A simple test that takes only seconds to complete can help predict how long you might live, new research suggests.

The “sitting-rising test,” or SRT, gauges how well you can sit down and rise from the floor without assistance. Middle-aged and older adults who scored low on performance had about an 11 times increased risk of death compared to those who could perform the test unassisted, according to a study published in June in the European Journal of Preventive Cardiology.

The SRT is a good predictor of lifespan because it measures several aspects of non-aerobic fitness, which is increasingly being recognized as just as important to longevity as cardio, Claudio Gil S. Araújo, MD, PhD, lead study author and director of Research and Education at Exercise Medicine Clinic-CLINIMEX, told Health. Here’s what you need to know about the test and what it might say about your fitness and longevity. The SRT test measures how well you can sit and rise from the floor, deducting points if assistance is needed. Starting with a maximum score of five points for sitting and five for rising, one point is deducted if any body part, such as a knee or hand, is needed for support during test execution. Any unsteadiness or loss of balance during the test knocks off a half point.

To try the test at home, follow these steps: Start by standing barefoot on a non-slip surface such as a thin mat. Make sure you’re wearing clothes that allow you to move your body freely. Without worrying about speed, try to sit on the floor using the least amount of assistance needed. From the sitting position, try to rise back up to standing, again using the least amount of assistance needed. Throughout the test, you can cross your legs without any deductions—as long as you don’t use the sides of your feet for support. A perfect score of 10 indicates the ability to stand and rise unassisted, while a score of zero indicates someone is unable to stand and rise alone without assistance.

Experts say that people with physical disabilities, or who are pregnant or elderly shouldn’t try the test. The paper builds on a 2014 study led by Araújo, which found a link between low SRT scores and an increased risk of death from any cause.