5 steps to avoid frailty – physically, mentally and emotionally
Growing older does not mean you will inevitably become frail. In fact detecting frailty before it becomes a problem has become a focus of the Australian Government who are encouraging older Australians to do frailty screening tests. If you are showing any symptoms, a few simple daily changes will help steer you away from frailty and toward healthier longevity.
The symptoms of frailty are the following:
- Unintentional weight loss
- Exhaustion
- Muscle weakness
- Slow walking speed
- Low levels of physical activity
Avoiding frailty is not just about staying physically strong and well, it’s also about staying mentally and emotional strong and resilient. A few healthier habits every day that can begin one at a time, is what it takes. It may mean being willing to change some aspects of your lifestyle, but the results are worth it. Here’s our five tips:
1. Do weight-bearing exercises
By doing exercise that bears weight on your muscles, bones and joints, you will keep the fluid circulating in your joints, keeping them mobile. You will also maintain muscle mass and bone density.
All of this maintains your balance, important for ageing with health and wellbeing. Once balance is compromised due to frail physical form, people can lose their social confidence and want to stay sedentary or indoors more often.
Have a look at the COTA Strength for Life classes on our premises in Dudley Street.
They are run by an accredited trainer and focus on building strength and flexibility.
2. Stay socially connected
Making an effort stay socially active has numerous benefits. It keeps you active, it opens your heart more, it prevents loneliness and depression. You are never too old and it is never too late to meet new people, learn new hobbies and make new like-minded friends. Read our blog about the importance of staying social as you age.
Get out and about and find out more about your local community, there may be activities happening right under your nose that you didn’t know about. Stepping outside your comfort zone and learning new things is part of ageing positively, healthily and with longevity in mind.
3. Look after your brain health
Exercise will also do plenty for good brain health. Exercise stimulates the flow of blood and lots of other good nutrients into the brain. This reduces cognitive decline, it reduces inflammation, keeps dementia out the way and boosts your mood. Have a look at our blog on exercise for the elderly for good brain health.
4. Walk as much as possible
Just 15 minutes of walking a day has been shown to reduce the risk of heart disease, stroke, cholesterol and high blood pressure. It also maintains bone density, muscle strength and improves flexibility and coordination. Take the opportunity to walk wherever you can, there are many places to enjoy a good walk in Adelaide. Or you can join a Heart Foundation walking group in your area.
5. Remember good nutrition
As you get older, you often feel like eating less. It’s therefore more important to keep up your intake of protein rich foods and vegetables, whole grains and fats. Your body needs repairing, and proteins provide this, you also need energy and carbohydrates will give you this. A balanced diet will help you maintain good health, in turn maintaining your brain health, mood and confidence.
St Louis Home Care helps stay physically and mentally fit and well, at home!
With over 70 years in caring for older Australians, in our residential facility or helping people at home, we support our clients to stay healthy and well into their old age. Your home care package can be used for many purposes - to get fitter, to try out new recipes and improve your nutrition, to get out and about in your community, or anything else that you feel would improve your quality of life. Call the St Louis home care team in Adelaide on 8332 0950 or St Louis home care in Victor Harbor on 8552 1481 for a conversation about getting started with some help at home.
