Take a squeeze!
The grip force measures the strength you exert with your hands when holding or squeezing an object. The weaker grip force is often associated with fragility, and studies suggest that it may be linked to diabetes and a higher risk of cognitive decline, dementia, heart failure and stroke.
A study of Norway even indicated that adherence force in people in the 80s and 90s may predict its likelihood of becoming a centenary.
There are some ways to evaluate the strength of grip – an expensive dynamometer and the suspended bar method are just a few. Joshua Davidson, a researcher at the University of Derby, England, who studies the strength of his hand, recommends an easy “tightening test” with a sneakers or stress ball.
“All you need is any object you can understand and can be deformed without causing pain or discomfort,” Davidson recently told BBC.
“Simply squeeze as much as you can before your adhesion fatigue,” he added. “Being able to maintain a maximum squeeze on something like a tennis ball for 15 to 30 seconds would be a good standard to strive.”
A study published last week in Scientific Reports magazine called Handgip Strength “an essential biomarker to evaluate the overall health of the elderly.”
The grip force tends to decrease with age – usually from 50 – due to the natural loss of muscle mass.
The study authors have observed that certain factors can accelerate this process. Malnutrition can result in muscle waste, chronic diseases such as diabetes significantly affect muscle metabolism and function, and cognitive impairment can interrupt the brain’s ability to control and coordinate muscle movements.
We should begin to monitor the strength of adherence around 45, said Nathan Lebraseur, director of the Kogod Center on Aging of Mayo Clinic.
“It is important to be very proactive during this period for a healthy aging,” Lebrasureur told Time last week.
Lebrasureur recommends tracking the strength of grip or the ability to climb stairs every few months.
If you notice numbers trends in the wrong direction, be sure to tell your doctor.
The force of grip is not a comprehensive diagnostic tool on its own, but “the weakness of adherence may be downstream of other problems,” an epidemiologist told Time.
Ways to improve the strength of grip
Physical activity guidelines for Americans say adults should look for 150 minutes of moderate intensity physical activity and two days of muscle strengthening per week.
There are three types of grip force to concentrate – crush, pinch and support, Fitness experts said.
Crush is the strength required to squeeze an object between the fingers and the palm of the hand. Squeeze a tennis ball or racket three times on each hand or twist a wet towel in each direction by three sets.
A pinch handle is when your thumb and one or more fingers keep a small object. Try to take a bar plate with your fingers and thumb, holding you by your side for 20 to 30 seconds.
Support grip is the ability to maintain a item firmly for a while. Hang in a pull-up bar as much as you can or carry heavy supermarket bags until your hands are tired.
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