Want to know how healthy you are? There’s one health metric experts can look to for hints about everything from your cardiovascular risks to your brain health: grip strength, or how firmly you can hold on to something with your hand.

“There’s nothing about grip strength, per se, that makes it special,” except that it’s easy to measure, Mark Peterson, a University of Michigan professor of physical medicine and rehabilitation, tells Yahoo Life. Research also shows it’s an excellent predictor of how you’re doing overall.

So what does your grip strength say about you, and how can you improve it? Here’s what to know.

What is grip strength, and why does it matter?

Grip strength refers to how much force you can generate when you squeeze something in your hand, and experts look at it as a good way to gauge someone’s overall strength or weakness. If you’re finding it harder to twist open a jar of pasta sauce, for example, that’s a signal you may be losing some grip strength.

Grip strength is measured using a device called a dynamometer, which provides readings of how many kilograms of force someone generates when they compress its handle in their hand. Normal grip strength varies with factors including BMI and sex, and researchers are still debating exactly what indicates weak grip strength. But one study suggests that men’s grip strength is considered weak if they produce less than 26 kilograms (or 56 pounds) of force; for women, it’s less than 16 kilograms, or 35 pounds, according to the Cleveland Clinic.

What grip strength indicates about overall strength also turns out to be an excellent predictor of other health status factors, research has found. People with weaker grip strength are more likely to develop heart disease, high blood pressure and chronic obstructive pulmonary disease, and to die of any cause. Losing grip strength over time has also been linked to a greater risk of cognitive decline. Grip strength “has proven to be the strongest predictor of disease and mortality, [better] than virtually anything else,” says Peterson.

That’s because a loss of grip strength “is such a good marker of frailty,” Dr. Ardeshir Hashmi, section chief of the Center for Geriatric Medicine at Cleveland Clinic, tells Yahoo Life. When someone becomes frail due to a loss of muscle mass, they generally are aging more quickly and will fare worse against any health problems, he explains. And frailty isn’t a problem just for the elderly. “As early as the mid-40s, these changes can start happening, especially when we’re very sedentary,” says Hashmi.

The good news is that adopting exercise habits and good nutrition can restore strength to your grip, and everywhere else.

What’s the best way to improve grip strength?

It might be tempting to run out and buy the sort of hand-strengthener tool some athletes use to improve their grips. But Peterson says not to bother. “That’s just not going to help your heart, kidneys or brain,” he explains. Instead, Peterson advocates for resistance training, because strengthening your body overall has widespread benefits and will help prevent you from becoming frail. Hashmi agrees that strength training is important, but says that exercise to improve your cardiovascular fitness — such as cycling or walking — matters too, especially because it ensures good circulation.

Exercise combats frailty by building up a good reserve of muscle which, in turn, will make your body more resilient against aging and help it bounce back more quickly from injuries or illness. Hashmi adds that you also need to be getting the right nutrients — especially protein — to fuel muscle development.

Getting stronger has also been linked to better brain health. “We found a link between low grip strength and cognitive deterioration and anxiety and depression, but I think it’s mostly that … people who are physically active are healthier from the top to the bottom, and that includes mental health and brain health,” says Peterson. “Exercise is one of the most potent treatments for prevention and help with mental health disorders like depression and anxiety,” he adds.

Exercises to try

The most important thing is to choose exercises you like and will do daily, even if only for 10 minutes, says Hashmi. Peterson recommends doing exercises that require two joints, such as squats or lunges. Exercises that “use the hip and knee are the most important because so much muscle exists in the lower extremities that you can get a lot of benefit from doing those,” he explains.

It’s worth talking to your doctor about what kinds of workouts will work best for you, but exercises the two experts do recommend include:

• Swimming and water aerobics

• Lifting weights, especially deadlifts or dumbbell lunges. You don’t need fancy equipment to do either. Try them at home while holding light dumbbells, milk jugs or cans.

Don’t focus so much on:

• Bicep and chest workouts such as curls. These won’t do much for overall muscle tone and grip strength, Peterson says.

• Hand-strengthening exercises. It’s fine to do them to strengthen your grip, but full-body workouts will have more important benefits for your health, experts say.

One upside of resistance training is that “strength happens really fast,” says Peterson. “Neurological changes happen virtually in the first week of exercise.”

And, yes, your grip strength will likely also improve as a result of this exercise; experts say that matters as an indicator of more widespread internal changes that are benefiting your overall health. Hashmi likens it to athletes training during the preseason. “If you’re not putting [work] in now, something will catch you unawares,” he says.

High-impact exercises can benefit those looking to build endurance and strength but can also place undue stress on your joints. Exercises like plyometrics, running, and sprinting are celebrated for their potential to torch calories; however, they can damage your joints behind the scenes. We spoke with a trainer who calls out six high-impact exercises that can damage your joints so you know what to avoid during your training sessions.

“High-impact exercises contribute to joint pain and long-term damage by placing repetitive stress on the joints, especially in weight-bearing areas like the knees, hips, and lower back,” explains Ronny Garcia, CPT, from Blink Fitness. “The constant impact can wear down the protective cartilage, leading to inflammation, pain, and conditions such as osteoarthritis.”

