Don't let your body become weak by refraining from going out
Updated: June 25, 2020
Thank you for your cooperation in refraining from going out. As people have fewer opportunities to go out, their level of activity and physical strength may decrease, making them more likely to require nursing care. In order to stay healthy, why not try doing some exercise based on this guide?
What is frailty?
Frailty is a condition in which people's physical and mental abilities weaken as they age, and their social connections begin to weaken.
If left untreated, the condition may require nursing care, but if treated properly, it is possible to return to health.
Reference: Ministry of Health, Labor and Welfare “Eat healthy and 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 to improve them.
Reference: Ministry of Health, Labor and Welfare “Early frailty prevention strategy based on local support systems” (external link)
Also be aware of decreased oral frailty (oral frailty).
Oral frailty is a condition in which the muscles of the mouth weaken and the ability to speak and eat gradually declines. Oral frailty is said to be the gateway to frailty, and is not only closely related to physical decline, but also affects mental and social aspects.
Reference: Ministry of Health, Labor and Welfare “Aims to establish the concept of aging syndromes focusing on food (nutrition) and oral function, and to construct and verify comprehensive measures such as nursing care prevention (preventing frailty) and oral function support from care-requiring conditions” "Research and Research" (external link)
Let's check your body movements
Let's check your body movements
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.
Here are some exercises to prevent frailty
This is an exercise proposed by Inagi City to prevent falls and fractures.
Exercise program for preventing falls and fractures (with photo explanation)
Fall and fracture prevention exercise program (PDF)
Fall and fracture prevention exercise program (video explanation)
Stretch 1, 2, 3: Shoulders, neck, arms
Stretch 4, 5, 6 Back/chest, side of body, upper body twist
Stretch 7, 8, 9 Hip, back of thigh, calf
Stretching 10/11/Deep breathing Front thighs, ankles, deep breathing
rhythm gymnastics
Strength Training 1: Squats
Strength training quadriceps (for people with knee pain)
Strength training 2 leg raises
Strength training 3: Heel/toe raises
Inagi Prosperity Festival! Care prevention exercises
``Inagi Prosperity Festival! Preventive Care Exercises'' is a nursing care program that anyone can easily perform and that will be familiar to the citizens of Inagi City, with the slogan ``From adults to children, let's all remember and stay healthy!'' It was developed as a preventive exercise.
About the exercises listed
The video was created with the cooperation of the NPO i-Club.
i-Club was established and operates as a sports club where all Inagi citizens, from infants to the elderly, beginners to advanced athletes, can participate at any time according to their age, interest, interest, skill, and skill level.
Inquiries regarding this page
Inagi City Welfare Department Elderly Welfare Division
2111 Higashinagumanuma, Inagi City, Tokyo
Phone: 042-378-2111 Fax: 042-377-4781