Geriatric Strength Assessment: The Sit Rise Test for Active Ageing

As a physiotherapist, I really appreciate the value of functional assessments in understanding the health and well-being of older adults. With active ageing being one of the key messages in the Healthier SG movement, there is growing interest in simple assessments that can be done to find out more about one's health status!

The Sit Rise Test (SRT) stands out as a simple yet powerful indicator of functional capacity of older adults, which is also one of the common assessments that we use to track the progress of patients.

What is the Sit Rise Test? A Physiotherapist’s Perspective

The Sit Rise Test assesses a person's ability to rise from a seated position on the floor to a standing position and then return to sitting, without the use of hands or other support. This orthopaedic assessment evaluates multiple components of functional fitness, including lower limb strength, balance, flexibility, and coordination.

For older adults, maintaining the ability to rise from a seated position on the floor is more than just a measure of physical strength—it's a critical determinant of independence and quality of life. The Sit Rise Test provides valuable insights into an individual's functional mobility and their ability to perform activities of daily living. 

That’s also why the test is an important part of geriatric rehabilitation programs in Singapore. By including the Sit Rise Test in exercise or strength training for seniors, physiotherapists can identify weak points, and design interventions to improve long-term function.

Learn more: Sitting-Rising Test - Are You Aging Too Fast?

Why Function Matters: The Importance of Rising from the Floor

There are multiple functional components that contribute to a person's performance on the Sit Rise Test, which include:

Key Components Measured in the Sit Rise Test

1. Muscle Strength: Strong muscles, especially in the leg extensor muscles, are essential for generating the power needed to rise from a seated position

2. Balance and Coordination: Maintaining balance and coordinating movements are crucial during the Sit Rise Test, especially during the transition between sitting and standing and vice versa.

3. Flexibility and Joint Mobility: Adequate flexibility in the hips, knees, and ankles is necessary to achieve the required range of motion for lowering oneself to the floor and rising back up.

4. Core Strength and Stability: Core muscles, including the abdominals and lower back muscles, provide stability and support during the movement, helping to maintain proper posture and alignment.

5. Proprioception: Proprioception, or the body's awareness of its position in space, is important for executing the Sit Rise Test with control and precision

6. Muscle Endurance: Endurance in the leg muscles is needed to sustain the effort throughout the entire movement, especially for older adults or individuals with decreased aerobic capacity.

7. Neuromuscular Control: Efficient communication between the nervous system and muscles is essential for coordinating the sequence of movements required for the Sit Rise Test.

8. Cognitive Function: Although less directly related, cognitive factors such as attention, planning, and decision-making can influence a person's ability to perform the test effectively, especially in complex situations or under time constraints.

Learn more: The Sitting-Rising Test: A Simple Movement Predicting Longevity and Health

How Ageing Affects Your Performance on the Sit Rise Test

In some older adults, existing health conditions, on top of the effects of ageing, can affect the orthopaedic components stated above:

• Age-related muscle loss (sarcopenia) can lead to decreased lower limb strength, making it more challenging for older adults to rise from a seated position without assistance.

• Stiffness and reduced range of motion in the hips, knees, and ankles can hinder movement when getting up from the floor.

• Declines in balance, proprioception, and neuromuscular coordination can increase the risk of falls during the Sit Rise Test, particularly during the transition between sitting and standing.

• Cognitive changes associated with ageing, such as slowed processing speed and impaired executive function, may affect the planning and execution of movements required for the Sit Rise Test.

However, with strength training for seniors, balance exercises, and regular mobility routines, you can slow or even reverse these declines.

Programs like Thrive Healthcare’s Legends senior fitness are designed specifically for older adults to rebuild stability, strength, and endurance safely - all within a supportive and motivating environment.

Improving Your Strength: Next Steps After Your Assessment

While undergoing appropriate assessment to learn more about our health is important, it is also crucial to take appropriate follow-up action to kickstart your active ageing journey! Exercises such as strength training, mobility exercises, balance training, and fall prevention strategies, can help improve functional capacity, and reduce the risk of mobility limitations and falls.

By understanding the implications of ageing on this essential task and addressing associated challenges through targeted physiotherapy exercises, you can be empowered to maintain your functional abilities, enhance your quality of life, and age with dignity and independence.

Ready to assess your functional strength? Contact our team of experienced physiotherapists today to learn more about the Sit Rise Test and create a personalised active ageing program that keeps you strong, mobile, and independent.