicted more hospitalizations. In both men and women, low power was associated with longer hospital stays and a higher risk of death from any cause.
It's not the only test
This is not the first time that the ability to rise from a sitting position has been used as an indicator of healthy aging.
A 2012 study published in the European Journal of Preventive Cardiology looked at people's ability to sit and stand up from the floor without assistance. The Brazilian study involved 2,002 people aged 51 to 80, who were followed for an average of six years.
The results showed that those who needed to use both hands and knees to get up and down from the floor were nearly seven times more likely to die within six years, compared to those who could do it without support. According to the researchers, this was associated with poorer levels of musculoskeletal strength.
To try this test, you should sit down from a standing position on the floor without using your hands, arms, or knees for support. Then, you should stand up again without using your hands, arms, or knees, if possible. Crossing your legs while sitting or standing can help maintain balance, while keeping your arms at your sides can provide stability.
How to maintain strength
The NHS recommends strength and flexibility exercises to increase muscle strength, maintain bone density, improve balance and reduce joint pain.
These exercises are recommended to be done at least twice a week and can include weight lifting, resistance band exercises, heavy garden work such as digging, climbing stairs, walking on steep terrain, cycling, jumping, push-ups, sit-ups, squats, and yoga.
In addition, 150 minutes of cardio activity per week, such as brisk walking, light jogging, swimming or cycling, is recommended. /GazetaExpress/
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