What the 30-second chair stand tells you (and what it doesn’t)

A 30-second chair stand is simple: sit in a chair, stand up and sit down as many times as you comfortably can in 30 seconds, and count. It is a way to notice how your legs and your standing feel over time. It is not a diagnosis and it is not a medical test.

What it can tell you

Used the same way each time, it gives you one small number to watch. Over weeks, that number can gently rise as your legs get used to standing. It is a mirror of your own effort, not a grade.

• Do it the same way each time: same chair, same 30 seconds.
• Count the same way each time: with your hands, or without. Note which you did.
• Compare each check only with your own earlier checks done the same way.

What it can’t tell you

• It cannot assess your chance of falling, and it is not a balance test.
• It does not have an age chart or a “normal” number to reach. Numbers like that come from studies of groups, not of you.
• One day’s number means little on its own. A bad night’s sleep or a stiff morning can change it.
• It is not a reason to worry, and not a reason to stop moving.

How to keep it useful

In Good Footing, the 2-week check is exactly this: a self-counted chair stand, saved with the date and whether you used your hands. Progress shows your own checks over time, and the 12-week plan compares your latest check only with your first one done the same way.

You compare only with yourself. That is the point.

If something feels wrong

Stop if anything hurts or you feel dizzy. If you have a health condition, or you have had a fall or felt dizzy in the past year, talk to your doctor. For more help with the app, see Support.