Are you curious about how long you’ll live? While this might not be the most uplifting thought, there’s a simple test you can do at home that could give you an insight into your life expectancy. According to health specialist Ed Jones, founder of Nutrition World, a straightforward test known as “grip strength” can be an indicator of whether you’re likely to live a longer, healthier life—or face an early demise.
The Importance of Natural Health and Longevity
Ed Jones is a staunch advocate of natural health, focusing on how harnessing nature’s power through diet and exercise can lead to a longer, healthier life. A professional member of the American Botanical Council, Jones emphasizes the use of herbs and medicinal plants to improve well-being. In his Nutrition World Podcast, co-hosted by his daughter Cady Kuhlman, Jones frequently discusses practical health tips, especially those that don’t require a doctor’s office visit.
One such tip he shared is rooted in the work of longevity expert Dr. Peter Attia. Dr. Attia, well-known for his research on extending life expectancy, claims that physical strength plays a pivotal role in determining how long and how well you’ll live. According to Jones, Dr. Attia believes that “a stronger body lasts longer,” and individuals with weaker physical strength may be at a higher risk of dying young.
Grip Strength: The Test You Can Do at Home
So, what exactly is this grip strength test that could potentially reveal your risk of dying early? It’s simple: your grip strength serves as a marker of your overall physical health. Jones explains that if you can’t hold a dumbbell weighing three-quarters of your body weight for at least one minute, your life expectancy might be shorter than it could be if you were stronger.
Why does grip strength matter so much? According to Jones, it’s not just about your hands. Grip strength is a reflection of your overall muscle mass and function, which correlates with how well your body will age. He says, “Grip strength beats cholesterol and every blood test” when it comes to predicting longevity.
Why Grip Strength Predicts Longevity
The idea behind grip strength as a predictor of mortality is simple: stronger people tend to have more resilient bodies. When you have more muscle strength, it’s not just your arms that benefit—your entire body, including your heart and lungs, becomes stronger and more resistant to disease. Studies back this up, showing that people with stronger grip strength are less likely to suffer from chronic diseases, cardiovascular issues, and even pulmonary problems.
Jones stresses that your grip strength isn’t just about your hands; it’s an indicator of how strong every system in your body is. “If you can do this with the right weights,” he says, “everything else is stronger.” This means that maintaining or building your physical strength can help slow down the aging process, reduce your risk of disease, and, ultimately, help you live longer.
How to Perform the Grip Strength Test
Performing the grip strength test at home is simple and only requires a dumbbell. Here’s how you can do it:
- Weigh Yourself: Start by determining your current body weight.
- Grab a Dumbbell: Select a dumbbell that is roughly three-quarters of your body weight. For example, if you weigh 150 pounds, you’ll want a dumbbell that weighs around 112 pounds.
- Test Your Grip: Hold the dumbbell in one hand for at least one minute without dropping it. If you can hold it comfortably, this indicates that your grip strength is strong. If you struggle or can’t hold it for the full minute, this may be a sign that you need to work on improving your overall strength.
While the test may seem daunting, the good news is that it’s not meant to discourage you. If you find it challenging, this is simply a signal to start working on building strength through exercise and resistance training.
Building Strength to Improve Longevity
If your grip strength isn’t where you want it to be, don’t worry—you can build it up. Strength training is one of the most effective ways to improve not only grip strength but overall physical health. Here are a few tips to get started:
- Incorporate Weight Training: Focus on exercises like deadlifts, squats, and rows, which build overall muscle strength, including your grip.
- Use Resistance Bands: Resistance bands can help strengthen the smaller muscles in your hands and forearms, which contribute to grip strength.
- Practice Grip-Specific Exercises: Exercises such as farmer’s carries, where you hold heavy weights in each hand and walk a short distance, are great for improving grip strength.
- Stay Consistent: Regular strength training will not only improve your grip but also boost your metabolism, support heart health, and keep your body resilient as you age.
The Science Behind Strength and Longevity
Numerous studies have shown a direct link between strength and longevity. According to research, people with higher muscle mass and stronger grip strength have a lower risk of chronic diseases and a reduced risk of premature death. In fact, grip strength has been identified as one of the strongest predictors of life expectancy, even more so than traditional markers like cholesterol or blood pressure.
Dr. Peter Attia, who works with celebrities like Chris Hemsworth on exploring ways to extend life, agrees that focusing on physical strength can have a profound impact on your overall health. Building muscle, improving strength, and maintaining resilience are key factors in living a longer, healthier life.
Take the Test: What Do You Have to Lose?
Ultimately, the grip strength test is a simple, yet effective way to gauge your physical health and longevity potential. While it might seem intimidating, there’s no harm in giving it a try—especially if it helps you identify areas where you can improve your health. And if you find your grip strength isn’t as strong as you’d like, use it as motivation to start building muscle and resilience.
After all, as Jones points out, a stronger body ages more slowly and fights disease more effectively. By focusing on improving your physical strength, you can help ensure a longer, healthier future.
