The 30-Second Sit-to-Stand Test: A Simple, Inclusive Way to Support Staff Wellbeing
Not all wellbeing programs require big budgets or complex apps. Sometimes, small prompts are the most powerful — especially when they help people connect with their health in a practical, personal way.
One of the simplest yet most insightful of these is the 30-second Sit-to-Stand test — a quick activity that can quietly highlight how we’re doing in terms of mobility, strength, and long-term independence.
This isn’t a challenge or a fitness test. It’s an inclusive, accessible tool that HR and People & Culture teams can use to spark reflection, encourage movement, and support preventative health.
What Is the 30-Second Sit-to-Stand Test?
The test is simple:
How many times can you stand up from a chair and sit back down in 30 seconds — without using your hands?
That’s it.
It’s a safe, evidence-based way to gauge:
- Lower body strength
- Core stability
- Balance and coordination
It’s widely used by physiotherapists and occupational health practitioners — and it’s suitable for nearly everyone, regardless of fitness level.
Why HR Should Promote This
You’re not asking employees to “prove” anything. Instead, you’re offering a private, reflective prompt to help them think about:
- How their body feels
- Whether they’re moving enough
- What small steps they could take to feel better over time
Promoting this test supports your wellbeing strategy in several ways:
1. Encourages Early Action
If someone struggles to do more than a few repetitions, it might prompt them to:
- Move more during the workday
- Try a stretching or strength routine
- Speak with a GP or physiotherapist
These early actions can help prevent musculoskeletal issues — a major driver of outpatient claims.
2. Supports Preventative Wellbeing
Instead of waiting for a health issue to develop, this test encourages people to check in with themselves regularly.
It’s especially useful for hybrid and remote teams who may be spending more time seated than before.
3. Promotes Movement Without Pressure
The test feels approachable — there’s no leaderboard, no one watching, and no pressure to perform.
It’s about awareness, not achievement.
How to Share It With Your Team
Here’s a simple way to introduce it in your internal comms or wellbeing newsletter:
“Here’s a quick way to check in with how your body’s feeling today — the 30-second Sit-to-Stand Test. It’s not about how many you can do, just a gentle reminder to pause, move, and notice your strength and balance.”
Include a short explanation:
- Sit in a sturdy, armless chair
- Cross your arms over your chest
- Set a timer for 30 seconds
- Count how many times you can stand up and sit down — without using your hands
>> See how the BBC explains it
>> Download this PDF from the CDC
You can even link to light resources like:
- Beginner leg-strengthening routines
- Desk-based mobility tips
- Health insurer-supported physio sessions or virtual check-ins
Why It Matters for Insurance and Claims
Many group health insurance claims are driven by:
- Back and joint pain
- Falls and mobility loss
- Long-term inactivity and sedentary habits
Promoting gentle movement and body awareness can help reduce these issues — not through grand wellness schemes, but through consistent, empowering nudges.
Fewer avoidable claims often means lower renewal premiums — and better overall wellbeing.
One World Cover’s Role
We help HR and People & Culture leaders:
- Promote inclusive wellbeing initiatives like this
- Unlock value in their existing insurance plans (such as Employee Assistance Programs or EAPs)
- Improve plan sustainability through smarter, staff-friendly engagement
Want help building a simple monthly wellness moment like this into your HR calendar? We’ll provide the messaging, link it to your current plan benefits, and help you measure impact.
Please get in touch: [email protected] or click here to contact us.
