Your grip strength could reveal more about your health than you might think. A new study involving more than 2 million people worldwide has shown how firmly you can squeeze could predict your risk of heart disease, disability and other age-related health issues.
The research, published earlier this month in The Journal of Sport and Health Science, has created the first-ever international markers and guidelines for doctors to compare your grip strength to others your age, potentially spotting health risks before they become serious problems.
“Muscle strength, which reflects the ability of the muscles to produce force maximally, is a powerful biomarker of current and future health,” lead researcher professor Grant Tomkinson said in a news release. “A good general measure of overall muscle strength is how hard you can grip.”
The test is surprisingly simple: you squeeze a hand-held device called a dynamometer, which measures how much force you can generate. The study found that most people’s grip strength peaks in their 30s and gradually declines with age — but knowing where you stand compared to others could help you take action before problems develop.
Using data from 69 countries, researchers created a ranking system that works like a report card for strength. If you score below the bottom 20%, you might need to work on building strength. Score in the top 20%, and you’re likely in good shape.
This quick and easy test could aid how doctors screen for potential health issues, according to Tomkinson. If your grip strength starts to decline, it could be an early warning sign that it’s time to make some lifestyle changes. The World Health Organization recommends adults engage in muscle-strengthening activities at least twice a week, while older adults should aim for three times weekly. By monitoring grip strength and maintaining regular exercise, you can help protect your health for years to come.
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