Normal aging and frailty are two very different things. There was a time when “becoming frail” was considered an unavoidable part of aging for some people. Thankfully, geriatric medicine has come a long way over the years! Today, experts have pinpointed risk factors for frailty and have sound advice on how to avoid it.
How is Frailty Defined?
Let’s start by defining the term. In general, someone is considered frail if they are more vulnerable and less resilient to health events. For example, a person who is frail may be more likely to lose their balance and fall, and they are more likely to be hospitalized and need long-term care as a result.
Unfortunately, the number of people who qualify as frail is quite high: about 11 percent of adults in their 50s are considered frail, while 51 percent of people in their 90s qualify as frail. However, there is a wide range of severity. Physicians diagnose frailty on a spectrum, starting with the pre-frailty stage. People who are “pre-frail” are weaker and more fragile than their more robust peers but are in better shape than those considered fully frail.
Geriatric experts are especially interested in this “pre-frail” stage because it affects far more people – nearly half of all adults 50 and older are considered pre-frail – and more importantly, it can be improved at this stage.
Are You Frail?
With so many people considered pre-frail, you may be wondering if you fall into that category. If you’re worried about your physical abilities, there are a series of short tests that physicians use to evaluate five key traits: weakness, slowness, exhaustion, physical inactivity, and unintentional weight loss. If a person has three or more of these traits, they are diagnosed as frail; having one or two qualifies them as pre-frail.
It’s common for a general practitioner or geriatrician to assess a patient starting around the age of 70, but they may do so earlier if they suspect the person is becoming frail.
What Causes Frailty?
Studies show that frailty is a result of a decline in the bodies’ musculoskeletal, immune and metabolic systems. Some of these changes occur with normal aging. However, if this deterioration happens more rapidly than normal or with more severity, then frailty is the result. People with other health issues, such as dementia, kidney disease, and heart disease typically experience more rapid declines.
Can You Avoid Becoming Frail?
Yes! The good news is most people can avoid becoming frail. Experts have found that the loss of muscle mass and the resulting weakness can cause a domino effect that leads to frailty. As people get weaker, they typically move slower and become less active. This inactivity leads to fatigue and low energy. And finally, as people become less active, they consume fewer calories and lose weight in an unhealthy way – all of which leads to frailty.
The best way to prevent frailty is with strength training and aerobic exercise. Since it’s very difficult to reverse course when someone is already frail, the ideal time to start prevention is in midlife. In addition to exercise, physicians recommend consuming enough protein to maintain muscle mass: older adults should aim for at least 0.45 to 0.54 grams of protein per pound per day.
How much exercise is enough? Most experts agree that older adults should get at least 150 minutes of moderate-intensity aerobic activity weekly, along with two days of muscle strengthening exercises. A well-rounded routine should also emphasize balance and flexibility to maintain independence, reduce the risk of falls, support heart and brain health, and stave off frailty.
Moderate-intensity activity could include brisk walking or cycling, while strength training might include lifting weights, using resistance bands or doing Pilates. It’s always a good idea to consult your healthcare provider before starting a new fitness program, especially if you’ve been sedentary or have health issues.
PhysioBoard Can Help!
Many older adults have difficulty getting down and up from the floor due to arthritis, knee or hip replacements, or back issues. But that shouldn’t stop you from exercising! The PhysioBoard was designed by a Physical Therapist and an Engineer to help people continue their physical therapy and exercise safely and effectively at home, on their beds.
The PhysioBoard is lightweight (only 11 pounds), but strong and rigid – a unique combination that provides the optimal surface for exercising. Simply place it on your bed, do your exercise routine, and then store it behind a door or under the bed.
We've helped hundreds of people recover from surgeries, continue to exercise, and stay fit. Because while aging is inevitable, frailty is not.