Share and Follow
The pursuit of living a longer life has intrigued many individuals for a considerable period. People have explored various methods such as cold immersion, consuming NAD+ coenzymes, undergoing stem cell therapy, and trying out other popular anti-aging techniques and therapies. Presently, there are numerous opportunities to enhance your daily habits and enhance your well-being. Surprisingly, a simple test involving a tennis ball can provide insights into how gracefully you are aging and whether you may reach the age of 100, or even surpass it.
The Importance of Exercising Your Grip Strength
The key factor in this evaluation is your grip strength, defined by the Clinical Interventions in Aging journal as a crucial biomarker for older individuals. Grip strength is a measurement of the force exerted by your hands when squeezing or grasping an object, offering significant insights. This metric is an effective indicator of your muscle strength, which mirrors your level of physical activity, nutritional status, and overall health.
Studies have revealed that grip strength consistently correlates with bone mineral density, functionality of the upper limbs, overall physical strength, susceptibility to fractures, cognitive health, diabetes, sleep patterns, and general quality of life. In contrast, weak grip strength is often associated with a higher likelihood of experiencing falls, cognitive decline, as well as heart and respiratory complications.
One particular study utilized a dynamometer to test grip strength and found that men with scores of less than 56 pounds and women with scores of less than 40 pounds indicate an increased risk of sarcopenia, the loss of lean muscle mass and function. This is associated with a lower level of mobility and strength as you age, prompting a greater risk of injury if you fall.
Needless to say, exercising your grip strength is something you should include in your regular wellness and fitness routine. Keep in mind, it’s typical that your grip strength will vary in one hand versus the other; your dominant hand will have approximately 10% more grip strength than the less dominant hand. Other factors that can influence grip strength include age, gender, hand size, and even occupation.
How To Do the Tennis Ball Test
Now, grab a tennis ball, and let’s get down to the grip strength test.
Joshua Davidson, a researcher at the University of Derby in England who studies hand grip strength, suggests performing a seamless squeeze test (via BBC). Here’s how it works. All you need to do is squeeze the tennis ball in one hand for as long as you’re able to before your grip tires. The purpose is to try and squeeze the ball for 15 to 30 seconds. If you can successfully complete this task for this amount of time, it’s an indication you may live to the ripe old age of ~100—research says so!
Now, don’t be alarmed if your test didn’t yield great results. There are many ways you can improve your grip strength in daily life. For instance, you can update your workout routine with exercises like the dead hang, farmer’s carry, pull-ups, towel wringing, and reverse wrist curls.
Alexa Mellardo
