Let's check our body's movements

Due to prolonged self-restraint from going out, even if you think "I'm fine," your body may have weakened more than you realize.
By checking your body's movements and understanding your weaknesses, let's prevent falls and injuries.
These can all be done in just a few minutes. Please give it a try.

Ring Test (Muscle Mass Check)

Those who have gaps are at a higher risk of sarcopenia (the phenomenon of muscle decline as one ages). Please be cautious of falls and fractures.

• Reference: Community Development for Healthy Longevity Utilizing Frailty Prevention. Through citizen-led frailty check activities, gathering places become "places of awareness"(external link)

Shoulder Range of Motion (1)

Let's check within a pain-free range.

Shoulder Range of Motion (2)

Let's check within a pain-free range.

Range of Motion of the Legs

Created from the physical fitness measurement items for the Inagi City Fall and Fracture Prevention Self-Group Simple Self-Check

Leg Muscle Strength

• Reference: Nobu Murata et al.: 10-Second Chair Stand Test for Frail Older Adults (Frail CS-10) and its correlation with ADL, Journal of Physical Therapy, Vol. 26, No. 1, 2011, 101-104(External Link)

Balance

• Reference: Shuichi Obuchi et al.: Evaluation Criteria for Musculoskeletal-Related Indicators for Prevention of Care Recipients, for Care Management in Prevention, Vol. 57, Japan Journal of Public Health, No. 11, 2011, 988-995(External Link)

Let's record the measured results

The results of the measurements are recorded in a table so that changes can be checked later.
By developing a habit of checking your body's movements, it will also lead to motivation for exercise. By continuing the exercises introduced from now on, the effects will gradually become apparent.
Let's make sure to continue.

Eleven Check

Let's answer 11 questions to check for signs of frailty.

Category	Number	Eleven Check 11 Items	Answer 1	Answer 2
Nutrition	1	Do you pay attention to a healthy diet compared to same-sex peers of similar age?	Yes	No
Nutrition	2	Do you eat both vegetable dishes and main dishes (meat or fish) at least twice a day?	Yes	No
Oral Cavity	3	Can you normally bite through foods that are as hard as 'saki ika' or 'takuan'?	Yes	No
Oral Cavity	4	Do you sometimes choke on tea or soup?	No	Yes
Exercise	5	Have you been engaging in exercise that makes you sweat for more than 30 minutes at least twice a week for over a year?	Yes	No
Exercise	6	Do you engage in walking or equivalent physical activities for more than one hour a day in your daily life?	Yes	No
Exercise	7	Do you think you walk faster compared to same-sex peers of almost the same age?	Yes	No
Sociality・ Heart	8	Have you been going out less often compared to last year?	No	Yes
Sociality・ Heart	9	Do you have meals with someone at least once a day?	Yes	No
Sociality・ Heart	10	Do you think you are full of vitality?	Yes	No
Sociality・ Heart	11	Are you most concerned about forgetfulness?	No	Yes

For questions 4, 8, and 11, please note that "yes" and "no" are reversed.
Those who have checked more on the right side of the answer section may have a possibility of frailty.
Those who have checked questions 3 and 4 may have a possibility of oral frailty. 

• Reference: Early Frailty Prevention Strategy Based on Community Support System(External Link)