By Shellie L. Rosen, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
Practicing your grip builds strength, enhances circulation, and boosts brainpower. Grip strength can be measured and used to assess health. For example, weak grip strength is often observed in individuals with declining health. The good news is that grip strength can improve and positively impact muscles, joints, circulation, and neurological health. Grip strength is a straightforward and effective method for predicting and enhancing overall health.
Even as far back as the 1800s, strongman competitions were evolving into the fitness arena, emphasizing grip strength as a means to enhance overall strength. By the 1950s, grip strength tests were employed as indicators for neuromuscular diseases, strokes, and arthritis. By the 1980s, grip strength became recognized as a predictor of frailty, total body strength, and longevity. Today, grip strength is routinely used in rehabilitation to evaluate progress and guide treatment.
Gripping with the hand builds muscle, improves circulation, and activates the nervous system through precise communication between the brain and muscles. If this connection begins to diminish, it can be an early sign that something is amiss. Researchers in a 2015 study published in The Lancet analyzed data from over 140,000 individuals across 17 countries. The findings showed that low grip strength predicted early mortality more effectively than testing for high blood pressure. A 5 kg decrease in grip strength was associated with a 17% higher risk of death from any cause, including heart disease and stroke, according to a study published by the National Institute of Health.
Physical fitness activates numerous bodily processes that enhance neurological strength. However, grip strength may present something unique since it involves finer motor skills to accomplish the task. A study published in JAMA Network Open in 2020 revealed that individuals with stronger grip strength exhibited significantly better cognitive performance over time. Researchers identified a link between stronger grip and slower cognitive decline, particularly among older adults.
The cardiovascular system benefits from isometric handgrips. Squeezing a ball, using resistance bands, and performing exercises that engage the muscles of the hand and forearms enhance vascular flexibility, ultimately helping to lower systolic and diastolic blood pressure. A 2023 meta-analysis published in the journal Hypertension found that isometric exercises — particularly handgrip training — lowered systolic blood pressure by an average of 8–10 mmHg, a result comparable to that of certain medications. Another study published in The Journal of Hypertension in 2018 demonstrated positive effects in just eight weeks, with three sessions per week. Handgrip training aids in relaxing blood vessels, balancing heart rate with blood pressure, and reducing arterial stiffness.
To benefit from handgrip training, grip rubber balls or rolled-up socks while on the phone or watching a movie. To focus on blood pressure, spend 12 minutes breathing slowly and evenly. Hold for two minutes, gripping at 30% of your ability, rest for one minute, then repeat four times. Measure your blood pressure to see how this practice affects your systolic score. Grip everyday items intentionally, and focus on continuous, slow breathing with compression. Improving grip strength will enhance your cardiovascular system, keep your brain sharp, and help you open your favorite jam. Abundant blessings!
