A simple chair exercise is drawing attention as more Americans look for ways to stay mobile, independent and physically capable as they age.

The test is straightforward. It measures how many times a person can stand up from a chair in 30 seconds, and experts say that number can reflect lower body strength, mobility, functional fitness and healthy aging.

Interest in the movement appears to be rising. Online searches for "sit to stand exercise" increased 287% over the past three months, according to Google Trends analysis cited in the report.

The CDC's Stopping Elderly Accidents, Deaths & Injuries program says the purpose of the 30 second chair stand test is to assess leg strength and endurance. The program also states that below average scores can indicate increased fall risk.

Bruno Pontes, an ACSM and AFAA certified personal trainer at Muscle Booster in California, explained to Fox News Digital why the test is considered useful. He said it reflects an everyday movement rather than an isolated gym based strength task.

Nick Schofield, a tactical athlete physical coach in the U.K., also provided a video demonstration of the exercise for Muscle Booster. The test requires only a sturdy chair, according to Pontes.

To perform it, the chair should be placed against a wall so it does not move. The person starts seated upright with feet flat on the floor, shoulder width apart, and arms crossed over the chest.

When the timer begins, the person rises to a full standing position with straight knees and hips, then sits back down again. The total number of full stands completed in 30 seconds is recorded.

Pontes noted that people with significant balance problems, recent surgery, severe joint pain or cardiovascular concerns should consult a healthcare professional before attempting the test. The score that may be considered strong can vary by age and gender.

The benchmarks cited in the report are based on how many full stands can be completed in 30 seconds from a standard height chair. For ages 60 to 64, the benchmark is 14 or more for men and 12 or more for women.

For ages 65 to 69, the benchmark is 12 or more for men and 11 or more for women. For ages 70 to 74, it is 12 or more for men and 10 or more for women.

For ages 75 to 79, the benchmark is 11 or more for men and 10 or more for women. For ages 80 to 84, it is 10 or more for men and 9 or more for women.

Pontes cautioned that the number itself should not become the main focus. He said the broader point is whether the movement becomes easier and whether daily activities become easier over time.

The report also listed exercises Pontes said can help improve sit to stand performance at home. These include squats, lunges and calf raises, which he said target muscles involved in lower body strength.

Squats can be done by standing with feet shoulder width apart and lowering the hips back and down into a seated position. The back should stay straight and the chest should remain up, according to the instructions in the report.

Lunges are performed by standing with the feet shoulder width apart and stepping forward with one leg. The front knee should form a right angle and sit directly over the ankle or heel without moving past the toes.

The movement is held briefly before pushing through the heel of the front foot to return to the starting position. The same action is then repeated with the other leg.

"Calf raises help keep the calf muscles strong and functional as we age, to support everyday, functional movements," Pontes said.

To perform calf raises, the person stands with feet hip width apart, keeps an upright posture and engages the core. The heels are then raised off the floor by pushing through the balls of the feet, paused briefly at the top, and lowered back down with control.

Pontes said people become more susceptible to sarcopenia as they age, describing it as the gradual loss of muscle mass and strength over time. He said that can make routine activities more difficult and raise the risk of injury.

Lower body strength supports daily movements such as climbing stairs, getting up from chairs, carrying groceries and walking confidently, according to Pontes. He said maintaining strength in the legs and hips helps preserve mobility and reduce the risk of falls and injury.

"This mobility helps enable people to remain active and keep moving freely through their later years."