Be active the majority of the time.
According to Durso’s explanation, “the age-related loss of muscle mass is one cause of frailty.” Even in very old, frail adults, research suggests that simple strength-training exercises like walking increase strength and reduce weakness. At any age, every little bit helps.
Aim for three healthy meals per day that include whole grains, low-fat dairy products, fruit, vegetables, protein, and good fats. One study found that adherents to this strategy—also known as the Mediterranean diet—were 74% less likely to become frail. Include enough protein to nourish your muscles. Women need approximately 46 grams per day, while men need approximately 56 grams, but many older people don’t get enough. Some good sources are:
Meat, fish, or poultry (about 21 grams in 3 ounces); cooked dried beans (about 16 grams in a cup); low-fat milk (8 grams in 8 ounces); yogurt (11 grams in 8 ounces of regular yogurt; 23 grams in 8 ounces of Greek yogurt); and both.
In one study, positive emotions were linked to a lower risk of frailty. According to Durso, maintaining social connections with others and continuing to learn may also be beneficial. According to Johns Hopkins research, those factors may explain why older volunteers who tutor in elementary schools not only improve their physical functioning but also sharpen their own thinking skills.