Let's check your body movements

Updated: June 5, 2020

Due to a long period of refraining from going out, even if you think that you are okay, you may find that your body is weaker than you expected.
Avoid falls and injuries by checking your body movements and understanding your weaknesses.
All of them can be done in a few minutes. Please try it once.

Ring test (check muscle mass)

Image Ring test (check muscle mass)

People who develop gaps are at high risk for sarcopenia (a phenomenon in which muscles weaken as we age). Please be careful not to fall or break bones.

Reference: Creating a town with healthy longevity using frailty prevention - Turning gathering places into "places of awareness" through citizen-led frailty check activities - (external link)

Shoulder range of motion (1)

Image Shoulder range of motion (1)

Check as far as you can without pain.

Shoulder range of motion (2)

Image Shoulder range of motion (2)

Check as far as you can without pain.

range of motion of the foot

Created from the Inagi City Fall and Fracture Prevention Voluntary Group's Simple Self-Check Physical Fitness Test Items

leg muscle strength

Image: Leg strength

Reference: Shin Murata et al.: Relationship between the 10-second chair rise test (Frail CS-10) for frail elderly people and ADL, Physical Therapy, Vol. 26, No. 1, 2011, 101-104 (external link)

balance

image balance

Reference: Shuichi Obuchi et al.: Evaluation criteria for musculoskeletal related indicators for preventive care recipients, For preventive care management, Vol. 57, Nippon Koei No. 11, 2011, 988-995 (external link)

Record your measurement results

Record the measurement results in a table so you can check the changes later.
By getting into the habit of checking your body movements, you will be more motivated to exercise. If you continue with the exercises I will introduce below, you will gradually see results.
Let's continue this effort.

Image record sheet

Eleven Check

Take a look at these 11 questions to find out if you're showing signs of frailty.


question		Eleven Check 11 items	Answer
nutrition	1	Do you eat a healthier diet compared to other people of the same age and sex?	yes	no
nutrition	2	Do you eat both a vegetable dish and a main dish (meat or fish) at least twice a day?	yes	no
Oral cavity	3	Can you chew food that is as hard as ``Sakiika'' or ``Takuan''?	yes	no
Oral cavity	4	Do you sometimes choke on tea or soup?	no	yes
motion	5	Have you been doing sweat-inducing exercise for at least 30 minutes at a time for at least 2 days a week for over a year?	yes	no
	6	Do you walk or engage in equivalent physical activity for at least one hour a day in your daily life?	yes	no
	7	Do you think you walk faster than people of the same age and sex?	yes	no
Sociability/ heart	8	Do you go out less often than last year?	no	yes
	9	Do you eat meals with others at least once a day?	yes	no
	10	Do you consider yourself to be full of energy?	yes	no
	11	Do you worry about forgetfulness first and foremost?	no	yes

Please note that questions 4, 8, and 11 have the "yes" and "no" reversed.
If you have many checks on the right side of the answer box, you may be frail.
If you checked questions 3 and 4, you may have oral frailty.

Reference: Early frailty prevention strategy based on local support system (external link)

Inquiries regarding this page

Inagi City Welfare Department Elderly Welfare Division
2111 Higashinagumanuma, Inagi City, Tokyo
Phone: 042-378-2111 Fax: 042-377-4781