Here’s a fun little health challenge that might just reveal more than you think—especially if you pass it.

A recent study involving over 4,000 adults between the ages of 46 and 75 found that a quick physical test could predict your risk of dying from heart or lung-related issues within the next 10 years. And no, it doesn’t involve running a marathon or hitting the gym.

The Test: Sit-to-Stand Without Support

It’s called the sit-to-stand test, or sometimes the cross-leg get-up test. And it’s as straightforward as it sounds:

1. Sit down on the floor in a cross-legged position.

2. Stand back up—without using your hands, knees, elbows, or anything for support.

Sound easy? That’s the idea. If you can do it smoothly and without wobbling, it’s a strong indicator of good overall health—especially non-aerobic fitness factors like balance, flexibility, muscle strength, and coordination.

How It’s Scored

The scoring starts at 10 points. You lose one point each time you use support—whether it’s a hand, knee, or grabbing onto something. A little off-balance wobble? That’s a half-point off.

Examples:

• Use your hand once to get up and once to sit down? That’s an 8.

• Lose balance and wobble once? That’s 9.5.

Why It Matters

The data from the study was eye-opening. People who scored 4 or lower were six times more likely to die over the next decade than those who scored 8 or higher. That’s a big difference for such a simple test.

The reason it’s so telling? It combines many elements of physical health—not just endurance or cardio—but things like core strength, flexibility, balance, and body control. These tend to decline with age and are tied to your long-term mobility and health.

Want to Try It?

Give it a go! But follow these guidelines:

• Do it on a soft surface, like a mat or carpet, to cushion any falls.

• Have support nearby, like a chair or wall, just in case.

• Don’t try it if you have knee, hip, back, or joint issues—or any condition that limits movement or balance.

Final Thoughts

This isn’t a perfect predictor of health or longevity, but it’s a surprisingly effective snapshot of your functional fitness. If you ace it—great! If not, it could be a sign to start working on mobility, strength, and balance.

It’s never too late to take small steps toward better health. And sometimes, those small steps start from the floor.