30-Second Sit-to-Stand

What you'll need

• A sturdy chair (no armrests) 43-46 cm high
• Flat floor surface
• A wall behind the chair to prevent sliding
• Someone nearby on first attempts

Protocol

1. 1Use a sturdy chair with no armrests, seat height 43-46 cm (standard dining chair).
2. 2Sit in the middle of the chair, feet flat on the floor shoulder-width apart.
3. 3Cross your arms over your chest (hands on opposite shoulders).
4. 4When ready, press Start. You have 30 seconds.
5. 5Stand up fully and sit back down as many complete reps as possible.
6. 6Each time you come back to a fully seated position, tap the counter.
7. 7If you are mid-stand when the timer ends, do NOT count that rep.
8. 8Stop if you feel chest pain, severe shortness of breath, or dizzy.