Simple tennis ball test can tell how well you’re aging
Did you know that your grip strength might be quietly revealing more about your health than you think? It’s true—and the best part? You don’t need any fancy equipment. Just a simple tennis ball.
Why Grip Strength Matters More Than You Might Realize
As we age, our muscle mass naturally declines—usually starting around age 50. That’s no surprise. But what is surprising is how grip strength can act as a key health indicator for older adults. In fact, recent research has linked low grip strength to higher risks of dementia, heart failure, and even stroke.
According to a study published in Scientific Reports, grip strength isn’t just about handshakes and opening jars. It’s a powerful biomarker for assessing overall health in older adults.
The Easy Tennis Ball Test You Can Do at Home
Joshua Davidson, a researcher at the University of Derby in England, recommends a super simple way to test your grip: squeeze a tennis ball.
“All you need is any object that you can grasp and can be deformed without causing pain or discomfort,” Davidson told the BBC.
Here’s how to do it:
- Grab a tennis ball or stress ball.
- Squeeze it as hard as you can.
- Hold that squeeze for 15 to 30 seconds.
Can you do it without your hand fatiguing too quickly? If so, that’s a good sign. If not, it might be time to give your muscles (and your doctor) a little more attention.
Featured Snippet Friendly Tip:
How to check grip strength at home?
Squeeze a tennis ball firmly for 15–30 seconds. If your grip tires quickly, it may indicate lower muscle health, especially in older adults.
Grip Strength and Longevity: What the Research Says
A fascinating study out of Norway found that older adults in their 80s and 90s with stronger grip strength were more likely to become centenarians. That’s right—living past 100 may be partly in the hands (literally) of your grip.
Nathan LeBrasseur, director of the Mayo Clinic’s Kogod Center on Aging, suggests we start tracking grip strength as early as age 45. He explains, “It’s important to be very proactive in this period for healthy aging.”
And he’s not alone. Epidemiologists agree: while grip strength isn’t a diagnostic tool by itself, weakness in grip could be a red flag for underlying health issues like malnutrition, diabetes, or cognitive decline.
How to Improve Your Grip Strength — Starting Today
The good news? Grip strength is totally trainable. And no, you don’t need a gym membership to get started. Try these three types of grip exercises at home:
1. Crush Grip
This is the strength between your fingers and palm.
Try this: Squeeze a tennis or racquet ball 3 times in each hand, or wring out a wet towel in both directions.
2. Pinch Grip
This grip uses your thumb and one or more fingers.
Try this: Hold a barbell plate with your fingers and thumb at your side for 20–30 seconds.
3. Support Grip
This is the ability to hold onto something heavy for a long time.
Try this: Hang from a pull-up bar or carry grocery bags until your grip gives out.
According to the Physical Activity Guidelines for Americans, adults should aim for:
- 150 minutes of moderate-intensity activity per week
- 2 days of muscle-strengthening exercises
So why not toss a tennis ball in your bag or keep one at your desk?
Final Thoughts: Grip Strength Is Your Hidden Health Signal
Monitoring your grip strength might feel like a small act—but it packs a big punch when it comes to long-term health. It’s quick, easy, and surprisingly telling.
So next time you’re cleaning out a drawer and find that old tennis ball, don’t toss it—squeeze it. Your future self might thank you.
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