The science behind the challenge
The sitting rising test
A simple floor test that checks strength, flexibility, balance and coordination, all in one movement: sit down on the floor, then stand back up, using as little support as you can.
Where it comes from
The sitting rising test was developed by Brazilian physician Dr Claudio Gil Araújo and colleagues. In a study of adults aged 51 to 80, published in 2012, people with lower scores had a noticeably higher risk of dying during the follow-up years than people with higher scores. It doesn't diagnose anything on its own, but it's a quick snapshot of how well your body handles an everyday task.
How it's scored
Start with 10 points
5 points for sitting down, 5 for standing back up.
Lose 1 point
Each time you use a hand, knee, forearm or the side of your leg for support.
Lose half a point
For a noticeable wobble or loss of balance.
A perfect score is 10: down and up with no hands, no knees and no wobbles.
How Get Up 12 works
The test checks you once. Our challenge turns the same floor-to-feet movement into practice, so it keeps getting easier. You don't need a perfect score: any way up counts.
- 1
Start on the floor
Sit or lie on the ground. Any way down is fine: this is about getting back up.
- 2
Stand all the way up
Finish fully upright with hips and knees straight. Use hands or knees if you need to.
- 3
Back down, repeat
That's one rep. Do 12 of them inside 5 minutes.
- 4
Twice a day
One morning session and one evening session, every day for 100 days.
Stay safe
Clear the space around you and go at your own pace. If you have joint, heart or balance problems, check with your doctor before starting. Stop if you feel sharp pain or dizziness.