Would you believe that the way you sit and stand from the floor using only your legs might determine how long you might live? That's what a recent study in the European Journal of Preventive Cardiology predicts. While longevity tests for many involve complicated diagnostics or lengthy lab work, this low-aerobic test is deceptively simple yet potentially a powerful indicator of your overall health and future likelihood of death, particularly of heart-related causes.

What is the Sitting-Rising Test (SRT)?

The Sitting-Rising Test (SRT) sounds easy, sit down on the ground and stand up again, with the minimum amount of help from your hands, knees, or other appendages. But doing it successfully involves a subtle mix of balance, muscle power, flexibility, and coordination—each of which is important for healthy aging.

The participants begin in a standing position and are asked to sit cross-legged on the floor and then stand up. Points are lost each time a hand, elbow, knee, or any other part of the body is used for support. Losing balance or not being steady costs half a point. The test has a maximum score of 10 points.

How the Test Connects to Longevity?

Researchers from the Exercise Medicine Clinic in Rio de Janeiro tested 4,282 adults between 46 and 75 years of age over a 12-year duration. A majority were male, and all were given a baseline health assessment prior to being invited to respond to the SRT.

The findings were striking. Patients who scored lower on the test—0 to 4 points—had six times higher mortality from cardiovascular causes than those who scored a score of 10. Fifty percent of those with a score of zero had died within 12 years, compared with only 4% of those with a score of 10.

Notably, for each one-point lower SRT score, there was a 31% increased risk of cardiovascular disease or other natural cause death, such as cancer. In participants with an established diagnosis of coronary artery disease, death risk was three times greater if they had a low SRT score.

Cardiovascular fitness has long been associated with aerobic capacity, like VO₂ max and endurance. But according to Dr. Claudio Gil Araújo, lead author on the study, other areas of fitness—muscle strength, flexibility, balance, and body composition—are just as vital in aging well.

The SRT is unique because it simultaneously measures all these components. Unlike isolated balance or grip strength tests, the SRT reflects full-body coordination and muscular control, serving as a proxy for overall physical health.

"Although this test doesn't always specifically forecast how many years a person has left," states Dr. Araújo, "a higher score is plainly linked with a lower risk of death, so it's a useful, cost-effective test of functional fitness."

The SRT is part of a increasing arsenal of functional tests that have been found to be predictive of longevity. Research in 2022 discovered that individuals who were not able to stand on one foot for 10 seconds had almost twice the risk of dying over the next decade.

Other trendy evaluations are:

Six-minute walk test: Tests cardiovascular endurance by monitoring how far an individual can walk in six minutes.

Sit-to-stand test: Measures lower body strength and balance by recording the number of times a person can stand up from a sitting position within 30 seconds.

How Muscle and Flexibility Affect Longevity?

Why is the capacity to stand alone significant? Scientists think it has to do with a number of physiological mechanisms. Proper muscle strength and flexibility are linked to lower blood pressure, lower inflammation, healthier resting heart rate, and healthier insulin sensitivity. These combined factors decrease the risk of chronic disease, including diabetes, heart disease, and even cognitive impairment.

Before you go ahead and test the SRT, precautions need to be taken. According to Dr. Araújo, follow these:

• Only take the test if you do not have any joint pain or mobility problems.
• Utilize a soft pad or mat on a non-slippery area.
• Have someone around to help or support you if necessary.
• Wear loose clothing and remove shoes and socks.

To do it at home: Stand with one leg crossed over the other and lower yourself to the ground without holding onto anything or using knees. Then come back up in the same manner. Count your score on how many parts of your body you needed to use for support.

Like all research, this study has its limitations. All participants were recruited from a private clinic in Brazil, raising questions about generalizability across different ethnicities, economic groups, and healthcare systems. The researchers also lacked data on smoking status—an important variable in cardiovascular and cancer-related deaths.

Nevertheless, the consequences are significant. The research confirms the increasing realization that healthy aging is not only about appearance, but about preserving the type of whole-body functionality that allows individuals to be active and independent well into old age.

The SRT points to a crucial truth about health and well-being: lifespan and healthspan are not identical. Although most individuals desire to live longer, the aspiration should be to live healthier, with autonomy, mobility, and energy.

This 10-second test won't substitute annual check-ups or diagnostic tests, but it provides a shocking glimpse into how your body is aging and what you might need to improve.

Your SRT score is not set in stone. You can increase flexibility, balance, and muscle tone with strength training, yoga, Pilates, tai chi, and mobility exercises, all of which can lead to a better score—and maybe a longer, healthier lifespan.

Next time you're wondering about your long-term health, skip the palm reader and try this scientifically-proven test. It might only take a few seconds, but what you learn could last a lifetime.

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your Progress

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

What Are The Common Injuries in Football?

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Football Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

1. Always Starting With the Right Side

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

2. Only Practising the Asanas You Are Good At

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.

