To prevent the body from weakening due to reduced opportunities for going out

With the decrease in opportunities to go out, activity levels may decline, and physical strength may decrease, making it easier to become dependent on care. If you are someone who has fewer opportunities to go out, how about trying some exercises or similar activities based on this information?

Also, let's challenge ourselves to increase opportunities to go out in order to stay healthy!

What is frailty?

Frailty refers to a state in which, as one ages, physical and mental functions weaken, and social connections begin to diminish.
If left unaddressed, there is a possibility of becoming dependent on care, but with appropriate intervention, it is also possible to return to a healthy state.

Reference

• Ministry of Health, Labor and Welfare "Eat Well to Prevent Frailty"(External Link)

To understand whether one is frail, it is necessary to focus not only on the physical aspects but also on the mental, psychological, and social aspects, and to work on improving them.

Reference

• Ministry of Health, Labor and Welfare "Early Frailty Prevention Strategy Based on Community Support System"(External Link)

Be aware of the decline in oral muscle strength (oral frailty)

Oral frailty refers to the condition where the strength of the mouth muscles declines, gradually affecting speech and eating functions. Oral frailty is said to be the gateway to frailty, closely related not only to physical decline but also impacting mental and social aspects.

Reference

• Ministry of Health, Labor and Welfare "Establishment of the Concept of Aging Syndrome Focused on Food (Nutrition) and Oral Function, and Research for Comprehensive Measures for Oral Function Support Leading to Care Needs from Prevention of Frailty (Care Prevention)" (External Link)

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.

• Let's check our body's movements

Introducing exercises to prevent frailty

This is an exercise proposed by Inagi City to prevent falls and fractures.

Fall Prevention Exercise Program (Explanation with Photos)

• Fall Prevention Exercise Program (PDF 865.5KB)

Fall Prevention Exercise Program (Explanation in Video)

Stretch 1, 2, 3 - Shoulders, Neck, Arms

• Exercises to Prevent Falls and Fractures (Fall and Fracture Prevention Program for Shoulders, Neck, and Arms)(External Link)

Stretch 4, 5, 6: Back, Chest, Side Body, Upper Body Twist

• Exercises to Prevent Falls and Fractures (Fall and Fracture Prevention Program: Back, Chest, Side, Upper Body Twists) (External Link)

Stretch 7, 8, 9 - Hip joints, hamstrings, calves

• Exercises to Prevent Falls and Fractures (Fall and Fracture Prevention Program for Hips, Hamstrings, and Calves) (External Link)

Stretch 10, 11, Deep Breathing - Front Thigh, Ankle, Deep Breathing

• Exercises to prevent falls and fractures (Fall and Fracture Prevention Program: thighs, ankles, deep breathing) (External link)

Rhythmic Gymnastics

• Exercise to Prevent Falls and Fractures (Fall and Fracture Prevention Program - Rhythm Exercise) (External Link)

Strength Training 1: Squats

• Exercises to Prevent Falls and Fractures (Fall and Fracture Prevention Program - Strength Training Squats)(External Link)

Strength Training - Quadriceps (For Those with Knee Pain)

• Exercises to Prevent Falls and Fractures (Fall and Fracture Prevention Program: Strength Training for Quadriceps for Those with Knee Pain)(External Link)

Strength Training 2 - Leg (Thigh) Raise

• Exercise to Prevent Falls and Fractures (Fall and Fracture Prevention Program - Leg (Thigh) Strength Training) (External Link)

Strength Training 3: Heel and Toe Raises

• Exercise to Prevent Falls and Fractures (Fall and Fracture Prevention Program - Strength Training on Tiptoes) (External Link)

• Exercise to Prevent Falls and Fractures (Fall and Fracture Prevention Program: Strength Training for Toe Raises) (External Link)

Inagi Prosperity Festival! Preventive Care Exercises

The "Inagi Prosperity Festival! Preventive Care Exercises" was developed as preventive care exercises that everyone can easily perform, with the slogan "Everyone from adults to children can learn and stay healthy forever!" to be familiar to the citizens of Inagi City.

• Inagi Prosperity Festival! Preventive Care Exercises(External Link)

About the gymnastics published

The video was created with the cooperation of the NPO i Club.

The i Club was established and operates as a sports club where anyone from Inagi City, from toddlers to Older Adults, and from beginners to advanced participants, can engage in activities at any time according to their age, interests, concerns, and skill levels.

• NPO i Club (Inagi Comprehensive Community Sports Club)(External Link)