As time passes, your joints may lose their ability to successfully absorb shock, making them more susceptible to injury. Incorrect form or overuse while performing high-impact exercises further heightens your risk of ligament damage, joint strain, and chronic joint problems.

So, let’s explore the six high-impact exercises that can damage your joints, according to Garcia.

Running

Running on pavement can break down the cartilage in your lower back, hips, and knees. “The repeated impact of your feet on the hard ground can also cause inflammation and lead to arthritis over time,” Garcia adds.

An excellent alternative to running is the elliptical. This cardio machine provides a great, low-impact workout and the same cardiovascular benefits as running without straining your joints.

10 Best Joint-Friendly Exercises To Do As You Age

Jumping Jacks

The repeated jumping and landing motions of jumping jacks can be tough on your hips, knees, and ankles.6254a4d1642c605c54bf1cab17d50f1e

“Step jacks involve stepping to the side instead of jumping and are a good alternative that reduces impact while working the same muscles,” Garcia points out.

Box Jumps

Box jumps can be hard on your ankles and knees, as jumping onto and off a high surface places strain on these joints. It also heightens your chance of getting injured if your coordination or balance is lacking.

“Step-ups are an alternative that engages the same muscle groups and improves strength and balance while being gentler on the joints,” Garcia tells us.

6 Best Exercises for Better Joint Health After 30

Burpees

Burpees require you to repeatedly jump, squat, and push up, which can harm your lower back, knees, and wrists. “The fast pace and impact on the joints make it a high-risk exercise for joint health,” Garcia notes.

To lessen the impact of this exercise, a smart alternative would be to replace the jump with simply stepping back into a plank position.

10 Worst Exercises for Bad Knees (And What to Do Instead)

Basketball and Other High-Impact Sports

High-impact sports such as basketball, tennis, and soccer can place substantial stress on your hips, knees, and ankles. “These sports all involve stopping short, jumping, and quick direction changes, and the combination of the impact and twisting motion often leads to joint pain and ligament strain,” explains Garcia.

Opt for low-impact workouts like cycling or swimming instead. Both still offer stellar cardiovascular benefits while being easy on your joints.

9 Exercise Habits That Are Destroying Your Body After 50—and What to Do Instead

Sprinting

Last but not least, you likely knew sprinting would be on this list!

“Sprinting requires explosive power, which can overstress the knees, hips, and lower back, and the abrupt acceleration and short stops place you at risk for injury,” says Garcia.

Head to the rowing machine instead for a productive, low-impact workout that recruits your entire body. “It avoids the jarring impact of sprinting while strengthening muscles and improving endurance,” Garcia adds.

Alexa Mellardo

Around 39% of adults in the United States deal with back pain, according to the Centers for Disease Control and Prevention. Research shows that lumbar stabilization exercises and stretching and strengthening exercises can help reduce back pain. One of the reasons exercise could be beneficial for diminishing those aches or twinges is because it lowers inflammation. Studies reveal that just 20 minutes of exercise has anti-inflammatory effects. There are different types of exercise, and working out at home is more convenient and affordable, offering you the privacy and comfort of your own space. A new study reveals that a specific type of online exercise class could also help your back pain. Let’s look at the research. 

The study

In a study published in Jama Network Open, the researchers categorized patients into two groups:

1. Yoga group 1 — participants received virtual hatha yoga classes.
2. Waitlist group 2 — participants were on a waitlist for yoga.

The study participants were Cleveland Clinic employee health plan patients in Florida and Ohio. Patients in group 1 were given detailed workbooks and video recordings to help them safely practice yoga at home. The trained teachers demonstrated using supportive props like chairs and blocks to adapt poses when necessary.

The study results

When the study began, the participants reported back pain levels of around 6 out of 10. After six weeks, group 1, who practiced yoga, reported that their pain levels dropped to 4. After six months, pain levels declined to 3. Group 2, who didn’t practice yoga, noted that their pain levels remained the same.

74% of participants were taking some type of pain medicine at the start of the study. Six months on, over half of the patients in the waitlist group were still taking ibuprofen, aspirin, opioids, and other pain medicines. Less than one-third of the yoga group continued taking pain relievers.

Patients with back pain who took 12 weeks of online live-streamed yoga classes also moved more easily and slept better than individuals on the wait list for the classes.

If you’re dealing with chronic back pain, it’s best to consult with your healthcare provider, doctor, or physical therapist to rule out any underlying health problems. It’s possible that for some people, yoga could aggravate certain issues.

The benefits of yoga

Yoga is a meditative movement where you perform specific physical poses and postures while focusing on deep breathing. There are more fast-paced types of yoga that can raise your heart rate higher or slower and gentler practices.

Growing research highlights the many benefits of practicing yoga, such as:

• Lower stress and anxiety.
• Decrease back pain.
• Improve the quality of life in those with chronic conditions.
• Stimulate brain function.
• Help reduce the risk of heart disease.
• Enhance muscular strength and body flexibility.
• Improve sleep.
• Promote and improve cardiovascular and respiratory function.

The takeaway

The study’s senior author noted that pain levels were cut in half when patients practiced yoga. Online yoga classes are more accessible and allow you to be guided by an experienced yoga teacher while still working out from the comfort of your home. You don’t have to travel to attend in-person yoga classes to get the benefits.