The smaller the higher the risk of heart disease kept on hand
Come trained "Omega means"
Recently I saw a humorous joke, saying that Xiao Li’s wife insisted on exercising for a month, and excitedly said to Xiao Li: "Look! My belt used to be buckled in the first hole, but today it can be buckled to the second hole. It's a hole." Xiao Li looked at it and said with deep meaning, "Well, your hands have become stronger."
Although this is a joke, in fact, if you can get stronger through exercises, it will be really good for your body!
Today, let’s talk about the relationship between hand strength and health.
The lower the hand strength, the more unhealthy the hand strength. Academically speaking, it is the grip strength.
The size of your grip is really related to your health.
Recently, Chinese scholars published a study that analyzed the data of more than 390,000 residents in 12 provinces in my country and found that whether or not they suffer from hypertension, the smaller the grip strength, the risk of cardiovascular disease and mortality, as well as all-cause mortality. The higher it will be; if the grip strength is weak and you have high blood pressure, the risk of death will be higher.
Weakened hand strength and decreased cognitive function are not only related to heart health. Studies have found that weakened hand strength also indicates a decline in cognitive function.
This is even related to certain cancer risks, such as men’s risk of colorectal cancer, prostate cancer or lung cancer; women’s risk of breast and lung cancer.
In fact, our hand strength will show an "inverted U-shaped" trend as we age.
After birth, the strength of the hands gradually increases, and the strength of the hands is greatest at the age of 20 to 30. Later, due to the decline of muscle mass and function, the strength of the hands also gradually decreases.
Some studies have pointed out that when people are 80 to 90 years old, muscle mass can be reduced by as much as 50%.
You may think that weak hands are caused by aging. Although this is a reason, non-exercise is also an important factor in muscle loss.
Teach you how to practice the "Strong Vajra Finger" Speaking of which, do you feel that you have exercised too little of your hand strength?
So, how can we develop the "strong vajra finger"-like hand strength?
Here are three simple exercise methods for your reference:
Extend the five fingers from the palm of the palm. You can use a rubber band or a tool to expand the five fingers to connect the fingers together, and then repeat the contraction and expansion actions, and strive to be slow and stable when resisting the resistance of the rubber band.
Use the gripper The gripper is small in size and easy to carry. Some grippers can also adjust the resistance, which is easy to adjust according to the grip strength.
When in use, hold the handle of the grip with one hand, firmly clamp it for 5 to 10 seconds, then loosen it, and repeat the action.
Squeeze the tennis ball and twist the towel. If your hand strength is relatively small and you usually do less exercise, you can start by pinching the tennis ball or twisting the towel. Use as much strength as possible to hold the tennis ball or the towel tightly. Hold for 5 to 10 seconds, and then loosen it. , Repeat the action again.
The above-mentioned exercises are very convenient and can be practiced during leisure time. If there is indeed a loss of grip strength, it is recommended to practice for 20 to 30 minutes a day until the grip cannot be moved.
Of course, to say that it is grip strength, in fact, not only refers to the strength of holding an object in the hand, but also the upper arm strength and even upper body strength used to stabilize the object for a long time.
Therefore, exercises like upper limb strength, such as push-ups, weight lifting, pull-ups and other exercises can also enhance grip strength. Of course, even some physical tasks in daily life, such as gardening, vacuuming, etc., can also help exercise grip strength.
By Liu Jian (Peking University People's Hospital)