Increase Grip Strength to Influence Longevity. Hold on tight! Surprisingly, the ability to grab, hold, or grip something has been identified by researchers as an important biomarker indicating health status. With a stronger grip, one can improve their quality of life and increase their lifespan. Don’t worry if your grip strength seems low. Many exercises help to increase grip strength.
What is Grip Strength?
Grip strength refers to the ability to hold onto objects with mass, securely. Muscles in the forearms, wrists, and hands are used to grasp and hold everyday items from grocery bags to tightly sealed jar lids.
Researchers have identified grip strength in older adults as a predictor of certain health concerns. Some of these include all-cause death cardiovascular disease and death, diabetes, cognitive decline, and disorders such as Alzheimer’s, and physical disability.
How do I Measure Grip Strength?
There are a couple of ways to determine the power of your grip strength. A device called a dynamometer is the most common way to measure the strength of one’s grip. However, a bathroom scale can also measure grip strength, as shown in this video. Men and women should have grip strengths of at least 58 pounds and 36 pounds, respectively, for their grip strength to be considered normal.
Four Ways to Increase Grip Strength
Fortunately, there are several ways to increase the power of one’s grip. Ranging from basic at-home exercises to more intense moves that require some fitness equipment, there is something for everyone.
- Squeeze a Tennis Ball- A stress ball or other similar-sized, soft ball can be used. Simply hold the ball in your palm, facing up, and use your four fingers to squeeze in 5-second gentle pulses. Repeat the exercise ten times and then switch hands. You can complete this exercise five to ten times per day.
- Farmers Carry – If you have five-pound dumbbells, and can comfortably carry them, that will work. Hold one in each hand at your sides, standing straight, and walk from one side of a room to another. If you don’t have dumbbells you could use canned goods or bottles of water.
- Towel Wring- Just as the name implies, in this exercise, you will wring water from a wet towel. Find a kitchen towel or hand towel. Get it fully wet and hold it over the sink or tub. Begin to wring it in a twisting motion until the water has been squeezed out of the towel. Repeat several times.
- Dead Hang – This exercise may require some venturing out unless you have a pull-up bar at home. Many walking paths and fitness trails have these bars along the course. A local gym or community recreation center may also offer this equipment. If you can locate a sturdy bar that supports your weight, try this. To complete this exercise, hang on with both hands and lift your feet off the ground. Try to hold on for at least ten seconds, and strive to increase your time.
Adding the Age Well System to your regimen can help reduce inflammation and stiffness in your joints, making these exercises more accessible!
When you increase grip strength, many daily life tasks become easier, from opening jars to swinging a tennis racquet or golf club. By combining regular exercise and supplements to support joint health, one can look forward to enjoying the benefits of stronger grip strength and longevity.
