Grip Strength Predicts Women's Longevity
A large cohort study found that grip strength is a strong predictor of survival in women over 60, regardless of overall activity level or time spent sitting. The research underscores maintaining muscle strength as crucial for long-term health and independence, not just cardiovascular fitness. Simple strength training routines can have substantial impacts on aging outcomes.
- The study, published in *JAMA Network Open*, followed 5,472 women aged 63 to 99 for a mean of 8.3 years. - Researchers found that for every 7-kilogram (about 15-pound) increase in grip strength, there was a 12% lower mortality rate. - Women in the highest quartile of grip strength had a 33% lower risk of death from any cause compared to those in the lowest quartile. - Grip strength is measured with a device called a hand dynamometer, which the participant squeezes with maximum effort for about 5 seconds. The test is typically repeated three times on each hand to get an average reading. - A grip strength of less than 16 kg (35 pounds) is often considered an indicator of probable sarcopenia, the age-related loss of muscle mass and function. - Grip strength is considered a reliable proxy for overall muscle strength and a key indicator of biological age, sometimes predicting mortality more accurately than blood pressure. - Simple exercises to improve grip strength include squeezing a tennis ball, performing wrist curls with light weights, and doing "farmer's carries" by walking while holding weights at your sides. - Other effective exercises that require no special equipment include wringing out a wet towel, stretching a rubber band around your fingers, and pressing each finger to your thumb repeatedly.
