The 30-Second Sit to Stand Test
To complete this challenge, all you need is a sturdy dining chair, a timing device (such as a mobile phone) and something to place your device on whilst you do the challenge.
Steps for completing the challenge
1. Sit in the middle of the chair.
2. Place each hand on the opposite shoulder crossed at the wrists.
3. Place your feet flat on the floor.
4. Keep your back straight and keep your arms against your chest.
5. On “Go”, rise to a full standing position and then sit back down again.
6. Repeat this for 30 seconds.
If at any point you feel dizzy or breathless stop the challenge.
How did you do?
Results for men
| Age | Below average | Average | Above average |
|---|---|---|---|
| 60-64 | <14 | 14-19 | >19 |
| 65-69 | <12 | 12-18 | >18 |
| 70-74 | <12 | 12-17 | >17 |
| 75-79 | <11 | 11-17 | >17 |
| 80-84 | <10 | 10-15 | >15 |
| 85-89 | <8 | 8-14 | >14 |
| 90-94 | <7 | 7-12 | >12 |
Results for women
| Age | Below average | Average | Above average |
|---|---|---|---|
| 60-64 | <12 | 12-17 | >17 |
| 65-69 | <11 | 11-16 | >16 |
| 70-74 | <10 | 10-15 | >15 |
| 75-79 | <10 | 10-15 | >15 |
| 80-84 | <9 | 9-14 | >14 |
| 85-89 | <8 | 8-13 | >13 |
| 90-94 | <4 | 4-11 | >11 |
Do you need to improve your strength and balance?
Dance to Health is a fun way to increase your strength and balance, enabling you to enjoy an active and healthy lifestyle.
- Online or in-person classes
- Delivered by fully trained dance artists.
- Fun and effective exercise.
- Social time included.
Dance to health
1st Floor, 3 Welch Way, Witney, Oxfordshire, OX28 6JH
Registered Charity: 1134572
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