We’re inviting Move it or Lose it class members to take part in our 30 Second Sit to Stand Challenge.

This simple challenge helps us show the impact our classes are having on strength, stamina and everyday independence. By comparing your score with average results for your age and gender, we can see how many Move it or Lose it class members are outperforming their peers — and helping to prove that our classes really are turning back the clock on ageing.

It only takes 30 seconds, and every result helps us tell the story of the amazing things happening in Move it or Lose it classes across the country.

What you’ll need

You will need:

• A sturdy chair without arms
• A wall to place the chair against so it does not move

Please only take part if you feel safe and well enough to do so. If you are unsure, have pain, dizziness, or feel unsteady, please do not complete the challenge without support.

How to do the challenge

• Sit towards the front third or front half of a sturdy chair, with your feet flat on the floor.
• Sit tall with good posture and gently draw your feet back so your knees are roughly over your toes.
• When the countdown starts, push down through your feet, lean slightly forwards and stand up fully from the chair.
• Then sit back down safely, making sure your bottom touches the chair before standing again.
• Repeat as many times as you can in 30 seconds.
• Count the number of full sit-to-stands you complete. This gives you your score and can also help you track your progress over time.

Important

For this challenge, please try not to use your hands or arms to push up from the chair. This helps us measure your leg strength more accurately.

However, your safety comes first. If you need to use your hands, feel unsteady, or feel uncomfortable at any point, please stop.

Ready?

Watch the 30-second countdown video below and count how many full sit-to-stands you complete.

Tell us your result

Once you’ve completed the challenge, please fill in the short form below.