ArcaMax

Tom Waits had it right in his song "Hold On": "Oh, you got to hold on, hold on. You gotta hold on." Multiple studies show that your grip strength is both an indicator of good or failing health and a way to protect yourself from the dangers of overweight and obesity.

The most recent study on grip strength published in The Journal of Clinical Endocrinology & Metabolism looked at data on over 93,000 folks with a follow-up of around 13 years. It found that if you have excess body fat (but aren't yet obese and contending with obesity-related chronic conditions) you can protect yourself from progressing to obesity -- and heart, liver and kidney woes -- if you increase your grip strength. And an earlier study found that folks who have poor grip strength are at a greater risk of developing Type 2 diabetes and high blood pressure than folks who have strong hand muscles.

The Cleveland Clinic says a weak grip strength for folks ages 55 to 65 is less than 57 pounds for men and less than 35 pounds for women. But you can improve your grip strength with strength-building workouts (two to three times weekly) and by doing specific hand exercises.

-- Wrist flexion and extension while holding a 2-pound hand weight

-- Towel wringing and gripping

-- Squeezing a squash ball in the palm of your hand twice a day for 10 minutes.

For more info on maintaining your strength, fending off chronic disease and achieving a younger ActualAge, check out 4YOUngevity.com and my book "The Great Age Reboot."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.