A simple hand exercise, often overlooked, can reveal a significant amount about your overall health and how well you’re aging. This exercise isn’t about complex routines or strenuous workouts; it’s about grip strength, the power you have in your hands and forearms. Measuring grip strength is emerging as a surprisingly effective biomarker for assessing vitality, predicting potential health issues, and even indicating longevity.
The Power of Your Grip: A Biomarker of Aging
For a long time, blood pressure was considered one of the best indicators of lifespan, but now, research indicates that hand grip strength may be a more powerful predictor of overall health. Scientists are calling it an “indispensable biomarker” particularly for older adults. This simple test can offer insights into various aspects of your health, including your heart, bones, brain, and even your immune system.
A decline in grip strength isn’t merely about struggling to open a jar; it can be an early warning sign of accelerated aging. Studies have shown a strong correlation between weak grip strength and a higher risk of chronic diseases, frailty, and even premature mortality. Reduced grip strength is also an indicator of reduced muscle strength throughout the body, leading to reduced mobility and potential mental health challenges like loneliness and isolation.
What Does Your Grip Strength Say About You?
A strong grip can signal a variety of positive health indicators, while a weak grip may suggest potential issues:
Cardiovascular Health
- Research suggests that grip strength is linked to cardiovascular health. A weaker grip might indicate poor circulation and potential risk factors for heart disease and stroke. Studies have shown that grip strength is a better predictor of cardiovascular mortality than systolic blood pressure.
- A 5kg decrease in grip strength is associated with an increased risk of cardiovascular disease.
Bone Density and Fracture Risk
- Grip strength has been linked to bone mineral density. Weak grip strength may indicate a higher risk of osteoporosis and fractures. Stronger hands can also help minimize the impact of a fall and prevent fractures.
Cognitive Function
- Studies indicate a link between grip strength and cognitive function. Poorer grip strength has been associated with cognitive decline and an increased risk of dementia. Older individuals with low grip strength may experience declines in mobility, balance and impairments in executive function and memory.
- A number of studies have demonstrated a link between stronger hand grip scores and improved cognitive abilities in older adults, including overall cognition, short and long-term memory, language ability and concentration span.
Muscle Mass and Strength
- Grip strength is a reliable predictor of overall muscle strength and mass. A weaker grip often correlates with lower muscle mass, increasing the risk of injury and impacting overall physical performance.
- As we age, we experience sarcopenia, a loss of muscle mass and function, losing 3% to 5% of muscle mass each decade after the age of 30.
Metabolic Health
- Reduced grip strength has been associated with insulin resistance and a higher likelihood of developing type 2 diabetes. It may indicate underlying metabolic issues.
Immune System
- Research has shown that poor grip strength can be an indication of a weaker immune system, making individuals more vulnerable to infections. People with weaker grip strength are also more likely to experience severe symptoms and complications from illnesses.
Longevity
- Multiple studies link grip strength to longevity and all-cause mortality. Those with lower grip strength are at increased risk for premature death, as well as cardiovascular and respiratory diseases, and certain cancers.
Measuring Your Grip Strength
The most accurate way to measure grip strength is by using a hand dynamometer, a device you squeeze as hard as you can. The test is usually performed with the arm at a 90-degree angle and repeated three times on each hand, with the average score recorded. The Jamar dynamometer is widely recommended for this assessment.
While a dynamometer offers the most accurate readings, you can also get a general idea of your grip strength at home using a bathroom scale and a pull-up bar. Place the scale under the pull-up bar, stand on it, and grip the bar tightly. The difference in the weight reading while gripping the bar and your actual weight indicates your grip strength.
What is Considered “Good” Grip Strength?
Normative values for grip strength vary based on age, gender, and population. Generally, grip strength peaks in the third decade of life and gradually declines. However, studies offer some benchmarks:
- Weak Grip Strength: A grip strength of less than 26 kg (57 pounds) for men and less than 16 kg (35 pounds) for women is often considered weak.
- Average Grip Strength by Age (Dominant hand):
- 18–24 years: Men: 47 kg, Women: 28 kg
- 25–29 years: Men: 48 kg, Women: 30 kg
- 30–34 years: Men: 46 kg, Women: 29 kg
- 35–39 years: Men: 47 kg, Women: 29 kg
- 40–44 years: Men: 47 kg, Women: 30 kg
- 45–49 years: Men: 42 kg, Women: 29 kg
- 50–54 years: Men: 44 kg, Women: 28 kg
For those over 50, some approximate norms include:
- Men:
- 50-59 years: 85-115 lbs (38-52 kg)
- 60-69 years: 75-105 lbs (34-48 kg)
- 70-79 years: 65-95 lbs (29-43 kg)
It’s important to note that these are just averages. Your personal grip strength can also be influenced by your lifestyle, activity level, and genetics.
Improving Your Grip Strength
The good news is that grip strength can be improved at any age through targeted exercises. Here are a few exercises you can incorporate into your daily routine:
Simple Exercises
- Towel Wring: Soak a towel, then wring it out using both hands. Repeat in both directions.
- Stress Ball or Putty Squeeze: Squeeze a stress ball or putty ball repeatedly.
- Rubber Band Finger Extensions: Place a rubber band around your fingers and thumb and spread your fingers away from your thumb.
- Hand Grippers: Use commercially available hand grippers for resistance training.
Incorporate Whole-Body Strength Training
- Focus on overall strength and weight bearing exercises.
Other Factors
- Prioritize a diet with sufficient protein.
Maintaining or improving your grip strength not only enhances your physical capabilities, but can also help with cognitive ability and overall well-being.
Grip Strength: A Key to Healthy Aging
Your hand grip strength is more than just the ability to open a jar or shake someone’s hand firmly. It’s a powerful indicator of your overall health, reflecting your muscle mass, cardiovascular health, cognitive function, and more. By measuring your grip strength, and actively working to maintain and improve it, you can gain valuable insights into your aging process and take steps to enhance your long-term health. Focusing on grip strength, along with a healthy lifestyle, can help you stay healthier, stronger, and more active as you age.
