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How to combat the risk of frailty as we age

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How to combat the risk of frailty as we age
07 FebHealth, How-to advice, Lifestyle

Frailty is a common condition among older adults, characterised by reduced strength, endurance, and physiological function. It increases vulnerability to negative health outcomes such as falls, hospitalisations, and even death. 

The prevalence of frailty increases with age from about 11 per cent in over 65 year olds to 50 per cent in over 80-year-olds and the risk of mortality is almost three times higher for frail compared to non-frail seniors.

Recognising and addressing the risk factors of frailty early can significantly improve quality of life and overall health.

What causes frailty?

Frailty is often the result of a combination of factors, including:

  • Aging: Natural decline in physical and cognitive functions.
  • Chronic diseases: Conditions like heart disease, diabetes, and arthritis can contribute to frailty.
  • Malnutrition: Inadequate nutrition can lead to muscle weakness and weight loss.
  • Sedentary lifestyle: Lack of physical activity accelerates muscle loss and functional decline.

How to reduce the risk of developing frailty

While aging is inevitable, there are several simple strategies to reduce the risk and impact of frailty:

  1. Stay physically active: Regular exercise, including resistance training, balance exercises, and aerobic activities, can maintain and improve muscle strength and function.
  2. Eat a balanced diet: Ensure adequate intake of protein, vitamins, and minerals to support muscle health and overall well-being. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
  3. Manage chronic conditions: Keep chronic diseases under control with proper medication, regular medical check-ups, and adherence to treatment plans.
  4. Stay socially engaged: Maintain social connections and participate in community activities to boost mental and emotional health.
  5. Prevent falls: Implement safety measures at home, such as removing tripping hazards and using assistive devices when necessary. Regular vision and hearing checks can also help prevent accidents.
  6. Get adequate sleep: Quality sleep is essential for overall health, including muscle repair and cognitive function. Aim for 7-9 hours of sleep per night.
  7. Avoid smoking and limit alcohol: Both smoking and excessive alcohol consumption can accelerate the aging process and contribute to frailty.

A recent study by the University College Dublin showed that an easy 20 minute home based exercise program consisting of strength and balance exercises performed at least four times per week along with regular walks and an increase in protein intake reduced the risk of frailty in over 65s in as little as three months!

The group performing the program significantly improved their strength, bone mass and reduced their biological age on average by seven months.

How can physiotherapy help with frailty

Frailty may be a part of aging, but it’s not inevitable.

TPC’s physiotherapists can develop simple strength programs tailored to you and your current abilities, help you to incorporate more physical activity into your day through activities such as walking, and help to prevent falls – please call us for more information

By adopting a proactive approach to health, you can reduce the risk and severity of frailty, leading to a more vibrant and fulfilling life as your age.

 

Article written by Katie Jenkins, TPC physiotherapist

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COMPANY NAME: THE PHYSIO CO AUSTRALIA PTY LTD
ADDRESS: 25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
CONTACT DETAILS: 1300 797 793

This is Your Direct Debit Service Agreement with THE PHYSIO CO AUSTRALIA PTY LTD (ABN: 54120918854). It explains what Your obligations are when undertaking a Direct Debit arrangement with us It also details what our obligations are to You as Your Direct Debit provider. Please keep this agreement for future reference. It forms part of the terms and conditions of Your Direct Debit Request (DDR) and should be read in conjunction With Your DDR authorisation.

Definitions

account means the account held at Your financial institution from which we are authorised to arrange for funds to be debited
agreement means this ment Agreement between You and us.
banking day means a day other than a Saturday or a Sunday or a public holiday listed throughout Australia.
debit day means the day that payment by You to us is due.
debit payment means a particular transaction where a debit is made.
direct debit request means the Direct Debit Request between us and You,
us or we means THE PHYSIO C0 AUSTRALIA PTY LTD, (the Debit User) You have authorised by requesting a Direct Debit Request.
You means the customer who has signed or authorised by other means the Direct Debit Request
Your financial institution means the financial institution nominated by You on the DDR at which the account is maintained

  1. Debiting Your account
    1. By signing a Direct Debit Request or by providing us with a valid instruction, You have authorised us to arrange for funds to be debited from Your account, You should refer to the Direct Debit Request and this agreement for the terms of the arrangement between us and You.
    2. We will only arrange for funds to be debited from Your account as authorised in the Direct Debit Request.
      Or
      We will only arrange for funds to be debited from Your account if we have sent to the address nominated by You in the Direct Debit Request, a billing advice which specifies the amount payable by You to us and when it is due,
    3. If the debit day falls on a day that is not a banking day, we may direct Your financial institution to debit Your account on the followrng banking day. If You are unsure about which day Your account has or will be debited You should ask Your financial institution.
  2. Amendments by us
    1. We may vary any details of this agreement or a Direct Debit Request at any time by giving You at least fourteen (14) days written notice
  3. Amendments by You
    You may change* , stop or defer a debit payment, or terminate this agreement by providing us with at least 30 days notification by writing to-
    THE PHYSIO CO AUSTRALIA PTY LTD
    25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    Or
    by telephoning us on 1300 797 793 during business hours;
    Or
    arranging it through Your own financial institution, which is required to act promptly on Your instructions.
    *Note: in relation to the above reference to ‘change’, Your financial institution may ‘change’ Your debit payment only to the extent of advising us THE PHYSIO CO AUSTRALIA PTY LTD of Your new account details.
  4. Your obligations
    1. It is Your responsibility to ensure that there are sufficient clear funds available in Your account to allow a debit payment to be made in accordance with the Direct Debit Request.
    2. If there are insufficient clear funds in Your account to meet a debit payment:
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      • You must arrange for the debit payment to be made by another method or arrange for sufficient clear funds to be in Your account by an agreed time so that we can process the debit payment.
    3. You should check Your account statement to verify that the amounts debited from Your account are correct
  5. Dispute
    1. If You believe that there has been an error in debiting Your account, You should notify us directly on 1300 797 793 and confirm that notice in writing with us as soon as possible so that we can resolve Your query more quickly, Alternatively You can take it up directly With Your financial institution.
    2. If we conclude as a result of our investigations that Your account has been incorrectly debited we Will respond to Your query by arranging for Your financial institution to adjust Your account (including interest and charges) accordingly. We Will also notify You in writing of the amount by which Your account has been adjusted
    3. If we conclude as a result of our investigations that Your account has not been incorrectly debited we Will respond to Your query by providing You with reasons and any evidence for this finding in writing.
  6. Accounts
    You should check:
    • with Your financial institution whether direct debiting is available from Your account as direct debiting is not available on all accounts offered by financial institutions.
    • Your account details which You have provided to us are correct by checking the against a recent account statement,- and
    • with Your financial institution before completing the Direct Debit Request if You have any queries about how to complete the Direct Debit Request.
  7. Confidentiality
    1. We will keep any information (including Your account details) in Your Direct Debit Request confidential. We will make reasonable efforts to keep any such information that we have about You secure and to ensure that any of our employees or agents who have access to information about You do not make any unauthorised use, modification, reproduction or disclosure of that information.
    2. We will only disclose information that we have about You:
      • to the extent specifically required by law; or
      • for the purposes of this agreement (including disclosing information in connection with any query or claim).
  8. Notice
    1. If You Wish to notify us in writing about anything relating to this agreement, You should write to
      THE PHYSIO CO AUSTRALIA PTY LTD
      25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    2. We Will notify You by sending a notice in the ordinary post to the address You have given us in the Direct Debit Request.
    3. Any notice will be deemed to have been received on the third banking day after posting.

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