Learn more about the Good Samaritan Society.
When you hear the word “frail,” what comes to mind? Do you think of someone older than you or whose health is failing?
Surprisingly, anyone can become frail, but your chances increase as you age.
Dr. Victoria Walker, chief medical and quality officer for the Good Samaritan Society, says you could be at risk of developing frailty if:
You’ve probably heard that children should limit their screen time, but did you know it’s just as important for adults?
It can be a step in the right direction as far as preventing frailty.
“Being intentional about the time you’re sitting and watching TV is a good place to start,” says Dr. Walker. “Excessive screen time is bad for adults. Challenge yourself to get out and walk.”
People naturally lose muscle mass as they age, so strength training is also important. It can be as simple as buying some exercise bands or small hand weights and using them in your home.
Dr. Walker says, “It’s not about lifting heavy weights, but about doing several repetitions and doing them frequently throughout the day.”
If you have health issues that prevent you from lifting weights, try the pool for exercise. And if you’re not a swimmer, don’t worry. It’s more about walking in the water.
“Getting in a pool and walking is a great way to get a workout for your heart,” says Dr. Walker. “It also provides good resistance training to build muscle.”
A lot of communities will let you use their pool for a monthly fee. Check around and recruit some friends to join you. It can become a social activity as well as being good for your health.
Staying active and finding balance is vital in preventing frailty. Exercising, eating right, taking medication with caution and avoiding alcohol are also crucial.
Dr. Walker notes that one of the things that often happens as people become less active is that they do less cooking and tend to eat more processed foods.
“Be aware of and avoid processed foods because of the high salt and starch content,” she says. “Eat fruits, vegetables and meat as much as you can in place of processed foods.”
If you have trouble eating raw fruit or vegetables because of dental issues, try variations, such as unsweetened applesauce in place of an apple, for example.
The Good Samaritan Society strives to keep residents strong. Many of our senior living locations offer wellness and exercise programs that help prevent frailty.
At Good Samaritan Society – Fairfield Glade in Tennessee, residents are encouraged to attend fitness classes.
“For the most part, they’re in their 80s and 90s,” says Rebecca Blaylock, wellness and recreation director. “Two 90-year-olds come and a handful who are over 90. A few are World War II veterans. One of the 90-year-olds helps lead the class if I’m not able to be there.” These residents prioritize exercise as part of their active lifestyles.
An exercise program called Fit and Fallproof at Good Samaritan Society – Moscow Village in Idaho incorporates warm-up exercises, strength training and balance exercises. Participants can stay seated or stand while they exercise. In addition to being available to residents, the classes are also open to the public and are free of charge.
Moscow Village also has a wellness center that includes a treadmill, some NuStep (recumbent cross trainer) machines, pneumatic weight machines (which are based on air resistance), free weights up to five pounds and exercise bands.
Dr. Walker recommends that those who have never exercised consult with their doctor for advice on the types of exercise they should do and any supplements they should take.
Once they’ve been given approval, Rebecca advises to take it slow at first.
“Some people want to jump in and do everything right away, but they should go really slow,” she says. “They shouldn’t do anything that hurts, and they should make sure to do only what they’re comfortable with.”
At Moscow Village, residents and community members can schedule an appointment to meet with the wellness coordinator to review health history and physician-directed limitations.
Well-being at the Good Samaritan Society
The Society believes every person should feel loved, valued and at peace. We thoughtfully support key areas that contribute to well-being:
- Spirituality
- A sense of purpose
- Social connections
- Financial stability
- Physical health
- Community engagement
Just 10 minutes a day on a treadmill or NuStep is a great way to get started. In addition to cardiovascular exercises, strength training is vital.
The biggest thing is to be active most days of the week, whether it’s walking or something else. Doing something you enjoy is important. Also, make sure to eat well and get plenty of calcium and protein in your diet.” – Amber Brown, wellness coordinator at Moscow Village
Maintaining meaningful relationships is also key. It’s one of the dimensions of well-being.
Another dimension of well-being is purpose. When someone has purpose, it means they have opportunities every day to learn and grow while making the world a better place.
“I think having purpose in life is actually a really good strategy for staving off frailty,” says Dr. Walker.
Learn more about retiring with purpose
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