Heart attack, stroke: More than fitness trackers, your grip could predict heart health risks, says study

Heart health indicators: Researchers say grip strength reflects your muscle health, nervous system function, and body resilience (Image: Canva)

Everyone seems to be talking about heart health these days. Be it on social media, in celebrity interviews, or even during casual chats with the guy at the corner shop or the neighbourhood aunty. If all this buzz has you tempted to splurge on fancy health apps or pricey fitness trackers, pause for a second. You might not need any of that, because something as ordinary as your grip could quietly reveal the truth about your heart.

According to a study published in The Lancet, which followed nearly 140,000 people from 17 countries, grip strength was found to predict risks of heart disease, strokes, and even mortality. The findings suggest that something as simple as how firmly you can squeeze may reveal a lot about your health. Researchers believe grip strength reflects your muscle health, nervous system function, and body resilience. It’s like a signal from your body, giving hints about how well your heart and organs are coping.

According to the study, even a small decline in grip strength over a few years could raise your risk of dying or having a major health event. It’s not about extreme weakness, mild drops are enough to send a warning. The study showed that every 5 kg drop in grip strength raised the risk by 16 percent.

Health benefits of gardening: Digging, pulling weeds, trimming plants, or lifting pots all engage your hands and wrists in a functional, natural way (Image: Canva)

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Surprisingly, it was also a better predictor of heart attacks and strokes than even blood pressure. A weaker grip was tied to up to 9 percent higher stroke risk and 7 percent higher heart attack risk. This connection held true across all ages, genders, and backgrounds in 17 countries, showing that grip strength consistently reflects heart health and circulation.

While the study didn’t directly test whether improving grip strength lowers death risks, experts believe regular strength training could benefit both your muscles and your heart. Many physiotherapists and health experts, suggest grip tests using simple tools or even daily tasks, making it easy to assess your risk.

How to build grip strength, without the gym:

• Gardening: Digging, pulling weeds, trimming plants, or lifting pots all engage your hands and wrists in a functional, natural way.

• Household chores: Tasks like scrubbing dishes, mopping floors, carrying laundry baskets, or lifting grocery bags can also boost grip slowly.

• Cooking and baking: Kneading dough, whisking by hand, or opening stubborn jars also activate your grip muscles without you even realising it.

• Push-ups or fingertip push-ups: These work the wrists, hands, and forearms all at once. Start on a wall, then progress to the floor.

• Tennis ball squeezes: Squeeze a ball tightly for 3–5 seconds, then release. Repeat 10–15 times daily for a gentle but effective boost.

• Towel twists: Twist a dry or damp towel firmly for a few minutes, switching directions regularly.

• Pinch holds: Hold a heavy book or pan between your thumb and fingers for as long as you can, then switch hands.