Sitting and Rising test (SRT) is a simple test that requires a person to sit down on the floor from a standing position and stand back up without any support or losing balance. According to a study led by Dr. Claudio Gil Araujo, sitting and rising from the floor is closely related to the risk of falling and is a significant predictor of all-cause mortality. Those with the lower score range (0 – 3) exhibit 5-6x greater health risk compared to their better performed counterparts.

The 4-flight stair climbing test is a simple test in which a person needs to walk fast up four flights of stairs without stopping. This test will give you a simple indication of your functional capacity as the effort levels is equivalent to 10 METs of exercise. A study by Peteiro et al. (2019) tested 12,615 older patients over a period of 5 years. Cardiovascular deaths were triple and cancer deaths were almost double in patients with poor compared to good functional capacity (ability to reach 10 METs in an exercise test).

The Japanese Orthopaedic Association designed the LOCOMO Challenge which is a simple single leg stand from a chair. The test is indicative of locomotion ability caused by an inactive lifestyle and aging. Physically inactivite people can lose as much as 3% to 5% of their muscle mass each decade after age 30, thus gradually losing the physical ability to do daily work. With the aging of the population in Hong Kong, it is vital to raise awareness of the importance of Being physically activefor a healthy aging population.

One of the frequently used tests for evaluating the flexibility of the hamstring and back muscles is the simple V Sit and Reach Test. Tightness in these muscles may place increased stress on the lower back and aggravate some of the conditions that lead to sciatica or low back pain. The Report of Population Health Survey 2014/15 by Department of Health, Hong Kong, indicated 22% of respondents experienced lower back pain 30 days preceding the survey. While the cause of lower back pain remains unclear, it is well accepted that frequent exercise and stretching may help maintain muscle strength and joint health, thus providing better support to the trunk and reducing the risk of back injury.