MightyMitts
Grip Strength & Sarcopenia
Grip Strength: A Key Indicator of Sarcopenia
What is Sarcopenia?
Sarcopenia is the gradual loss of muscle mass and strength that happens naturally as we age. It can make everyday activities more difficult and increase the risk of falls, fractures, and loss of independence.
How Many People Are Affected?
How Many People Are Affected?
Globally:
It's estimated that sarcopenia affects over 50 million people worldwide and is projected to affect over 200 million people by 2050.
United States:
Approximately 10% of adults over 50 in the United States have sarcopenia.
United Kingdom:
Around 1 in 10 adults over the age of 65 in the UK are affected by sarcopenia.
Europe:
It is estimated that 18 to 32 million individuals aged 50 and over in Europe have sarcopenia.
Why Grip Strength Matters for Sarcopenia Prevention
Muscle Stimulation:
Regularly using your grip strength, through activities like carrying supermarket bags, opening jars, and exercise, can help stimulate your muscles and maintain their strength and mass.
Functional Capacity:
Maintaining good grip strength is essential for performing everyday tasks and staying independent. By preventing sarcopenia, you can continue to do the things you love and enjoy a higher quality of life.
Early Detection:
Grip strength can act as an early warning system for sarcopenia. A decline in grip strength may indicate that you're losing muscle mass, even before it becomes noticeable in other ways. This allows you to take action and address the issue proactively.
Why Grip Strength Matters for Sarcopenia Prevention
Reflects Overall Muscle Strength:
Systemic Connection: While measured in the hand, grip strength actually reflects the overall strength and function of the entire musculoskeletal system. This is because the act of gripping engages muscles not just in the hand and forearm, but also in the upper arm, shoulders, and even the core.
Muscle Quality: Grip strength isn't just about muscle size; it also reflects muscle quality, including factors like muscle fiber type, neuromuscular activation, and tendon health. These factors are all crucial for overall strength and functional capacity.
Muscle Quality: Grip strength isn't just about muscle size; it also reflects muscle quality, including factors like muscle fiber type, neuromuscular activation, and tendon health. These factors are all crucial for overall strength and functional capacity.
Early Detection of Decline:
Sensitive Measure: Grip strength is a sensitive measure that can detect subtle changes in muscle function even before significant muscle loss becomes apparent. This allows for early identification of individuals at risk of sarcopenia, enabling timely interventions to prevent further decline.
Accessible and Practical: Grip strength testing is simple and can be easily performed in various settings, making it a practical tool for widespread screening and monitoring of muscle health.
Accessible and Practical: Grip strength testing is simple and can be easily performed in various settings, making it a practical tool for widespread screening and monitoring of muscle health.
Predicts Functional Limitations:
Real-World Implications: Studies have consistently shown that low grip strength is strongly associated with:
Reduced mobility: Difficulty with activities like walking, climbing stairs, and rising from a chair.
Increased fall risk: Poor balance and weaker muscles increase the likelihood of falls, leading to fractures and other injuries.
Impaired activities of daily living: Challenges with tasks like dressing, bathing, and eating independently.
Quality of Life: These functional limitations can significantly impact an individual's quality of life, independence, and overall well-being.
Reduced mobility: Difficulty with activities like walking, climbing stairs, and rising from a chair.
Increased fall risk: Poor balance and weaker muscles increase the likelihood of falls, leading to fractures and other injuries.
Impaired activities of daily living: Challenges with tasks like dressing, bathing, and eating independently.
Quality of Life: These functional limitations can significantly impact an individual's quality of life, independence, and overall well-being.
Linked to Adverse Health Outcomes:
Beyond Muscle: Research indicates that low grip strength is not only a marker of sarcopenia but also a predictor of various adverse health outcomes, including:
Increased risk of fractures: Weaker individuals, particularly those with sarcopenia, are more susceptible to falls and fractures due to decreased muscle mass, strength, and balance.
Cognitive decline: Emerging evidence suggests a connection between grip strength and cognitive function.
Increased risk of fractures: Weaker individuals, particularly those with sarcopenia, are more susceptible to falls and fractures due to decreased muscle mass, strength, and balance.
Cognitive decline: Emerging evidence suggests a connection between grip strength and cognitive function.
How MightyMitts Can Help Prevent Sarcopenia
The Mighty Mitts Health Kit is designed to help you improve your grip strength and overall fitness, which can help prevent and manage sarcopenia.
Here's how:
Here's how:
Measure and Track:
The digital dynamometer allows you to accurately measure your grip strength and track your progress over time, helping you monitor for any signs of decline.
Targeted Exercise:
The 12-week exercise program, developed by licensed physiotherapists, guides you through exercises that improve grip, strength, balance, and mobility. This program includes strength training exercises that can help build and maintain muscle mass.
