Hi friends, happy Friday!
How are you all?
Am so happy to be back this Friday! A big hug to all those who wished me good luck for my exam last Saturday and even offered help! I cleared the ‘foundation level’ exam and have moved on the next, more advanced level of my “Specialization in Health & Nutrition”.
I am doing this specialization because I am really, really convinced about the importance of fitness and nutrition, in all the areas of our life…including mental health and genetics. It makes me happy when you appreciate it too and take necessary steps yourself, towards a better quality of life, age/gender no bar!
The test that I am sharing with you today was designed in 1990s by Brazilian physician Claudio Gil Araújo, MD and is supposed to be a quick indicator of mortality risk among middle-aged and older individuals.
In a study between 2000 subjects of age 51-80, the low-scorers (0-3 points) were found 5-6 times more likely to die within the next 6 years than those with the high scores (8-10). The results which included constant follow-ups with the participants, suggested that the sitting-rising test score is a significant predictor of all-cause mortality.
For a demo video (i.e. me taking the same test), please go to my Instagram page on the link below:
- Wear comfortable clothes and take the test in your bare feet, with some space around
- Part 1: Cross your legs at ankles, sit down on floor. Try not to use your hands, forearms or knees (or any body part), for any assistance
- Part 2: Stand back again from the seated position. Again, no hands, forearms or knees (or any body part) for any assistance
- Don’t worry about the speed, take your time
- Calculate your score:
- Remember, there are 5 points for sitting down part and another 5 for standing up part
- If you had to use your hands, forearm or knee – cut a point for every support you needed, in each part of the process
- If you lost balance, cut another point
- If you partially lost balance or swayed, cut 0.5 points for every unsteady movement
- Calculate your score
If you managed the whole process without any sort of assistance from any body-part, you are a 10 and good to go. Congratulations!
If you scored somewhere mid-way, there is still time to start on a physical routine accompanied by a healthy, well-balanced diet.
If you score low, get up immediately, get your complete blood work/BMI done, see your doctor and buy that membership for gym/yoga class/pilates class (or whatever interests you as long as you are regular with it), meet a good nutritionist…and start like there is no tomorrow. Because I am sure you have plans for beyond the next 6 years!!
How Does The Test Work
The logic is simple. A person’s physical fitness and longevity depends on:
- her/his muscular strength
- muscular composition
This test gauges all four and is a very quick, simple exercise. With a lack in any of the above vital factors, the risk for injuries or losing balance become higher, the quality of life and movements suffer due to poor muscular structure.
In Dr. Araújo’s words –
“It is well-known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy”.
To be honest, quality of life is as important as the longevity of it. However, they go hand-in-hand! With one comes the other. Today’s test is a good indicator for both.
So, now that we are done reading the post today, go check my Instagram post, take the test and determine your longevity score. Do share with people who you think should take this test too…and do try it with all your family members.
Till next Friday
Love, Health & Peace