Simple Sitting-Rising Test That Can Help You Predict Your Mortality Risk
We all know that too much sitting is not good for our health. But, as it happens, the vast majority of people, on average, sit for 8 hours a day. And, according to health experts, this can change some parts in the human body. Doesn’t this seem worrisome?
The Sitting-Rising Test Can Give You An Efficient Prediction Of Your Mortality Risk
Can you get up from the floor without the help of your hands if you’re sitting cross-legged? Why don’t you try? This simple exercise can help you predict how much time you have left on this planet.
The sitting-rising test (SRT) is a simple physical test based on balance, flexibility and muscular strength, which can help you estimate your mortality risk. It consists of two main movements, sitting and rising.
At the beginning, you have a score of 10 points. You get 5 points from sitting down and 5 points from getting up. Start the exercise from an upright position, and slowly sit on the ground cross-legged, without losing balance and without the help of your hands. Then, the goal is to get up without losing your balance and without the help of your hands, shoulders, knees or other parts of the body.
Try to do this exercise several times, and then take your best score into account.
Depending on how you perform the exercise, you will lose points – one point each time you need extra help and half point if you lose balance. When you’re finished, the more points you get, the less chance you have of dying in a short time. A score between 8 and 10 points is considered ideal. Those who get between 3 and 8 points are twice as likely to die in the next six years.
SRT is mainly designed for elderly people, above 50 years of age. However, even young people can use it to test the strength of their muscles.
Too Much Sitting Puts Your Health At A Serious Risk
The blood flow is slower and the heart muscle starts to burn less fat. This in turn makes it easier for fatty acids to accumulate in the small coronary arteries that supply the heart muscle with blood. Statistically, long-term sitting is one of the causes of elevated blood pressure and increased fat in the blood (cholesterol). People who sit for a long time, depending on the length of their sitting, are at a greater risk of having some cardiovascular disease.
Hampered Pancreas Work
The pancreas gland produces insulin, a hormone whose function is to allow the sugar molecules to enter the human cells. People who spend long periods in a sitting position have an increased risk of developing diabetes, simply because the human body is less able to process the insulin.
As a result of prolonged sitting, tumors affecting the colon, breast and uterus can develop. To the question why sitting increases the risk of developing cancer cells, scientists do not have an unambiguous answer. Usually, there are two interpretations. The first one says that it’s due to the increased levels of insulin. The second interpretation points out that regular movement helps the antioxidants in the human body to destroy the free radicals, which are potential causes of cancer. Thus, lack of movement means higher levels of free radicals in the body.
Posture Problems And Muscle Degeneration
When you’re in constant movement, your abdominal muscles are constantly working, because you hold them upright. Opposite to this, when you’re sitting for long periods of time, the abdominal muscles are relaxed and idle. This in turn leads to disturbed backbone posture, problems with the hips, muscle swelling and muscle degeneration.
Poor Leg Circulation And Thin Bones
Long sitting slows down the blood circulation and causes fluid accumulation in the legs. Gradually, your ankles will start to swell, you’ll get enlarged veins, and the risk of developing blood clots and vein thrombosis will increase.
Also, by reducing physical activity, such as walking and running, you’re at risk of reducing the density of your bones and developing osteoporosis.
Poor Brain Functions
The muscle cells are essential for the proper functioning of the heart and blood vessels, and their weakening leads to lower blood flow to the body, and thus to the brain. Ultimately, you’re exposed to a risk of functional neurological disorder and other brain disorders.
Today, we massively use computers at work, to communicate and for entertainment. And, while doing so, most of us sit in front of the computer for a long period of time, unconsciously leaning the head and straining the neck towards the keyboard and monitor. This in turn poses a risk of straining the cervical spine, which in a long-term forced position, can lead to a more permanent damage. Thus, don’t be surprised if you start to feel frequent neck and shoulder pain.