Movement Self Assessment

Score your own movement dysfunctions with this simple test.

Move or die, it’s that simple.

How important is movement? If you can’t move, you will die. Don’t believe it?

In a study published in the European Journal of Cardiology and Discover magazine, a Brazilian researcher had more than 2,000 patients ages 51 to 80, take the “Sitting-Rising” test.

People who scored fewer than eight points on the test, he found, were twice as likely to die within the next six years compared with those who scored higher – those who scored three or fewer points were more than five times as likely to die within the same period compared with those who scored more than eight points.

Try It Yourself


  1. Stand in comfortable clothes in your bare feet, with clear space around you.
  2. Without leaning on anything, lower yourself to a sitting position on the floor.
  3. Now stand back up, trying not to use your hands, knees, forearms or sides of your legs.

How to Score

The two basic movements in the sitting-rising test — lowering to the floor and standing back up — are each scored on a 1-to-5 scale, with one point subtracted each time a hand or knee is used for support and 0.5 points subtracted for loss of balance; this yields a single 10-point scale. A perfect score is 10.

-1 Point for Thigh on Ground

-1 Point for Knee

-1 Point for Hand

-1 Point for Hand on Knee

-1 Point for Forearm

Pin It on Pinterest