Increase your protein. Add collagen. Walk 10,000 steps. Sleep more. The list of advice to live longer is endless, and a large part of the advice comes from people with more social media followers than from qualifying.
At Tom’s Guide, the fitness team works hard to cut the noise. In our latest search for ideas supported by evidence, we found a fascinating study which suggests that strength training could be a key part of the longevity puzzle.
Published in the Journal of Strength and Conditioning Research, the study followed more than 14,000 adults aged 50 and over for 12 years, using the strength of adhesion as a simple measure of muscle health. He found that people with a lower grip force had a risk of 45% in the study.
The point to remember is simple: strong muscles are not only in your appearance, they could help you live a longer and healthier life.
What is the strength of adhesion
The strength of the grip is exactly what it looks like: how much you can tighten something with your hand. Think about it as the power counter of your hand. But it is more than winning the wrestling of the arms or opening tenacious pots. It is actually a quick and simple way for doctors and researchers to get an instant in your overall muscle health.
For what? Because your grip said a lot about the strength of your muscles elsewhere in your body. As this study shows, the maintenance of this strength could help you live longer and feel better as you age.
What are the best ways to build better strength
The good news is that you don’t need to live at the gymnasium or lift massive weights to strengthen strength. In fact, small constant efforts can make a big difference, especially as you get older.
If you start, body weight exercises such as squats, pumps or even getting up with a chair without using your hands (and repeating for a few sets) are great ways to start. The best resistance bands are another tool adapted to beginners which is easy on joints but always effective.
For those who have a little more experience, the addition of weight, such as dumbbells or one of the best kettlebells, can help challenge your muscles, and the incorporation of progressive overload in your training will allow gains to get started.
And remember, you don’t need to do it every day. Only two or three strength sessions per week can help stimulate muscles, improve balance and support long -term health.
As with most things in life, the key is to find something you love and to stand for it. Strong muscles are not only a question of aesthetics, they can help you move better, to feel better and to stay independent longer.
