Can you sit on the floor and stand up without hands? Score your own test

Sit down on the floor and stand back up, no hands. That simple move checks leg strength, balance and hip and ankle movement all at once, and researchers have scored it out of 10.

Tick which supports you need on the way down and up, see your score and band, and get a note on where your points went. Then follow a four-week plan to improve it. Not medical advice: check with a doctor or physio first if you have knee, hip, back or balance problems.