Firearm User Network

Simple Sitting Test Predicts How Long You’ll Live
Flexibility, balance and muscle strength are key indicators of longevity.
by Becky Lang
Discover Magazine November 2013
http://discovermagazine.com/2013/nov/05-sit-down

Brazilian physician Claudio Gil Araujo noticed long ago patients having trouble with motions such as bending down to pick up something off the floor or easily rising from a seated position indicated a loss of muscle, balance, and flexibility, all which indicate an increased chance of mortality.

Araujo eventually developed a simple test requiring no equipment called the Sitting-Rising Test. In a study published in the European Journal of Cardiology, Araujo had more than 2,000 patients ages 51 to 80 at at Clinimex Exercise Medicine Clinic in Rio de Janeiro take the SRT. The study concluded that people scoring less then eight points on the SRT were twice as likely to die within the next six years compared with those scoring higher and scoring scored three points or less indicated a 500% increased chance of dying within the same period compared with those scoring more than eight points. Each point increase in SRT score was associated with a 21 percent decrease in mortality from all causes.

To perform the SRT, sit down on the ground. Using no support is a perfect score of five. Using your hands or forearms on the ground or your body to help is a one point deduction for each contact. Appearing to lose balance is a half point. Then stand up, with the same scoring and deductions. Add them together for total score.

These illustrations from Discover Magazine shows how to perform the Sitting-Rising Test (SRT).

If you imagine a rifle in that woman’s hands, you’ll notice she basically assumed a cross leg sitting position. Being able to get smoothly into and out of a sitting position with a rifle in your hands and using minimal to no support to do so yields a high SRT score. As with your marksmanship, shooting seated from a bench is also harmful to your health.

Medical professionals have spoken. An ability to get into and out of rifle shooting positions indicates a maintenance of sufficient muscle, flexibility, and balance for a long, healthy life. Dry practice and live fire regularly from field shooting positions. It’s for your health!

More:
http://startingstrength.com/training/modifying-the-program-for-geezers

Some research indicates strength training may be more effective for heart health and overall health than cardio, especially for older people.
https://knowridge.com/2018/11/for-older-people-weight-training-is-more-important-than-cardio-exercise/
https://nypost.com/2018/11/19/lifting-weights-is-better-for-your-heart-than-cardio-study/