Multiple research shows a correlation between overall health markers and grip strength. There seems to be a particular correlation with cardiovascular health (based on a study of 140,000 people over 4 years). Some researchers think testing grip strength might be a cheap, easy way to assess general heart health.
This matters because grip strength often starts to diminish between the age of 50-55 (I don’t know about you, but that sounds young to me). And Millennials have lost grip strength compared to their adult counterparts from the 1980s. This loss is more pronounced in men than women, but both have lost their grip. (Note: the research on this did not indicate they are concerned this is causing heart issues in adults today, more just that as a population we do less manual labor.)
The real issue is that grip strength has such practical applications in life, so if and when you lose it, you notice it daily. If your grip strength is still good you might take for granted using a fork, pumping gas, vacuuming, lifting a water jug, or opening a jar of pickles, but all these tasks require grip strength.
Grip strength is interconnected with wrist health and forearm strength. So when we think of grip strength we need to activate the entire forearm. This helps support the wrist. I see people of all ages with wrist pain when they exercise. Mobilizing and strengthening the wrist can help.
Here are some great moves to help (and you probably have many of the items needed around your house). Check out the video below to see how to do them:
Stress Ball
Squeeze that stress ball. Use different sizes and different resistances because the body responds well to variety, but know this is the tip of the iceberg because it only provides a limited range of motion.
Press Wall/Table
Put your palm on a wall or table with your fingers spread and press against the wall like you are trying to push it. You should feel your palm and forearm activate. Hold for 10-15 seconds. Release. Repeat. Note: you can also do this with just your fingers on the counter. In either case, make sure your fingers stay straight.
Finger Exercises
This might be the only tool you don’t already have. Place the exercisers on your fingertips (fully on, but above the first knuckle). Spread your fingers apart. Try to find a tension you can actually do. And if you don’t have the finger spreaders, just actively spread your fingers apart and stretch them (as noted in the video below).
Wrist Series
Holding a lightweight (2-3 pounds), can of food, or that jar of pickles, place your forearms on a table with your hands hanging off. With palms facing each other bend the wrist up and down as much as you can. Repeat with palms down and then palms up. Do each set 1-30 times. Make sure to get your full range of motion. The forearms on a table help ensure you move from the right place but is not necessary. You can also do this with a broom if you have one handy for added challenge.
When people think of exercise they often dream of six-pack abs and firm glutes. Those are important parts of your core, but while grip strength might be less glamorous, it’s still very essential.
Try some of these moves and let us know how it goes.
Click here for Maggie’s segment on CTLive!
Keep Reading
Click here to read more about how to strengthen arm muscles!
Click here to learn more about the importance of physical activity!
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