3. Work On Your Grip Strength!
Why is grip strength so important?
Grip strength has a direct correlation with mortality. New and existing evidence suggests that grip strength is a biomarker of your biological age. It can be the difference between aging in place, in your own home or spending your final years in an assisted facility.
Lack of hand grip strength can indicate premature aging. Grip strength aligns with your epigenetic clock, which is an indicator of the age of your DNA. The word “epigenetic” suggests we can change the aging trajectory by changing our lifestyle. So, in other words, a healthier lifestyle equals a better trajectory for our health.
Generally, grip strength peaks between the ages of 30-40, then gradually decreases as you age. Muscle mass is also lost faster after the age of 40. A recent study showed that “for each 11-pound decrease in grip strength, there is a 16% higher risk of death from any cause.”
Grip strength can be measured using a dynamometer. This tool measures strength in kilograms by squeezing it.
Not only can grip strength predict your overall strength and health, but it can also decrease your risk for cardiovascular disease and improve your chances of surviving diseases like cancer.
Combined with motioning of the joints throughout your life by getting adjusted regularly and daily movement, these three things work together to increase proprioception in the brain. The brain needs to know where you are in space and time to tell your muscles where to move your body. If the brain isn’t getting the information it needs due to decreased proprioception, things like imbalance, bumping into things, and falling are all likely results.
The good news is you can improve grip strength quickly. First, establish your baseline so you can track improvement. Then consider these exercises on an ongoing basis:
- Farmer’s Carry
- 90° Kettlebell hold
- Ball Squeeze
- Dead Hang
These build strength in all three grip types – support, crush, and pinch grip.
To recap, get adjusted, move your body every day, and improve your grip strength! Doing these regularly will help you to slow down the natural aging process and live longer with vitality!