What you can gain from flail prevention
- Reduce medical and nursing care costs ... prevent falls and fractures and reduce future expenses.
- Continue hobbies/travel ... maintain physical fitness and balance skills to expand your range of activities.
- Keeps the mind young ... increases interaction with others and prevents depression and cognitive decline
30 Second Self-Check｜Diagnose your degree of frailty now!
First of all, understand your current situation. If two or more of the seven items apply to you, you are a pre-frail person, and if four or more apply to you, you should consider consulting a specialist.
□ Lost more than 2 to 3 kg from 6 months ago
□ Feeling that walking speed has slowed down
□ Not in the habit of exercising more than once a week
I get tired easily these days.
□ Weakened grip strength
□ Going out less than once a month
□ Feeling of dry mouth and difficulty chewing
This checklist has been reconstructed based on the Ministry of Health, Labor and Welfare's "Questionnaire for the Late-Stage Elderly" and the Fried Criteria. Please use the results as a guide and consult your physician or physical therapist if you have any concerns.
5-minute exercise to regain muscle strength + balance to prevent flailing
Chair squat (2 sets of 10 repetitions)
- Stand in front of a chair, feet shoulder-width apart.
- Straighten your back and sit down slowly until your buttocks lightly touch the chair.
- Stand up, taking care that your knees do not extend beyond your toes.
Stand on one leg (30 seconds each side)
Place your fingertips on the kitchen or desk and gently lift one foot. If the wobble decreases, challenge without support.
point
- Continued daily improvement in lower limb muscle strength and trunk balance.
- It also reduces the risk of falls and improves walking speed.
REBUILD YOUR BODY WITH A HIGH-PROTEIN & VITAMIN D DIET｜WITH TODAY'S SAMPLE MENU
To maintain muscle mass, about 1.2 g of protein per kg of body weight is recommended. For a 60 kg body weight, this is about 72 g per day.
Taking vitamin D and calcium in combination with protein will facilitate muscle synthesis and strengthen bones.
Is Isolation a Friend of Flail? How Social Participation Activates the Mind and Brain
Even with the right combination of exercise and nutrition, the risk of frail progression jumps by about 1.5 times if you are not connected with others.
Join a local "hangout," hobby club, or online community at least once a month to stimulate your brain with conversation and laughter.
- Municipal care prevention classes: search in municipal public relations papers and official websites
- Hobbies online salon: select topics of interest such as travel, gardening, photography, etc.
- Volunteer activities: children's cafeteria, meal delivery service to support the elderly, etc.
7-Day Frail Prevention Program｜Give your future self "days of mobility
Print it out and post it on your refrigerator so you can check your accomplishments at a glance.
FREQUENTLY ASKED QUESTIONS Q&A｜SOLVING QUESTIONS ABOUT FLAIL PREVENTION
Q. At what age should I start taking action?
A. Studies have shown that intervention beginning in the early 60s reduced the risk of needing care by up to 30%.
Q. Do I need supplements?
A. Consider them if your diet does not meet the criteria. It is safe to consult with a physician or dietitian.
Q. Can I exercise even if I have a pre-existing condition?
A. You can benefit from many chronic conditions if you ask your doctor for permission to exercise and adjust the intensity.
Conclusion｜Preventing Frailty to Ensure "10 Years of Doing What You Love!
- Know what's going on: Self-check to identify risks
- Take action: exercise, nutrition, and interaction, one at a time, starting today.
- Mechanism to continue: 7-day program to make it a habit
Why don't you try 10 yes squats first, right here, right now? Every day you can move starts with one small step.
References & Statistics
- Ministry of Health, Labour and Welfare, "Guidelines for Health Services Based on the Characteristics of the Elderly, Third Edition" (revised 2024) mhlw.go.jp
- Ministry of Health, Labour and Welfare, "Revision of Guidelines for Health Services Based on the Characteristics of the Elderly" document (2024) mhlw.go.jp
- Lifestyle Diseases Online, "Prevalence of Frail is About 10% of All Seniors 65+" (November 28, 2024) seikatsusyukanbyo.com.
- Health and Longevity Net "Diagnosis of Frail"
