Getting up off the floor..?! (2.2)

LIFETIME HIP & KNEE

Read on: danhwilliams.com

Read time: 1.5 minutes

#096: How do you get off the floor?

It's a simple question..

A tougher one than last week, that adds more detail. And turns out.. it's another secret to living longer..

This is the Sit-Rise test:

(direct from our lounge this week..

..better done on a soft floor 😀)

The Sit-Rise test looks at:

Balance
Strength
Flexibility
Body composition

Here's how the Washington Post describes it..

You start with 10 points

Subtract -1 point every time you use a hand or knee to help you down or back up again.

Subtract 1/2 point for a wobble.

So, touch the floor with one hand (-1) getting down, and a knee (-1) and hand (-1) getting up.. that's a score of 7 points.

Why do I like it?

The research that goes with Sit-Rise remind me of people I've been lucky enough to meet in my clinic:

85yr old who always puts his trousers on standing up, or
90yr old who touches his toes 10x every morning, or
88yr old with 2x knee replacement and a revised hip who does 10x squats twice a day to stay strong and balanced.

Trousers, toes + squats.

I ask anyone over 85yrs old 'What's your secret..?'

And what those guys reply chimes with the results of the Sit-Rise paper from June this year..

The Sit-Rise paper published 18 June 2025

6x less likely

This is another 6x times indicator of death

(or life!)..

This time a study of:

4,282 men + women
Between 46 + 75 years old
And a whopping 12 years follow up..

And the results? Well, those who scored:

0 to 4 => 6x more likely to die
4.5 to 7.5 => 3x risk of dying

(over the next 12years

of cardiovascular disease or natural causes)

The results back up a previous study of 2,000 people followed for 6 years where.. a score of 8 to 10 "indicated a particularly low risk of death".

So, yet another test that aligns with the evidence on hip + knee pain

Higher activity levels and strength get better outcomes for people with hip or knee pain. Newsletter #009 again for that 10,000 person evidence.

Our hips and knees ARE trying to tell us something..

Do what they need to do more with less pain..
AND LIVE LONGER..!

.(.or, at least, die trying)

Next week

I'll move away from Sit-to-Stand and Sit-Rise.

(I do like those lessons) 👏👏

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Duchy Hospital
Truro
TR1 3UP
United Kingdom