How Long Will You Live?
Sit down! Stand up! Sit!
(And can Yin Yoga help you live longer?)
Okay - which do you want me do: sit or stand? Well, neither actually - this is a test of how well you get from the floor
to standing and from standing back down to the floor. Why? Are you interested in how long you (or your students) are going
to live? This simple test, called the Sit-Rise Test (SRT for short) might give you some sobering news.
First let's do the test and then explain what it means: sit down on the floor, no pillows or cushions -
just sit on the floor. Now - stand up. No hurry. Now that you are up, notice how you got up: if you simply
stood up without losing balance and without using any limbs of support, give yourself a score of 5. If you
had to use a hand or a knee to get up, take off one point. If you had to use both a hand and a knee, take
off two points. Did you use two hands: subtract two points. Two hands and two knees: that will cost you
four points. Did you lose balance on the way up? Subtract ˝ of a point. If you failed to get up at all:
your "rising" score is zero. Try it again, but this time, allow your self the option of crossing your
ankles: try it a couple of times. What is your highest score?
In these three images, from a video explaining the
Sit-Rise Test, you can see a variety of scores: The guy at the top lost one point for using one hand, so his rising score
was 4. In the middle picture he lost 3 points for coming onto one knee, one hand on the knee and one hand on the floor:
score = 2. In the bottom picture he scored only 1 because he used both knees and hands to get up.
Now, do the reverse - from standing sit down. If this was flawlessly executed (no hands, no loss of balance, etc.) give
yourself a score of 5. For each hand or knee you used, take off one point. Again, if you lost balance on the way down,
subtract ˝ of a point. Add this "sitting" score to your rising score to get your total Sit-Rise Test score. The maximum
score is 10, the minimum, of course, is zero.
(If this is confusing, watch the video.)
There are many studies that show a linkage between cardiorespiratory fitness and longevity, but these require specialized
equipment and not everyone can access or do these tests. Physiotherapists and researchers have long looked for ways to
assess physical fitness, quality of life and life expectancy in a simpler way. In the late 1990's Claudio Gil Soares de
Araújo, a professor at Gama Filho University in Rio de Janeiro developed the SRT to help evaluate physical fitness in a
simple and direct way.
In 2012 a study was released by
Professor Araújo et al that showed a clear correlation between the SRT score and how long people will live. The results may
People who scored in the lowest range (scores from 0 to 3) had a 5 ~ 6 times higher chance of dying in the period of the
study than those in the highest range (scores of 8 to 10). The results are shown to the right.
As shown, about 40% of those in the 0 - 3 range (the bottom, red line) had died within 11 years of the study, while only
6% of those in the 8 - 10 range (the top, black line) had left us. These mortalities were from all causes. This was a
test of people between 51 and 80 years old.
What was not offered in the study were ways to improve the SRT score. What was offered was a description of why the scores
were related to mortality. In their discussion of these findings the authors noted:
The ability to achieve a high SRT score could reflect the capacity to successfully perform a wide range of activities of
daily living, such as bending over to pick up a newspaper or a pair of glasses lying under the bed or table. Moreover, a
high SRT score likely indicates a reduced risk of falls. It is also noteworthy that during the application of SRT in our
centre over a 14-year period, there have been no adverse events, reflecting a high level of safety associated with this
simple assessment tool.
The SRT can be considered a simple screening procedure in which a low score largely reflects the degree of impairment in
the components of musculoskeletal fitness - mainly those indicating a reduction in muscle strength and/or joint
flexibility. [Italics added for emphasis.]
This is where Yoga comes in! Yoga helps to improve muscular strength (think yang forms of yoga like normal Hatha classes)
and joint flexibility (think Yin Yoga.) There is a maxim in yoga: the best way to excel in a challenging yoga posture is
to do that posture. The best way to improve your SRT score is to sit on the floor more often! (Which will naturally
involve getting down and getting up more often.)
Consider the standard alternative to sitting on the floor in the West: sitting in chairs. When we sit, we generally slouch.
We use the back of the chair to support us, which robs the back muscles of a chance to do the work, to stay strong.
Slouching also reverses the natural curve in the lower back: the lumbar spine straightens. For people who tend to be
hypolordotic (which means have too little curve in their lumbar) decades of slouching in their couches could result
in a permanently straightened lower back, which leads to many low back pathologies, pain and problems. Also, when we
sit in chairs, we tend to keep our legs together. Our hips sockets start to shrinkwrap to this reduced range of motion
and we lose our natural flexibility in the hips as well as the spine. It is not surprising that modern living has
resulted in large number of people suffering lower back problems and reduced hip mobility as they age.
However! Sitting on the floor can reverse these negative effects of sitting in chairs. Start slowly, but over the
months to come spend more and more time on the floor. Read while in Sphinx pose, eat at your coffee table instead of
your dining table, talk on the phone while on the floor. Find more and more excuses to get down, and to get healthier.
Living on the floor is simply extending your Yin Yoga practice and soon you may find your SRT scores soaring (or being
maintained if you already have a high score.) In time, give your chairs away to people you don't like and let them
screw up their hips and spine. You'll be alright, and you will out live them.
Or, in true yogic compassion, decide to spread the news and share this article with everyone you love and even with
those you don't like so well. If you are a yoga teacher, start your next class with the Sit-Rise Test and let those
who score poorly know that they have some work to do. Then, show them how to open their hips and strengthen their spines.