Aging Creeps Up on Us

…like a thief in the night, robbing us of our youthful strength and vitality. Even though I knew about age-related declines, it didn’t really sink in until this happened…

I first saw the cross-leg sit-to-stand test on social media last year. In my head, I thought, “I can do that.” But I tried it, it suddenly dawned on me that I couldn’t – not without losing my balance, crashing to the floor and needing to use my hands/knees to get back up. How did this happen? When did this happen?! What happened to the girl who used to leap up a flight of stairs three steps at a time?

Cross-Leg Sit-to-Stand Test

The cross-leg sit-to-stand test is a aging test that measures mobility, balance, strength, and overall musculoskeletal health, particularly as we age. Developed by Dr. Claudio Gil Araújo, the test shows that lower scores correlate to a higher mortality risk.

How Do You Do It?

Start by standing upright on a flat surface. Cross one leg in front of the other (like you’re making a gentle “figure 4” with your legs with both feet remaining on the floor). From this position, lower yourself to the ground into a seated position without using your hands, arms, or external support into a cross-legged seated position. Once seated, stand back up the same way without using hands, arms, or leaning on your knees. The movement should be smooth, controlled, and balanced.

Warning: please don’t attempt this test if you have severe knee or back pain, advanced arthritis, recent surgeries, acute joint injuries, balance disorders, or significant cognitive impairment, as these conditions can lead to pain, injury, or an inaccurate assessment of fitness.

What’s Your Score?

• 10 points: If you can sit and rise without any support or wobbling.
• Lose 1 point: For each hand or other body support used to rise or sit down.
• Lose half a point: For noticeable wobbling or losing balance.

What Does it Mean?

• 0-3 points: Poor – correlates to 5-6 times higher risk of death.
• 4-7 points: Fair to good.
• 8-10 points: Excellent – associated with the lowest mortality risk.

What Does it Measure?

Lower body strength (glutes, quads, hamstrings). Core stability (for balance and trunk control). Hip mobility (flexion, rotation, abduction/adduction). Balance and coordination.

Trouble performing the test, needing to push off with hands, knees, or wobbling excessively can be a sign of reduced strength, flexibility, and/or balance. All of these correlate with longevity and functional independence as we age.

Recently, I attempted this test again and I’m glad to say that my strength training has paid off. While I wasn’t able to perform the movement smoothly and in complete control, I did manage it without using my hands or any other form of support. I did lose balance – the final few inches to the floor was a collapse rather than a controlled movement – and I needed some momentum to get back up again. If I had to give myself a score, it would have been 7.5 (minus three half points for each time I lost my balance).

I don’t like banking everything on an idea that if you can’t do a certain test, it’s a death sentence. However, I do think that tests like this can be a helpful reminder that we need to “use it” or we will “lose it”. Age-related declines sneak up stealthily and silently. We don’t even know it has happened until we try to do something we’ve done many times in our “youth” to find that we can no longer perform the action. Our functional strength (or lack of it) will be difference in what our lives will be like as we age – whether we will require assisted-care or whether we will be able to live independently. I would prefer to maintain it as well as I can for as long as I am able.