A Simple Chair Test Could Predict Heart Risk in Older Adults
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As we grow older, staying healthy becomes more important—but also more challenging. For people with high blood pressure, or hypertension, the risks of heart disease and death increase with age. But what if a simple test using just a chair could help spot those at higher risk? That’s exactly what a large international study suggests.
Researchers from 28 countries, including those in Europe and Israel, studied how well older adults performed a basic “chair stand test”—and found a clear link to survival rates.
What Is the Chair Stand Test?
The chair stand test is exactly what it sounds like: you sit in a regular chair, cross your arms over your chest, and then stand up and sit down five times as fast as you can—without using your hands. The time it takes to complete this test says a lot about your lower body strength, balance, and general physical function.
This test is simple, requires no fancy equipment, and can even be done at home. It's already used in physical therapy and some health assessments, but now researchers think it could be a powerful tool for predicting health risks in older people with hypertension.
What the Study Found
The study looked at over 18,000 people aged 50 and older who had high blood pressure. Researchers followed them for about 3.5 years on average to see who passed away, and whether their deaths were caused by heart problems.
They discovered that those who completed the chair stand test quickly—around 7 seconds—were significantly less likely to die from any cause or from heart-related conditions than those who took longer—around 19 seconds or more.
The risk was highest for people with the slowest times, but interestingly, both extremely fast and extremely slow times were linked to changes in risk. Still, the general trend was clear: slower performance meant higher risk.
Why Does This Matter?
High blood pressure is a leading cause of heart attacks and strokes. Many older adults have it, but not all face the same level of danger. Having a simple, low-cost way to check who’s most at risk could help doctors and caregivers take action earlier.
Faster chair stand times often mean someone has stronger muscles, better balance, and overall good physical health. On the other hand, slow performance may signal poor muscle strength, mobility issues, or early signs of sarcopenia—a condition of muscle loss common in older adults that’s tied to more illness and shorter lifespans.
What You Can Do
Here are a few practical tips based on this research:
- Try the test at home – Use a timer and see how long it takes you (or a loved one) to do 5 sit-to-stands from a chair. Try not to use your hands.
- Aim to stay active – Regular exercise, especially resistance or strength training, can help improve chair stand performance over time.
- Talk to your doctor – If you have high blood pressure and struggle with mobility, bring it up during your next visit. They might suggest physical therapy or safer ways to improve strength.
- Use the test as a progress tracker – It’s not just for predicting risk; it can also be a way to see improvements in fitness after exercise programs.
Final Thoughts
The chair stand test is a fast, easy way to measure physical ability, and now we know it may help predict serious health risks in older adults with hypertension. Published in the journal Maturitas, this research adds to a growing body of evidence that even small, everyday actions—like how quickly we rise from a chair—can tell us a lot about our long-term health.
So if you're over 50 and have high blood pressure, don’t wait for a medical scare. Stand up, sit down, and see what your body tells you. It just might save your life.