30-Second Chair Stand

How many times can you stand up from a chair in 30 seconds?

It is a simple check of leg strength and endurance. Your phone counts for you and checks every stand.

You need

• A sturdy chair with no arms
• A wall to put it against
• A spot to prop your phone
• About 2 minutes

Before you start

This is a 30-second check of leg strength and endurance. You stand up and sit down as many times as you can, arms crossed.

• Skip it today if you feel unwell, or you have pain that is sharp or new.
• If you have had recent surgery or an injury to your legs, hips or back, or you have been told to limit exercise, check with your doctor first.
• If you are unsteady on your feet, have someone in the room with you.

You can stop at any time. Tap the big Stop button, or just sit down.

Set up your space

1. Chair against the wall. A chair about knee height. Use the same chair every time.
2. Phone 6 to 8 feet away, propped up tall, at about seat height.
3. Sit with your side to the phone, not facing it. Head to feet in the picture.
4. Do 2 slow practice stands, arms crossed, before the test.

Tip: lean your phone on books or a water bottle. No stand needed. Shoes on or bare feet, no socks on a smooth floor.