How Well Will You Age? Check Your Grip Strength

DHanging in an interview with enlargement, hanging in the air, 85 years, hanging in the air, and is firmly governed by a swing tape, answering questions and smile, not less. He runs everything in a sported button shirt instead of gym clothes.

“Many of my colleagues are facing health problems,” he says. “I was lucky in all of that in recent years.” Burnil has unique health for its era, and research shows a clear relationship between what it is presenting now – an impressive grip force – and longevity. “It is a strong sign of risks to future clinical results, most notably the premature death,” says Dr. Daril Lyong, a cardiologist at McMaster University in Canada.

But this does not necessarily mean that you should become obsessed with pumping a pressure ball daily. Although Purnell was offered to hand over a swing, he never focused on improving his grip. It was always a secondary product.

That is why a fist is a major health indicator – and how to maintain it strong.

What is the power of a grip that tells you

The fist strength is simply the amount of strength by which you can press your hand – whether it is holding handrails or breaking the nuts between your thumb and index. Fist linked With physical disability and death early in all kinds of diseases, including My heart.

It is a valuable measure because the researchers found it Reflect A person’s total strength, not only in their hands, but across the body – not only the amount of muscles they have, but the extent of their already strength. Body tests Don’t appear reliably this. With our age, the muscles often become fatty and less useful, an issue that may not be clear in the examination, says Jennifer Shika, the epidemic scientist and director of the Gonnz Hopkins Center.

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Muscle strength supports physical activity, which makes people healthier. “We know that physical activity is an important indication of the health of the heart and blood vessels, and that the strength of the muscles enables people to be physically active.”

Another cause of muscle strength is the main measure: it embodies the health of the various systems that work together. Because it requires abundance Blood flowIt is a sign of heart health. The force also depends on the activation of the nerves, so it also shows the health of the brain. After a stroke, while people recover the use of motor nerve cells, their fist ImprovedLyong notes.

The grip is the force of slipping

Like other signs of physical function and longevity, such as balanceIt usually remains a strong grip in the middle of life, then It begins to decrease In the late 1940s or early 1950s.

The researchers have identified Average Every age. Staying above average indicates that you are progressing in aging. “The path can inform us of the health of a person and his longevity,” said Shika. “You cannot prevent decline, but you can slow it down.”

On a device called the dynamic scale Generate About 100 pounds of strength. In terms of fist strength, Leong believes that it can almost translate into carrying a 50 -hand bag, although it depends on factors such as laying hand and shape of a bag. With their age, they lose several pounds every five years (which may mean moving from the ability to withstand a heavy frying pan with one hand of the need for my hand, for example). The image looks similar to women, except for its average peak at about 65 lubricants (equivalent to pouring a whole kettle of the water approximately one hand).

Experts agree Low fist force interferes with daily tasks at or less than 35 lbs for women, and 59 lbs for men. However, the highest minimum, 44 lubricants for women and 78 lbs for men, May The best prediction Weak health.

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The rapid decrease in the grip of the grip may mean that you do not get enough physical activity. It also requires a doctor’s examination. “Weak fist in the direction of other problems,” says a traps, such as the appearance of a chronic disease, or one exacerbation that has already been diagnosed: “Weakness of the fist in the direction of the course of other problems,” such as the appearance of a chronic disease, or one exacerbation that has already been diagnosed. Traps Find People maintain more strength when their chronic disease was relatively stable; Chronic diseases often cause inflammation, which leads to a breakdown in muscle protein and repair.

Such distillation can also lead to fall, Major From injury and accidental death in the elderly. When people with twice the grip of their balance lose, they are more challenging to seize handrails or use their hands to break the fall. In addition, “if you have a low block, you would likely have a bad bone density, which increases the chance of breaking,” says a traps.

How to measure it

Large studies focus on a grip force – other types of strength – most of them are easy to measure. It takes a person to pressure a dynamic scale about three seconds, while measuring the leg of the leg may take 30 minutes, including warm -up, multiple muscle groups, and a more expensive measurement system.

Nathan Librasor, the director of the Kojawl Center in Mayo Clinic, says to measure a more accurate grip force, researchers use a tool of about $ 200, but some of the lowest versions. This pressure Devices– With digital readings and adjustable arrests – every few months to see if the numbers are changing. “The relative measure is the most important,” says Libersor. “A few pounds in one direction does not matter because you are interested in the largest changes and directions.”

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You can also record your numbers over time for other strength movements such as walking on the stairs. Just be sure to control factors such as changes in body weight, explains lebraseur. Also note that the stairs require both strength and balance, they do not specifically capture force like fist tests.

How – and when – to improve it

I remember that the strength of a fist is very important because it represents the total strength of a person-but the total power is what is really the key to health, not just getting shaking hands in the bone. So, if you could not open the same jar of pickles that were not sweat five years ago, the answer is not pumping a grip force while watching TV.

Instead, the solution is to get a lot of physical activity, including the heart in most days and force training At least twice a week. “We really need a comprehensive exercise strategy,” says Lyong. “Don’t be limited to yourself to pressure on the hand.” Many moves to build a force that works your hands in this process. There is a Burnil legs training, but also exercises, withdrawal or suspended only from the drag bar for as long as possible.

If your grip is sufficiently solid, it is a gateway to seizure of dumbbells, iron, and gangs to enhance the rest of your body – and enhance your grip. The same principle applies to carrying groceries instead of transferring them. Use it or lose it. Fist or retreat.

Even a few years ago, Burnil was a life -long tennis player, a great fist and a comprehensive exercise. He continues to swim and lift weights. But his coach, Caron Carter, refers to a sudden strategy that strengthened his grip: Work on Status. She says his fist is getting more powerful “and I focus on his positivist muscles in the upper back”, as well as weapons and clothing. Burnil holds a two -minute board. The clothing can reduce the activity of nerves, which weakens the fist mechanics, especially with our age.

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Lebraseur believes that we should start monitoring the grip of about 45 years, due to the decreases that tend to occur at this stage. “It is important to be very proactive during this period for healthy aging,” he says.

Lyong says that maintaining as much fist as possible, start tracing it and improving physical strength in the twenties or small. “He lays the foundation,” explains. Studies indicate that a good fist in childhood Tracks For the phase in adulthood, and regular middle -aged physical activity Lead Because there is a fixed grip as an adult.

You are likely to have to take this initiative with these measures, because doctors currently do not measure the fist force in the examination. Sherak believes that this needs to be changed. “Many things we know are important when it comes to a job, like a fist force, not measured by primary care doctors,” she says. “It should be measured in middle age and beyond, as a warning sign.”