Grip strength is the force (exerted by the hand) when gripping or holding onto something. Much attention has been rendered lately upon realizing that it is an important measure to obtain a general state of muscle health and a fairly reliable indicator of general well-being.
Grip strength is one of the less intrusive, simpler tests that can give much insight into muscle function and mobility and a person’s potential for future problems. Let’s discuss why grip strength is more than just a firm handshake.
What is Grip Strength?
Grip strength is defined as the amount of force that can be applied by squeezing an object in between your hands. It can be measured using a dynamometer, where a person squeezes as hard as he/she can on it to measure the strength. Here are the three types of grip strength:
- Crush grip: This is the most common one and refers to the ability to squeeze something between your fingers and palm, much like a handshake.
- Pinch grip: This involves holding an object between your thumb and your fingers. For example, one grips a coin.
- Support grip: It is the act of holding something for a long time; for instance, a person would hold a heavy bag.
It depends on the health of muscles, tendons, and joints in your hand, wrist, and forearm. What’s interesting is how closely grip strength relates to an individual’s overall muscular and even cardiovascular health.
Relationship of Grip Strength with Muscle Health
Muscle strength decreases with age, which is part of another entirely normal process of declining muscle mass and strength with time. The degree to which it takes place cannot be avoided, but its impact varies greatly according to lifestyle factors.
Grip strength has been established to be a fast and reliable indicator of the overall state of muscle health in the body. Many researches have shown that subjects having stronger grip strength correlate with higher muscle mass and function elsewhere in the body, such as in the legs and back. For this reason, grip strength often reflects an individual’s ability to perform everyday tasks, as well as his or her general physical resilience.
For athletes, grip strength might well be an indicator of their general fitness. It is so important in sports like rock climbing and powerlifting or tennis, where hand and forearm strength plays a very high proportion.
Grip Strength: Health Outcome Predictor
More studies have revealed that grip strength is not only a pointer to muscle health but also to overall health outcomes. A study published in The Lancet in 2015 discovered grip strength as a stronger predictor of cardiovascular death than even blood pressure. Those who had poorer grip strength were at a greater risk of heart disease, stroke, and early death.
This relationship between grip strength and heart health could be surprising but lies in the fact that strength in muscles and cardiovascular health are very closely related. Weak muscles could point towards a sedentary lifestyle, a bad diet or a general condition of underlying diseases, and all these factors contribute to cardiovascular disease. Good grip strength on the other hand would imply well-functioning muscle, better body fitness and stronger health in general.
Grip Strength and Aging
Weak grip has been associated with frailty, a condition characterized by weak physical function, slowness of movement, and physical exhaustion, both in clinical and community settings, that confers increased risks for falls, hospitalization, and disability. In older persons, such grip strength may prove useful in predicting the risk of functional decline.
Studies show that for the elder people, higher grip strength increases the likelihood of maintaining mobility and independence levels attained in old age. This is because hands and forearms are the primary movers in executing daily activities such as opening jars, carrying groceries, and using tools. When grip strength is reduced, it can make everyday activities even more challenging to accomplish and may lead to a decrease in quality of life, and increased dependency on others.
Increasing Grip Strength- The Key to Better Health
Luckily, grip strength is not something one is born with, instead, it is built up by regular training just like other aspects of fitness. Here are some of the effective ways of increasing grip strength:
- Weightlifting: Deadlifts, rows, and farmer’s carries naturally engage hands and forearm muscles. The strength of grip will improve in a natural course.
- Grip-specific tools: Hand grippers, squeezing stress balls, and twisting heavy objects like thick ropes will target hand muscles directly.
- Functional activities: General everyday tasks including gardening, carrying groceries, or even sporting games requiring gripping (like tennis or golf).
Conclusion
Maintaining or building grip strength is associated with overall fitness and resilience. Grip strength is an important small performance indicator to pay attention to whether you are seeking peak athletic performance or healthy ageing. Include a healthy diet, exercises, and tools like a hand gripper to improve your grip strength.
