Exercise of the Month: The Sitting-Rising Challenge

A fun and simple way to check your functional strength and balance!

This month, we are focusing on functional longevity. Our spotlight is on the Sitting-Rising Test (SRT). A gentle bodyweight assessment used by health professionals worldwide to measure mobility, core stability, and lower body strength. Maintaining the ability to get down to and up from the floor safely is one of the best ways to keep your independence and stay active!

How to: The Scoring System

Start standing upright in a clear space. If you feel comfortable, cross your feet and slowly lower yourself into a sitting position on the floor. Then, try to return to a standing position.

You start with a perfect 10 points (5 points for sitting down, 5 points for standing up).

• Take away 1 point each time you use a hand, arm, knee, or leg on the floor (or your own thigh) to help push yourself up or steady yourself down.
• Take away half a point if you lose your balance or wobble.
• Safety First: If you have any knee, hip, or balance concerns, please perform this near a sturdy wall, a stable chair, or with a partner nearby!

How to Improve Your Mobility

If your score isn't quite where you want it to be, don't worry at all—this is a skill that can be practiced and improved! Exercises like supported chair squats, wall sits, and gentle core training are fantastic for building the exact muscles needed for this test

We Are Here to Help!
If you have any safety concerns, physical limitations, or specific fitness goals you'd like to reach, please reach out to us. Our qualified fitness staff are always on hand to guide you through the test safely, check your form, or design a personalized exercise routine to help improve your score and mobility!