Maintaining mobility is a crucial part of healthy aging. As we get older, many of us start to slow down and become more limited in our daily activities. This is often due to declines in mobility, or the ability to move around freely and independently. Staying mobile as you age not only improves y our physical and mental health, but also reduce the risk of falls — a leading cause of injuries among older adults. You don’t have to wait until you qualify for a senior discount to start working on your mobility. But first, it’s important to assess where you are to see how much you can improve There’s one movement you can perform to assess your mobility as you age — and you can do it from anywhere. Diet Exercise Apr 15 How long is an effective workout for weight loss? Trainer reveals the ‘sweet spot' Diet Exercise Jan 10 Strength training is crucial after menopause. How to make the most of your workouts Trainer tip of the day: Get up from the floor without your hands to assess your mobility The floor-to-stand test, also called sitting-to-rising test, is a simple way to assess your mobility, as well as strength, flexibility and power, Brianna Steinhilber, certified personal trainer and TODAY.com health editor, says. The test involves sitting down on the floor and standing back up without using your hands or knees for assistance. This test has been around for while but recently went viral as a challenge on social media. “Many people were shocked at how hard the seemingly simple movement is,” says Steinhilber. “Once you know how much is required of your body to perform the move, it’s not surprising,” she adds. Why it matters The floor-to-stand test challenges the body in several ways. “It requires flexibility in the hips and knees, strength in the lower body and core, power in the lower body to propel yourself up off the ground,” Steinhilber explains. Most importantly, the test requires good balance — “something that we lose over time and is a big predictor of fall risk as we age,” Steinhilber adds. The movement is a snapshot of your current mobility and also a good indicator of how mobile you will be as you age. “Being able to pass this test is a great fitness goal to work toward,” Steinhilber says. In addition to mobility, your score on this test may help predict how long you’ll live, TODAY.com reported previously. How to get started If you want to try the sit-to-stand test, all you’ll need is a flat surface and a score sheet, which uses a 10-point system. First, sit on the floor with your legs crossed. Slowly try to stand up without assistance. Subtract one point every time you use your hands or knees to help you stand. A score of 10 is perfect, but eight or higher is considered good. “If you can’t do it, don’t worry. You can work your way up to being able to stand without using your hands over time,” Steinhilber explains. Here’s how to improve your score: Start by using a chair or broomstick for support. When this becomes easier, progress to kneeling before the full stand, coming up onto both knees and standing from there. Once you master this, try kneeling on only one knee before standing. Once you are able to consistently stand up with a knee transition, try the move without assistance. Sitting on your butt, cross your legs at the ankles and lean your weight forward, using your core and leg strength to power you to stand up. You can also add exercises to your workout routine to improve the mobility and strength needed to perform this test, says Steinhilber. These include: Single-leg balance Core exercises Lower-body strength moves Hip stretches If you have joint issues that limit your mobility, consult a doctor before trying this test or any new exercises, Steinhilber says. This story first appeared on TODAY.com. More from TODAY: Rihanna’s 7-month-old daughter makes her magazine debut: See Rocki Irish Scott Galloway calls out this parenting style as a major driver of depression in teens An easy checklist for cleaning out your medicine cabinet, from a primary care physician This story uses functionality that may not work in our app. Click here to open the story in your web browser. ...read more read less