Turns out that how long you can stand on one leg could say a lot about your health, especially as you age.
The amount of time you can hold the pose serves as a “valid measure of frailty, independence, and fall status and... a useful tool in identifying patients with peripheral neuropathy,” researchers said.
And some experts suggest that grip strength may be a better indicator of longevity among older adults than even blood pressure.
Speaking to the Cleveland Clinic, Dr Ardeshir Hashmi said: “People who maintain their grip strength age more slowly. They stay healthier longer and are stronger throughout their bodies”.
So, how can we measure our grip strength, what is “normal”, and how can we improve it?
What is grip strength, and why does it matter?
Grip strength refers to the amount of force you exert when you wrap your hand around an object.
In practice, that could show up in how solid your handshake is, or how easily you can open a jar.
Described as an “indispensable biomarker for older adults,” weaker grip strength has been linked to an increased likelihood of diabetes, fractures, cognitive decline, depression, low quality of life, and malnutrition.
Scientists think it could be a good way to predict future health issues and longevity, too.
One reason your grip strength might be so important is that it can reflect the overall strength and fitness of the rest of your body.
“Weaker handshakes where fingers struggle to close completely around my hand, or where hand muscles are emaciated, are red flags” for sacropenia, or age-related muscle loss, professor of medicine at McMaster University, Professor Guillaume Paré, told the BBC.
“There’s data supporting the association of low grip strength with poor metabolic health even in young adults.”
Some other studies suggest that your grip strength could say a lot about your metabolic system too, perhaps explaining its relationship to diabetes risk.
What’s a “good” grip strength by age and gender?
Doctors measure grip strength by using a dynamometer.
One study says you have weak grip strength if you can squeeze less than 26 kg for men, and less than 16kg for women.
A 2018 study found that on average, the grip strength their US participants had was:
1) Age 18–24
Men: 47 kg
Women: 28 kg
2) Age 25–29
Men: 48 kg
Women: 30 kg
3) Age 30–34
Men: 46 kg
Women: 29 kg
4) Age 35–39
Men: 47 kg
Women: 29 kg
5) Age 40–44
Men: 47 kg
Women: 30 kg
6) Age 45–49
Men: 42 kg
Women: 29 kg
7) Age 50–54
Men: 44 kg
Women: 28 kg
8) Age 55–59
Men: 41 kg
Women: 25 kg
9) Age 60–64
Men: 39 kg
Women: 24 kg
10) Age 65–69
Men: 37 kg
Women: 22 kg
11) Age 70–74
Men: 35 kg
Women: 22 kg
12) Age 75–79
Men: 33 kg
Women: 20 kg
13) Age 80–85
Men: 28 kg
Women: 20 kg.How can I test my grip strength at home?
You might not have a hand dynamometer at home.
But strength and conditioning researcher at the University of Derby, Joshua Davidson, told the BBC that you can do a “squeeze test” at home with a tennis ball or stress ball.
“All you need is any object that you can grasp and can be deformed without causing pain or discomfort,” he said.
“Simply squeeze it for as long as you can before your grip fatigues. Being able to maintain a maximal squeeze on something like a tennis ball for 15-30 seconds would be a good standard to strive for.”
Not being able to do things like grip your kettle, wring out a cloth, or open a jar can be a sign your grip strength is low, too, The Guardian shared.
How can I improve my grip strength?
There are things you can do to improve your grip strength.
These include “finger lifts,” or picking something like a backpack up with the ends of your fingers, and strengthening your “pinch” by holding eg a few books up in the air between your thumb and forefinger.
Farmer’s carries, kettlebell swings, and deadlifts can help too.
But, Dr Hashi told the Cleveland Clinic, it’s important to remember to exercise the rest of your body too: after all, your grip strength is mostly important because it reflects your overall fitness.
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