One-Minute Sit-to-Stand Test Offers Simple Fitness Assessment
A quick and free fitness test, the one-minute sit-to-stand test (1MSTS), is gaining recognition as a reliable indicator of overall health and functional exercise capacity.
The 1MSTS involves counting the number of times an individual can stand up from and sit back down in a chair within one minute. Pulmonologist Dr. Ricardo José explains the test “reflects the combined performance of the lungs, cardiovascular system, and skeletal muscles,” and can be a valuable tool when more complex testing isn’t available. While often used by health professionals who monitor vital signs during the test, it can also be performed at home.
To perform the 1MSTS, use a chair without armrests placed against a wall for stability, and follow these steps: sit with feet flat on the floor and knees at a 90-degree angle, keep your arms still, and stand up and sit down repeatedly for one minute, counting each repetition. The Primary Care Respiratory Society advises against taking the test if you have underlying health conditions, are feeling unwell, or are under the influence of drugs or alcohol. According to a Swiss study published in the International Journal of Public Health, average repetitions vary by age; healthy adults under 40 typically complete at least 40 stands, while those over 70 average 20 to 30. Understanding your baseline fitness level is increasingly important as preventative healthcare gains prominence.
Experts emphasize that the 1MSTS isn’t a definitive health assessment, but rather a “prompt” to encourage individuals to improve their fitness. As consultant geriatrician Jugdeep Dhesi stated, it’s “a really good way of empowering people to take control of their own health.” If results are significantly below average, it may indicate a need to focus on lower body strength and endurance, or to seek medical evaluation. You can find more information about fitness assessments here.
Health officials recommend consulting with a healthcare professional before starting any new fitness routine, and to stop the test immediately if experiencing any discomfort or concerning symptoms.
