Do you know grip strength? This is the force exerted by the hand to hold or squeeze an object. While it’s normal for grip to vary from person to person, weak – or decreasing – grip strength may be a sign of deteriorating health.
Squeeze a tennis ball for 15 to 30 seconds
According to a 2021 study, weak grip strength may be linked to diabetes, increased risk of cognitive decline, dementia, heart failure and stroke. Another study, carried out in Norway, even showed that grip strength in people aged 80 to 90 could predict their likelihood of becoming centenarians.
Until now, this force was measured using a grip dynamometer or using the so-called hanging bar method. But according to Joshua Davidson, a researcher at the University of Derby in England, squeezing a tennis ball or stress ball could be enough to assess one’s overall health.
“All you need is something you can grip and can be deformed without causing pain or discomfort“, he told the BBC. The test is therefore very simple:
“Simply squeeze the ball for as long as possible, until your grip begins to weaken. Being able to hold maximum pressure on an object like a tennis ball for 15 to 30 seconds is a good goal.“
Why is this test interesting?
This test is far from being anecdotal. Dr. Gérald Kierzek, medical director of True Medical, explains to us why it is particularly useful for the elderly:
“The tennis ball test is a telling indicator of aging and general health. According to studies, low muscle strength can signal loss of muscle mass (sarcopenia), increased risk of cardiovascular disease, cognitive decline or even early mortality. Conversely, good grip strength is often associated with improved independence, preserved bone density and healthy aging.“
This correlation is explained by the fact that hand strength reflects not only muscular condition, but also neurological health, blood circulation and hormonal balance. “It is a simple but very powerful marker of general vitality“, confirms our expert.
To do regularly from the age of 45
A study recently published in the journal Scientific Reports confirmed that grip strength is a key biomarker for assessing overall health in older adults. The authors of the study observed that certain factors can accelerate muscle decline: malnutrition, chronic illnesses such as diabetes, or even cognitive disorders that impair the coordination of movements.
It is therefore an indicator to monitor from the age of 45, the researchers recommend.
The good habit: regularly test your grip strength – or your ability to climb stairs – every few months. In the event of a notable drop, it is essential to speak to your doctor.