HOW THE CHINESE HELP YOUR HANDS: My mother-in-law had a massive tool collection. Everything from ice picks to hammers to chisels — she had them all. Why? Because the Chinese were torturing her in new and innovative ways. Part of that torture resulted in my mom injuring herself — on plastic edges that she couldn’t cut through. Lids that wouldn’t unscrew. Cartons that were glued together and impossible to tear open. It didn’t get easier for her, but she DID get stronger. Before you grow beautiful biceps and back muscles, you better get a grip. Let’s focus on a main predictor of youthful living and good health … hand strength.
HANG ON FOR DEAR LIFE: Of course, we all know that grip strength helps us with activities of daily living. But did you know it also helps with fall prevention, balance, coordination and even illness prevention? BioMed Central has suggested that Grip be considered one of the “vital signs” of a human being, especially when it comes to cardiovascular health. The PURE study points out that every 5-kg decrease in grip strength is associated with a 16 % higher risk of overall mortality. They claim it is a “stronger predictor than systolic blood pressure for cardiovascular mortality”. YIKES. The JAMA “Midlife Hand Grip Strength as a Predictor of Old Age Disability” study found that weaker hand strength among men was a predictor of disability down the road. In children, metabolic issues tend to rise in kids that have low grip strength.
THE WHITE KNUCKLE RIDE: There are many beneficial processes that take place when you work on your grip strength, stuff you don’t even think about. When you load up your muscles for bear and grip the dumbbells or machines, you are recruiting more muscle than if your grip was passive. In addition, you are intentionally forming stronger mind/muscle connection and coordination. Circulation, muscular control and coordination improve. An intentionally strong grip and lifting heavier weights contributes to bone density building via Wolff’s Law. The Cleveland Clinic takes this one step further stating that grip strength is related to the ability to recover from illnesses and injuries. When your grip declines, your bone minerals decline. While grip strength is not proven to be a cause of longevity, it does contribute significantly.
HOW TO GET A GRIP: If you have some hand weights, just grip them harder. It’s that simple. You can buy grip strength finger hoops, spring-loaded finger exercisers and various degrees of squishy balls to make your hands strong. Take a pottery or sculpting class and put those meninges to good use. Give your spouse, friend or significant other a massage for 10 minutes a day. Wash the dog, the car, the horse OFTEN. Hand-wash and wring out your clothing. Decorate your lawn with boulders. Chop your own firewood. Take up baseball. Hunt whale. Take Stand-Up Bass lessons. Take Karate, then buy a Maki-Wara and start chopping. Bounce a basketball and shoot some hoops. Play very large congas. And if nothing else, join a gym and start lifting with a tight grip. It’s never too late.
Vicki Morgan ACE CPT is a Senior Strength & Fitness Personal Trainer in Franklin, TN. Look for her Seibukan Karate Class for Seniors coming soon at the Franklin YMCA. For more info, visit seniorstrength.net. Legal Disclaimer — Remember to consult a physician before beginning any diet or exercise program. If you experience pain or difficulty, stop and consult your healthcare provider. This article is not meant to take the place of any treatment or activity your physician has deemed necessary.
Senior Strength and Fitness 