Get a grip: grip strength may be a predictor of longevity
Studies show grip strength may be a better predictor of life expectancy than blood pressure
Several months ago, I reported on the very simple test that measured your ability to stand on one leg for 10 seconds. Based on a research study, it was, amazingly, a good predictor of longevity. Now I’m starting to read a lot about grip strength as a similar predictor.
The topic is summed up well in this article. It cites a research study that found that people with feeble handgrip strength “showed signs of accelerated aging of their DNA. Their genes appeared to be growing old faster than people with greater strength.”
This finding supported previous research equating strength with reduced risk of high blood pressure, of heart disease, and of many other chronic illnesses.
There’s a difference, of course, between correlation and causality. The article quotes Mark Peterson, an associate professor of physical medicine and rehabilitation at the University of Michigan: “Grip strength is often called a biomarker of aging. But the biological context for why it’s so predictive of positive and negative outcomes during aging hasn’t really been clear.”
Dr. Peterson offers some interesting speculation, so read the full article for a more detailed description of how he did the research and where it might be heading. It may be that strength training can actually influence the rate at which we age.
How do you measure your grip strength?
The most straightforward way is with a device called a dynamometer. They’re readily available on Amazon, at prices ranging from under $50 to over $200. You can also rig up a similar test by holding and squeezing a bathroom scale. Check any of these videos on YouTube that will show you how.
What’s a good score?
There are numerous charts and graphs online; here is a good article that sums up norms for male and female, at various ages.
How do you improve?
It can be as simple as squeezing a tennis ball several times a day. Not surprisingly, there is a huge range of more elaborate devices readily available online. Many experts note that as your overall strength increases, so will your grip — so it’s a good idea to widen the scope of your strength training, either at home or at the gym.
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