Nutritional Support:
The nutrition guide, created by a professional nutritionist, provides evidence-based advice on healthy eating habits to support your fitness goals and overall well-being, including maintaining muscle mass.
Healthy Recipes:
The recipe book offers a variety of delicious and nutritious meals to fuel your body and support your active lifestyle, ensuring you get the nutrients needed for muscle health.
The MightyMitts Health Kit includes
Dynamometer:
Accurately measure your grip strength.
Handgrip Strengtheners:
Build strength in your hands and forearms.
Resistance Bands:
Versatile bands for a full-body workout.
Yoga Mat:
A comfortable and supportive mat for various exercises.
Stainless Steel Water Bottle:
Stay hydrated throughout the day.
12 Week Program:
Includes exercises that can improve grip strength, hand function, and overall mobility, which can help with daily tasks and reduce stiffness.
Nutrition Guide:
Learn how to fuel your body for optimal muscle health.
Recipe Book:
Delicious and nutritious recipes to support your health journey.
Additional Benefits of the MightyMitts Health Kit:
Increased Strength and Balance: I
Improve your grip strength, overall muscle mass, and balance to reduce your risk of falls and injuries.
Enhanced Mobility:
Maintain your independence and ability to perform daily tasks with ease.
Reduced Risk of Chronic Diseases:
Lower your risk of age-related health issues, including sarcopenia.
Improved Quality of Life:
Enjoy greater energy, vitality, and confidence in your physical abilities.
One Squeeze at a time, a World of Difference!
MightyMitts is your partner in healthy ageing. By combining the latest scientific research with practical tools and guidance, we empower you to take control of your health and live a longer, healthier, and more independent life.
Take control of your muscle health and order your MightyMitts Health Kit today!
Take control of your muscle health and order your MightyMitts Health Kit today!
Sources:
Cruz-Jentoft et al., 2010
National Institutes of Health
Age UK
Baeyens et al., 2018
Almeida, S. A., Santos, L. C., Coelho, F. M., et al. (2015). Grip strength predicts falls in community-dwelling older adults. Journal of Geriatric Physical Therapy, 38(1), 18-22.
Baeyens, J. P., Bauer, J. M., Bollaerts, A., et al. (2018). The Future Prevalence of Sarcopenia in Europe: A Claim for Public Health Action. Calcified Tissue International, 102(2), 249–257.
Bohannon, R. W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Journal of Geriatric Physical Therapy, 42(4), 169–175.
Cawthon, P. M., et al. (2015). Grip strength as a predictor of incident fractures in older adults. Osteoporosis International, 26(1), 337-344.
National Institutes of Health
Age UK
Baeyens et al., 2018
Almeida, S. A., Santos, L. C., Coelho, F. M., et al. (2015). Grip strength predicts falls in community-dwelling older adults. Journal of Geriatric Physical Therapy, 38(1), 18-22.
Baeyens, J. P., Bauer, J. M., Bollaerts, A., et al. (2018). The Future Prevalence of Sarcopenia in Europe: A Claim for Public Health Action. Calcified Tissue International, 102(2), 249–257.
Bohannon, R. W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Journal of Geriatric Physical Therapy, 42(4), 169–175.
Cawthon, P. M., et al. (2015). Grip strength as a predictor of incident fractures in older adults. Osteoporosis International, 26(1), 337-344.
Cesari, M., Volpato, S., Prado, C. M., et al. (2006). Sarcopenia, obesity, and inflammation--the complex interface between musculoskeletal and cardiometabolic disorders. The American Journal of Clinical Nutrition, 84(3), 617–623.
Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., et al. (2010). Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on22 Sarcopenia in Older People.23 Age and Ageing, 39(4), 412–423.24
National Institutes of Health. (n.d.). What is sarcopenia?. National Institute on Aging. Retrieved January 7, 2024, from [invalid URL removed]
Rijk, J. M., Vermeulen, M., Lingsma, H. F., et al. (2018). Handgrip strength as a predictor of cognitive decline and dementia in older adults. Age and Ageing, 47(3), 425-431.
Roberts, H. C., Dennison, E. M., Cooper, C., et al. (2011). Epidemiology of sarcopenia. Journal of Cachexia, Sarcopenia and Muscle, 2(3), 147–153.
Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., et al. (2010). Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on22 Sarcopenia in Older People.23 Age and Ageing, 39(4), 412–423.24
National Institutes of Health. (n.d.). What is sarcopenia?. National Institute on Aging. Retrieved January 7, 2024, from [invalid URL removed]
Rijk, J. M., Vermeulen, M., Lingsma, H. F., et al. (2018). Handgrip strength as a predictor of cognitive decline and dementia in older adults. Age and Ageing, 47(3), 425-431.
Roberts, H. C., Dennison, E. M., Cooper, C., et al. (2011). Epidemiology of sarcopenia. Journal of Cachexia, Sarcopenia and Muscle, 2(3), 147–153.