Read Time: 3 minutes
What if I told you that one of the best indicators of how well you'll age takes just 30 seconds and requires nothing more than a chair?
It's called the 30-Second Chair Stand Test, and it measures something incredibly important:
Your lower body strength.
Why does that matter?
Because leg strength isn't just about exercising—it predicts your ability to stay independent, avoid falls, and continue doing the things you love as you get older.
Try It Yourself
Grab a chair that's about knee height.
Sit near the front of the chair.
Cross your arms over your chest.
Stand up fully and sit back down.
Repeat as many times as you can in 30 seconds.
Count only the times you stand up completely.
How Did You Do?
These numbers aren't guesses. They come from a study of more than 7,000 adults ages 60-94 and are widely used by healthcare professionals to measure lower-body strength and healthy aging.
These are considered average scores:
Age | Men | Women |
|---|---|---|
60-64 | 14-19 | 12-17 |
65-69 | 12-18 | 11-16 |
70-74 | 12-17 | 10-15 |
75-79 | 11-17 | 10-15 |
80-84 | 10-15 | 9-14 |
85-89 | 8-14 | 8-13 |
If you're below these ranges, don't panic. Think of it as a warning light on your dashboard, not a diagnosis.
Why This Test Matters
Researchers have found that poorer performance on chair stand tests is associated with:
Higher risk of falls
Greater difficulty maintaining independence
Increased risk of hospitalization
Higher rates of cardiovascular disease and even earlier death
In one large study of more than 18,000 older adults with high blood pressure, slower chair stand performance was associated with a significantly higher risk of both cardiovascular and all-cause mortality. Another study found that chair stand performance helps identify frailty and predicts future health outcomes. A recent study also showed that lower sit-to-stand power was associated with a substantially higher risk of death in older adults.
The message is simple:
Strong legs are one of the keys to healthy aging.
Why Your Legs Matter So Much
Every day, you perform dozens of "chair stands" without thinking about it:
Getting off the couch
Standing up from the toilet
Getting out of your car
Picking up your grandkids
Climbing stairs
When leg strength declines, life gets harder quickly.
The good news?
Leg strength responds incredibly well to exercise—even later in life.
Three Exercises to Improve Your Score
1. Sit-to-Stands
Sit down and stand back up 10 times.
Repeat 2-3 rounds.
2. Step-Ups
Use the bottom stair in your house.
10 reps each leg.
3. Walking
Aim for 20-30 minutes most days.
Walking helps maintain the strength and endurance needed for everyday activities.
Why This Matters
Most people don't wake up one day and suddenly lose their independence.
It happens gradually.
A little less strength.
A little less balance.
A little less confidence.
The 30-second chair stand test gives you a chance to catch those changes early and do something about them.
Thirty seconds today could tell you a lot about your future health.
Try the test and let me know your score.
See you next week,
Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute
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Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.
The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.
Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.
For personalized care or specific advice, please schedule an appointment with a qualified professional.
