SDC Rewards Member
Upgrade yours now
M
.png){kind=icon}
Are you giving this biomarker of ageing the attention it needs?
When it comes to measuring muscle strength, weight lifting and bodyweight exercises can give you an idea, but there's a simpler way to get a sense of muscularity and overall fitness and that is your grip strength.
Grip strength has been used as an important health indicator in research settings for some time now, and it remains a quick, easy, and inexpensive way to test muscle strength. It's typically measured by a machine called a handgrip dynamometer, which you can find online or in most fitness centres.
Stress or tennis balls are a great way to train your grip strength. Image source: Shutterstock.
Now, we know what you’re thinking right now, and that’s why it is important to know, let alone measure your grip strength. Well, your grip strength indicates a lot more than just how strong your grip is, it is a good indicator of the healthiness of your muscle strength and mass - something we need to keep a close eye on when it comes to ageing. However, grip strength isn't just an indicator of muscle mass. In recent years, studies have found that it's also linked to overall health. Increased muscle strength, as demonstrated by a stronger grip, has been associated with increased cardiovascular health in longitudinal population studies. The force of one's grip has even been correlated to longevity.
‘We know grip strength is a powerful indicator—and a potential biomarker of ageing,’ states Bjorn Heine Strand of the University of Oslo's Institute of Health and Society.
That means exercises that maintain muscle mass and grip strength become even more important as we get older (when age-related muscle loss becomes more common). So how do we support our Grip Strength? According to recent research out of Korea and India, seniors who consume more omega-3s, fibre, and vitamin C, or take supplements containing antioxidant-rich turmeric have higher overall measures of hand grip strength.
So what can you do to increase your grip strength? Of course, regular resistance training is key for maintaining grip strength (as well as your bone health) as you age, but you may not be able to implement resistance training into your daily life and that’s okay! Other ways around this involve exercising any and all muscle groups without having to pick up a dumbbell at all. A great way to work specifically on your grip strength would be to try squeezing a tennis ball or stress ball on and off for a few minutes every day, or ringing a towel with both hands while walking around the house. Doing these little things daily will have a big impact on your grip strength, and overall health!
It should be relatively easy to implement grip strength training into your life. Just trying wringing a towel! Image source: Shutterstock.
So what do you think, members? Will you try implementing some grip strength training into your everyday life to improve your overall health? It could be very easy, considering it can even be done with a towel! Not sure how to get started? Give the YouTube video below for a few great exercises!
