3 Simple Steps to Fight Off Frailty [STUDY]

Let’s talk about something close to ALL our hearts—staying healthy and spry as we age.

We’ve all watched as folks we care about find it more difficult with each passing year to stay active, do the chores, and even walk.

You may even be feeling your own mobility begin to fade.

Well, an exciting new study published in the American Journal of Physiology-Heart and Circulatory Physiology sheds light on how to keep your heart and body strong well into your golden years.

So, let’s dive in and see what the experts uncovered…

I’m sure you’ve heard the term “frailty” before. But you might not realize that frailty isn’t just about feeling a bit wobbly on your feet.

Scientists define it as a buildup of health problems that can make us more vulnerable to illness and less able to bounce back when we get sick. Frailty puts us at a higher risk for poor quality of life, disability, and earlier death.

In other words, we all want to work hard to avoid it.

A new study of nearly 30,000 folks, 45 to 85, explored sex differences in frailty levels and how they affect heart health. And the research revealed folks who were frailer were also more likely to have high blood pressure and heart problems.

But don’t worry—there’s good news, too!

The research also confirmed that STAYING active and REDUCING the time you spend sitting can help you avoid becoming frail and keep your blood pressure in check.

In other words, you can fight frailty and keep your heart healthier by changing up your daily routine.

The study suggests three simple changes anyone can make:

1. Sit less: It turns out that spending too much time in your favorite armchair isn’t doing you any favors. Try breaking up your sitting time with short walks or even just standing up and stretching every now and then.
2. Move more: Any kind of movement is good, but the study found that any exercise that gets your heart pumping is especially beneficial. Don’t worry if you’re not up for running a marathon—even a brisk walk counts!
3. Strength train: The researchers found that exercises to build strength helped keep frailty at bay. These could be as simple as lifting light weights or doing gentle resistance exercises.

The study had some particularly interesting findings for the ladies. It turns out that women tend to be frailer than men as they age, even though they generally live longer.

Here’s the good news—the researchers found that light to moderate exercise, like a nice walk in the park, was especially beneficial for women’s heart health. So, go ahead and lace up those walking shoes and get out to enjoy some fresh air!

However, gentlemen aren’t off the hook. The study confirmed that men can also greatly benefit from staying active and reducing sitting time.

And don’t worry if you aren’t as spry as you used to be. The important thing is to start where you are and do what you can. Even small increases in activity can make a BIG difference.

Remember, it’s never too late to start taking better care of yourself. By making some simple changes—sitting less, moving more, and doing some strength exercises—you can help keep your heart healthy and slash your risk of becoming frail.

So, why not give it a try? Take a short walk today, or do some gentle exercises while watching your favorite TV show. Your heart will reap the benefits, and you might find yourself feeling a bit more energetic and resilient.

Here’s to staying active and healthy and enjoying life to the fullest!

P.S. Boost bone strength WITHOUT drugs.

Source:

Myles W. O’Brien, Olga Theou, Relation between frailty and hypertension is partially mediated by physical activity among males and females in the Canadian Longitudinal Study on Aging, American Journal of Physiology-Heart and Circulatory Physiology, Volume 327, Issue 1, July 2024, Pages H108-H117