The Relationship Between Grip Strength & Health
Grip strength is far more important than just helping you open a pickle jar or grip weights while at the gym, it can also help improve your overall health. Many studies have found that your grip strength is an indicator of musculoskeletal health, mortality, and healthy aging.
Musculoskeletal Health
Higher grip strength is a sign of a strong musculoskeletal system. This is because individuals with higher grip strength tend to engage regularly in resistance training exercises, which often involve gripping motions, that can improve grip strength and overall musculoskeletal health.
Mortality Risk
While there are many studies on the relationship of grip strength, a study in 2015 (1) found that when individuals had lower grip strength there was an increase in the chance of
All cause mortality
Cardiovascular mortality
Myocardial infarction
Stroke
How could grip strength tell you about mortality risk? They seem fairly unrelated on the surface, but as previously discussed grip strength is also a sign of a robust musculoskeletal system. When individuals have grip strength frailty it can be a sign that they do not regularly engage in physical activity. Being inactive can often lead to higher chronic disease risk (heart disease, cancer, and diabetes) as well as mortality risk through injury.
Grip Strength and Aging
As we age our ability to day to day tasks and maneuver around decreases, resulting in the reduction of muscle mass and physical strength. In the older population this decline often leads to a loss of independence, decreased outdoor activities, and a higher likelihood of being isolated. All of these can have a huge negative affect on mental health by increasing stress and a risk of depression which affects approximately 20–50% of older adults. (3) When examining an elderly population, those with lower grip strength showed a decrease of cognitive function and an increase of cognitive impairment. (2)
The decline for grip strength which aligns with overall musculoskeletal health can begin at 50 years old. Dr. Hashmi of the Cleveland Clinic explains that “people with better grip strength age more slowly. Having a good grip strength can slow the process of immunosenescence, or the decline in your immune defense associated with aging”.
By being physically active and increasing grip strength now you could be doing your older self a huge favor by improving mental health, slowing down aging, boosting your immune system, and preventing injury!
Increasing Grip Strength
Thankfully, grip strength can be improved through targeted exercises. Here are a few additions to your routine to help build your grip strength.
Resistance Training: Engage in regular resistance training exercises that target the muscles of the hand, forearm, and upper body. Exercises such as handgrip exercises, deadlifts, farmer's walks, and bar hangs can improve grip strength.
Hand and Finger Exercises: Incorporating specific hand and finger exercises into your routine such as squeezing a stress ball or using hand grip trainers.
Healthy Lifestyle: Maintaining a healthy lifestyle is crucial for optimal grip strength. Adequate nutrition, including sufficient protein intake, supports muscle development.
Grip strength is not just a measure of physical strength; it serves as a vital indicator of overall health and well-being. By recognizing the importance of grip strength and incorporating physical activity to help keep improving it, we can enhance many aspects of our health at any age.
Sources:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62000-6/fulltext
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8928349/