Why Your Grip Is Important As You Age!
Hand and Grip Strength. Researchers call grip strength an “ indispensable biomarker for older adults.” In other words, the strength you hold in your hands, wrists, and forearms says a lot about how healthy you are. Also, it’s an indication of your risk for injury, mental health conditions, and more.
YOUR HEALTH REALLY IS IN YOUR HANDS
Consequently, as we age, our muscles naturally weaken. Generally, wear-and-tear impacts your whole body, including your knees, hips, back, and more. However, keeping up a regimen of strength-training exercises is important to counter these effects. But one part of your body you may not consider actually matters more than you may think. So then, it turns out, grip strength, is the amount of force you have when you clench your hand around an object. Also, is a huge indication of your overall health.
By definition, a biomarker is a broad term that indicates an “objective indication of (a) medical state, observed outside of the patient.” Basically, it’s an indicator of a health condition or state of one’s health that isn’t necessarily something the patient is aware of.
Decreased Grip Strength
Hand and Grip Strength. According to research, grip strength has been found to be a biomarker for “overall strength, upper limb function, bone mineral density. And includes fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multi-morbidity, and quality of life”
This means decreased grip strength has been linked to the following:
- Decreased overall strength
- Decreased upper limb function
- Decreased bone mineral density
- Fractures
- Increased incidence of falls
- Malnutrition
- Cognitive impairment
- Depression
- Sleep problems
- Diabetes
- Multi-morbidity (having multiple medical conditions)
- Decreased quality of life
Tennis Ball Squeeze
Hand and Grip Strength. Tennis balls are hollow and not difficult to squeeze. But if you have small hands a squash ball will be a great substitute, both are effective.
How To Do It
- Extend and then flex your fingers to squeeze the item.
- Hold for 3 seconds, then relax your grip for a few seconds.
- Continue whenever you want as often as you want.
- Do this 2–3 times per day recommended.
Finger Wall/Kneeling Finger Push-Up
Hand and Grip Strength. Standing finger wall push/Kneeling finger push
How To Do It
- Stand arm’s length from the wall
- Spread your fingers wide and touch the wall
- Start gently as you push your body away from the wall
- Repeat 10 times as 1 set, do 3 sets, or do what you can manage
- In time progress to the kneeling position
Home Made Wind Up
Hand and Grip Strength. This simple device is very effective at building strength and improving your grip, it is easily made at home. In this case, made from simple items most will have in their house. Thus, over time you could increase the weight as you progress.
How To Do It
A roll-up device is a short bar with a cable and a weight.
- To begin with, hold the bar with both hands fully outstretched in front of you.
- Next, using your hands, slowly wind the cable up to raise the weight. But keep the arm out in front of you at shoulder height until the weight is up close to the bar.
- Lastly, lower the weight using your hands to unwind the cable, which completes one rep. Also, do not let the weight drop fast control the lowering with your hands.
- Wind up and down 5 times, rest, and repeat for a total of 10 times. That is 1 set, do 3 sets, or do whatever you can manage
Wrist Curls
Hand and Grip Strength. Wrist curls are a very efficient way to build your forearm and grip strength,
How To Do It
- Sitting with your forearm on your thigh holding a weight
- Curl your wrists upward as you exhale. Perform this movement slowly to engage the forearms and prevent the weights from straining your wrists.
- Extend your wrists downward as far as they will comfortably go on an inhale.
- Return the wrists to a neutral position.
- Do 10 wrist curls as 1 set, do 3 sets, or do whatever you can manage
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In Conclusion
Remember that your grip strength is an indication of your strength throughout your body. So then, while strengthening your hands and forearms is important, that doesn’t mean you should ignore the rest of your body.
“Eating well, focusing on getting enough protein, and exercising your whole body is important to slowing the process of aging,” Hence, “Focusing on your grip itself is important, but it’s just one part of it. In addition, you want to keep your whole body strong and take care of your muscles throughout your body.”
Important Note *
Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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