If you have been following the Olympics this summer then you have seen all of the athletes with incredible upper body strength. If you are older, you may have noticed that you no longer have the same grip strength that you once had and can certainly not perform the same feats as Olympic athletes. Unfortunately, this is not just about pride because losing grip strength can be a sign of poor health.
Research published by the National Library of Medicine shows that grip strength is a strong predictor of death from all causes, heart disease, and cancer in men, independent of muscle size or body composition. Men with stronger grips have a lower risk of dying from all causes, heart disease, or cancer, regardless of body build.
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The researchers found that men with weaker grip strength had a significantly higher risk of death from all causes, cardiovascular disease, and cancer compared to men with stronger grips. This association was not observed in women. Even after accounting for factors such as arm muscle size, body mass index, fat-free mass, and body fat percentage, the risk of death for men was 19% to 27% higher for each standard deviation decrease in grip strength.
The Cleveland Clinic says your grip strength — the amount of force you have when you clench your hand around an object — is a huge indication of your overall health.
Dr. Ardeshir Hashmi said, “Grip strength naturally begins to decline around age 50, and maybe even earlier. People who maintain their grip strength age more slowly. They stay healthier longer and are stronger throughout their bodies.”
Physical strength empowers individuals to engage in more outdoor activities, increase exercise levels, and maintain an active lifestyle.
“The common denominator is that you lose strength as your muscle is replaced by fat tissue. It’s called sarcopenia,” Dr. Hashmi says. “If you’re losing strength in your hands and arms and, therefore, having a weaker grip, it’s an indication that’s happening all over your body.”
Sarcopenia is the gradual loss of muscle mass, strength, and function that comes with age. It’s a common condition that can significantly impact quality of life, making everyday tasks more challenging.
This is why older people appear to be shrinking and lose a great deal of their strength.
And this can also cause emotional problems.
“We know that physical limitations can have a really negative impact on your mental health,” Dr. Hashmi says. “If you can’t go out and spend time with your friends and family, you can’t get out and do things that make you happy, you become more isolated. And isolation has a negative effect on your cognitive (brain) and emotional health.”
So, what can be done?
Well, if you do not engage in any kind of upper body weight training, then you should start as soon as possible. The trainers at gyms will be able to tell you what to do.
If you cannot make it to the gym, don’t worry. There are a great many things that can be done to improve grip strength while in your own home.
