Don't let your body weaken by refraining from going out
Updated: June 25, 2020
Thank you for your cooperation in refraining from going out. With fewer opportunities to go out, the amount of activity decreases and physical strength declines, which may make it easier for people to need nursing care. In order to stay healthy, why don't you try doing gymnastics with reference to this?
What is frailty
Frailty is a state in which social connections begin to weaken as people age and their physical and mental functions weaken.
If left untreated, the patient may become in need of long-term care, but it is possible to return to good health if proper care is taken.
Reference: Ministry of Health, Labor and Welfare "Eat to prevent frailty" (external link)
In order to understand whether a person is frail or not, it is necessary to focus not only on the physical aspects, but also on the mental/psychological and social aspects and improve them.
Reference: Ministry of Health, Labor and Welfare "Frailty Prevention Strategy from an Early Stage Based on Local Support System" (external link)
Pay attention to the weakening of the muscles in the mouth (oral flail)
Oral frailty is a condition in which the muscle strength of the mouth declines and the ability to slide the tongue and eat gradually declines. Oral frailty is said to be the gateway to frailty, and it is said that it is not only closely related to physical decline, but also affects mental and social aspects.
Reference: Ministry of Health, Labor and Welfare "Establishment of the concept of aging syndrome focusing on food (nutrition) and oral functions, and establishment and verification of comprehensive measures such as oral function support from nursing care prevention (prevention of frailty) to a state requiring nursing care. Investigative research" (external link)
Let's check the movement of your body
Let's check the movement of your body
Due to the long-term self-restraint from going out, even if you think that you are fine, your body may be weaker than you thought.
Prevent falls and injuries by checking your body movements and understanding your weaknesses.
It only takes a few minutes. Please try it once.
Introducing exercises to prevent frailty
This exercise is proposed by Inagi City to prevent falls and fractures.
Exercise program to prevent falls and fractures (description with photos)
Fall fracture prevention exercise program (PDF)
Exercise program to prevent falls and fractures (description in the video)
Stretch 1, 2, 3 shoulder, neck, arm
Stretch 4/5/6 Back/chest, body side, upper body twist
Stretch 7, 8, 9 Hip joint, back of thigh, calf
Stretch 10, 11, deep breath Thigh front, ankle, deep breath
rhythmic gymnastics
Strength training 1 squat
Strength training Quadriceps (for people with painful knees)
Strength training 2 leg (thigh) raise
Strength training 3 Heel/toe lift
Inagi Prosperous Festival! Care preventive gymnastics
"Inagi prosperous festival! Nursing care preventive gymnastics" is a nursing care that anyone can easily perform in the community with the slogan "From adults to children, everyone will remember and stay healthy!" Developed as a preventive exercise.
About gymnastics
The video was created with the cooperation of the NPO i club.
The i Club was established as a sports club where everyone from infants to the elderly, beginners to advanced players, can participate in activities at any time according to their age, interests, interests, skills, and skill levels.
Inquiries about this page
Elderly Welfare Division, Welfare Department, Inagi City
2111 Higashi Naganuma, Inagi City, Tokyo
Phone: 042-378-2111 Fax: 042-377-4781