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While traditional cardio exercises like running, swimming, and cycling are crucial for cardiovascular health, it is increasingly important to incorporate strength training as individuals age. This necessity arises from the challenges of maintaining muscle mass, which can begin to decline as early as age 30, according to Dr. Florez. He notes, “Muscle decline affects us all, whether we’re elite athletes or everyday individuals.” Engaging in strength workouts at least twice a week, whether through weightlifting or bodyweight exercises such as push-ups, has been shown to enhance muscle mass and mitigate the progression of frailty.
In addition to strength training, practices like yoga and tai chi should not be overlooked. Dr. Allison emphasizes the significance of balance exercises in preventing frailty. He explains that frailty increases the likelihood of falls, which can lead to serious injuries, including fractures. Research indicates that integrating balance and functional exercises—like squats, lunges, and deadlifts—can lower the risk of falls by as much as 24%.
Increasing Protein Intake May Help
Currently, there are no explicit nutritional guidelines dedicated to preventing frailty, though a balanced diet is universally recommended, as stated by Dr. Allison. Nonetheless, focusing on protein intake may be particularly beneficial. A 2020 literature review uncovered a correlation between inadequate protein consumption and increased frailty. Dr. Fried explains, “Adequate protein intake is vital for maintaining muscle mass.”
The required amount of protein differs among individuals, as highlighted by the US National Library of Medicine. Factors such as age, activity level, and biological sex impacts protein needs. The Recommended Dietary Allowance (RDA) is set at 0.8 grams of protein per kilogram of body weight, which is equivalent to 0.36 grams per pound. For instance, an active 40-year-old woman weighing 140 pounds would require approximately 51 grams of protein daily, according to the USDA’s DRI Calculator.
However, some studies suggest that to effectively combat frailty, individuals may benefit from consuming more than the standard recommended amounts of protein. The 2020 review also indicated that distributing daily protein intake over several meals—each containing at least 30 grams—might yield better results than consuming a singular, high-protein meal.
For tailored dietary advice, it is advisable to consult a healthcare provider or a registered dietitian. They can assist in formulating a nutritional plan that accommodates personal circumstances while ensuring all dietary needs, including protein, are met.
Frailty Isn’t Just a Concern for the Elderly
Younger adults in their 20s, 30s, and even 40s may tend to regard frailty as a concern limited to senior citizens, but Dr. Allison asserts that any adult can experience frailty, particularly if health issues arise earlier in life. “While frailty is more commonly observed with advancing age, it is not an inevitable outcome that only occurs once you turn 65,” he explains.
Source
www.self.com