3. Skipping Practice When Time Is Short

But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.

High-Intensity Interval Training or HIIT has become fitness’s darling for its efficiency: short sessions, intense output, and real results. You burn fat fast, build strength, and maybe even get a runner’s high without logging miles. Still, that thrill can hide a dilemma: doing HIIT every day may do more harm than good. Even as it offers potency, it also pumps up cortisol—the stress hormone—and that’s where things start to tilt.

According to fitness experts, high-intensity workouts trigger cortisol, elevating heart rate, breathing, and blood pressure. That’s fine in controlled bursts—it’s how HIIT pushes your body to adapt. But if your training cadence is relentless and stress from life piles on (say, the pandemic years), your body stays locked in fight-or-flight mode. What feels productive could quietly erode your metabolism, immunity, mood—and long-term health.

HIIT—high-intensity interval training—delivers power-packed bursts of effort, short recovery, and tangible results. You get calories burned, stamina boosted, and even mental focus sharpened in less time than traditional workouts but push too hard, too often, and your body begins to push back. Daily HIIT can shift from performance enhancer to internal stressor, if you're not careful.

Heart

HIIT is exceptional at improving cardiovascular efficiency. Studies consistently show gains in VO₂ max, improved blood vessel flexibility, and better insulin sensitivity—even more so than with steady-state cardio. HIIT reduces resting blood pressure and strengthens the heart’s pump function but when the heart is taxed day after day without rest, it can get overworked—especially if you already have an underlying condition. Overdoing it may result in undue stress on the heart, making symptoms like dizziness or chest tightness warning signs, not badges of dedication.

Metabolism

One of HIIT's biggest draws is the metabolic afterburn—or EPOC: your body brûle calories long after you've wiped the sweat away. It’s efficient, effective, and time-friendly. In studies, HIIT matches or surpasses moderate-intensity exercise in fat loss, waist reduction, and insulin sensitivity.³¹ But metabolic stress isn’t just positive. Without proper recovery, the gains plateau or reverse, especially if cortisol stays elevated.

Hormones and Cortisol

When you push your lungs and heart hard, your body ramps up cortisol—the fight-or-flight hormone. Short-term, that's fine but on a daily back-to-back schedule, cortisol becomes chronic. That’s when fatigue, irritability, sleep disruption, weight gain, and even immune suppression show up. Long-term HIIT without recovery doesn't just train your body—it stresses it.

Immunity Takes a Beating

Moderate exercise can boost your defences but constant high-intensity training changes the game- your immune system flags, white cells dip, and healing slows. In research and fitness communities, daily HIIT is linked to more colds, longer recovery, and increased inflammatory markers. That kind of vulnerability is a clear red flag.

Muscles, Joints and High-Impact Risk

Many HIIT workouts involve jumps, sprints, and explosive movements—all great for power, even better for injury risk. Your knees, ankles, shoulders, and back become targets if fatigue or poor form sets in. Routine high-impact HIIT plus weak stabilizers is a recipe for sprains or tendon issues. Recovery days—and movement diversity—are essential damage control.

Cellular and Mental Benefits

When used wisely, HIIT stimulates mitochondrial growth, boosting your cellular energy power. It sharpens cognitive function, supports mood, and improves overall endurance. But this adaptation happens in the recovery phase—not in the push. Without rest, your cells don’t strengthen—they stall.

Safe Way to Do HIIT Workouts

HIIT is one of the most effective training methods out there—it boosts endurance, burns fat, and saves time. But doing it daily without allowing your body to recover? That’s where it starts to backfire.

Pushing through fatigue may feel like dedication, but overtraining from constant HIIT can leave you sore, exhausted, and more prone to injury. Your muscles, joints, and immune system all need time to bounce back. And if they don’t get it, your performance declines—even if you’re working harder than ever.

Your body doesn’t get stronger during workouts; it gets stronger during rest. Recovery is when your muscles repair, your nervous system resets, and your gains actually lock in.

If you’re serious about results, treat recovery as part of the plan, not an afterthought. Two to three HIIT sessions per week, paired with rest or lower-impact training like strength, walking, or yoga, is more than enough for long-term progress. Listen to your body—fatigue, soreness, and poor sleep are signs you may be overdoing it.

Consistency is key, but so is knowing when to hit pause. That’s the real secret to sustainable strength.

Experts universally recommend 2–3 HIIT sessions per week—no more—with at least 24–48 hours between for recovery. That leaves room for walking, strength, flexibility, or restorative movement while giving your body time to adapt. Smart training means crafting a fitness week, not just firing off daily sprints.

HIIT works when you let it. Daily abuse wears you down. For lasting strength, resilience, and mental clarity, couple your intense interval sessions with recovery, variety, and respect. The gains you get may be invisible by the minute, but over time, they shape a fitter, stronger you.