This simple grip strength test may reveal your heart health
When we talk about heart health, most people immediately think of blood pressure, cholesterol, or maybe even resting heart rate. But here's something you probably haven't thought about: your grip strength.
Yep, how strong your grip is might actually reveal a lot about how healthy your heart is.
Surprising link between
grip strength and heart health
It might sound odd, but there's solid science behind it. A huge study called the PURE
study
looked at nearly 140,000 people in 17 countries. What they found was pretty eye-opening: for every 11-pound drop in grip strength, the risk of death from any cause went up by 16%. And the risks for heart-related issues? Even higher. That included a 17% higher risk of dying from heart problems, a 9% higher chance of stroke, and a 7% higher risk of heart attack.
Even more surprising? Grip strength turned out to be a better predictor of heart disease risk than systolic blood pressure, which doctors usually consider a key heart health marker. So yeah, your grip might be giving away more about your heart than you think.
Why does grip strength matter?
So, what's the deal? How does squeezing something say anything about your heart?
It turns out grip strength is kind of like a cheat sheet for your overall muscle strength and how well your body's functioning.
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by Taboola
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Stronger muscles usually mean you're more active, have better metabolism, and handle stress better—basically, all things that help keep your heart in good shape.
On the flip side, weaker grip strength is linked with higher blood pressure, high blood sugar, and bad cholesterol—all the stuff doctors warn you about. Plus, a drop in muscle strength as you age (called dynapenia) can increase your risk of disability and even early death.
How to test your grip strength
Testing your grip is actually super simple. The fancy way involves a device called a dynamometer—you just squeeze it as hard as you can, and it gives you a number. Quick, painless, and pretty accurate.
Don't have one of those lying around? No problem. You can try the tennis ball test. Just grab a tennis ball and squeeze it hard for 15–30 seconds. It's not lab-grade science, but it'll give you a rough idea of where you stand.
What if your grip isn't great?
Don't panic—grip strength is something you can work on and improve. The best fix? Start moving more and lifting stuff. Strength training, especially with weights or resistance bands, is great for building muscle and boosting heart health. Even things like kettlebell workouts have been shown to help with inflammation and muscle preservation as we age.
To specifically boost grip strength, exercises like farmer's carries, deadlifts, and pull-ups are super effective.
But honestly, any activity that gets your body moving and builds strength is going to help your heart in the long run.
It's more than just a grip
At the end of the day, your grip strength is more than just how easily you can open a jar or carry groceries. It's a sneak peek into how healthy your heart might be. So next time you go to shake someone's hand, think of it as a mini health check. A strong squeeze could mean your heart'sin great shape.
Bottom line: If you're looking for a simple, no-fuss way to keep tabs on your heart, your grip might just be the key.
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