by James Schaefer, MS, LAT, ATC

When it comes to predicting longevity, most people think of blood pressure, cholesterol, step counts, or other positive lifestyle choices. But researchers are finding that one of the simplest ways to gauge your long-term health doesn’t require lab work or a treadmill. It just requires you to get on the floor.

Our ability to move with ease – how well we sit, stand, bend, and balance – tells a powerful story about our overall fitness. While aerobic activity strengthens the heart and lungs, non-aerobic fitness (things like strength, flexibility, balance, and body composition) plays a crucial role in how we age. The stronger and more mobile we are, the better we can maintain independence, prevent injuries, and enjoy life well after we’ve clocked out for the day.

Measuring Longevity

One study highlighted the Sit-to-Rise Test (SRT) as a quick, reliable way to measure overall physical readiness. The concept is simple: from a seated position on the floor, rise to standing using as little support as possible from your hands, knees, or sides.

The test doesn’t just measure leg strength, though remember how important that is from last week’s Digest. The results also reflect balance, flexibility, and core stability. In the study, participants with higher scores were more likely to live longer and experience fewer cardiovascular-related complications. In other words, your ability to get up easily could signal how well your body is prepared to keep you moving for the long run.

Building Strength

Industrial athletes rely on their bodies to perform physically demanding work every day. While endurance matters, so does the ability to control and stabilize movement under strain. Strength training two to three times per week on non-consecutive days, as recommended by the American Heart Association, helps maintain muscle and joint health. Adding balance and flexibility routines, like single-leg stands, gentle yoga poses, or stretching before and after shifts can reduce stiffness and improve mobility.

If you struggle with the SRT, that’s okay! It’s meant to reveal where improvement can happen. Regular strength and mobility work can help you score higher over time and, more importantly, move through your day with greater comfort and confidence.

Prevention Favors The Prepared

Longevity isn’t about doing more. It’s about moving better. Debrief, recuperate, and focus on how your body moves through simple, intentional patterns. A little time spent sitting, standing, and stretching today can set you up for years of strength and stability tomorrow.

James Schaefer, MS, LAT, ATC || James earned both his bachelor’s and master’s degrees from Illinois State University. Upon graduating in 2010 and 2018, respectively with degrees in kinesiology and recreation, he worked in several settings from traditional outreach, to hospital-based clinics, as well as at the collegiate level. He enjoys working in the yard, golfing, walking his dog, and spending time with his wife and son.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!