Locations:
Search IconSearch
December 29, 2020/Living Healthy/Senior Health

How To Avoid Getting Frail As You Get Older

Staying active plays a critical role

elderly woman walking outside

The word “frail” often is used to describe the appearance of an older adult. The term itself suggests vulnerability, slowness and disability. The medical definition of frailty requires that three of these characteristics be present:

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

  • Shrinking/weight loss (10 pounds or more in one year).
  • Physical exhaustion (self-reported).
  • Muscle weakness (measured by weak grip strength).
  • Decline in walking speed.
  • Low physical activity.

Unfortunately, low physical activity is a common way of life for many Americans. “I can honestly say that physical activity and/or exercise is probably the most difficult prescription for my patients to fill,” says geriatric specialist Ronan Factora, MD.

We asked Dr. Factora how you can avoid getting frail as you age.

A vicious cycle

Dr. Factora says, with older adults, much of their time is spent in sedentary pursuits.

“If they’re not watching TV, then they’re in front of some type of a screen (such as a computer or handheld device), reading, doing puzzles — anything but moving around,” he says. As a result, the muscles in these older adults lose their functional capacity and tone, and may eventually become infiltrated with fat.

Aside from the obvious change in muscle tissue, an older adult’s ability to function is also affected. “As a result, this also leads to reported physical exhaustion, muscle weakness, and potentially a decline in walking speed,” says Dr. Factora.

He says lack of physical activity alone also could lead to decline in walking speed due to a loss of muscle tone, muscle function, and cardiovascular endurance.

Advertisement

“Low physical activity is not only a consequence of weight loss and muscle mass loss — it can become a cause,” says Dr. Factora.

This leads to a downward spiral in consuming adequate calories. Dr. Factora says when you’re not physically active, your appetite dwindles, and this can lead to inadequate protein and calorie intake which are what your body uses to maintain muscle mass and support further physical activity.

“Higher physical activities compel a person to actually eat more and replenish their body with the calories it needs.”

It’s clear how all of these frailty characteristics are interrelated. “Developing frailty does not happen overnight,” says Dr. Factora. “It takes years for frailty syndrome to develop as a consequence of low physical activity and weight loss. When it does develop, reversal is extremely difficult.”

The secret to maintaining independence

Generally speaking, people want to maintain independence and a good quality of life while aging, and they want to avoid disability as much as possible. Many people mistakenly assume frailty is part of normal aging. It’s true that many aging persons do become frail, but there are a number of interventions that can prevent or even reverse frailty.

Though it may seem simple, all individuals should do the following to help reduce the risk of developing disability and frailty:

  • Reduce the amount of sedentary time you spend on a daily basis. “Cut back on sitting around during the day.
    I recommend no more than three hours daily of this,” says Dr. Factora.
  • Introduce a routine exercise regimen. A cardiovascular exercise regimen can help with endurance and walking speed and may also help increase your appetite. Resistance and weight training can help preserve muscle mass. “Exercises should be done for at least 30 minutes daily five days of the week,” says Dr. Factora. “This is really the minimum that you should shoot for.”
  • Avoid losing weight, particularly if you’re inactive, as weight loss leads to more muscle loss than fat loss.

“Making a physical activity routine sounds easy and straightforward, but from my clinical perspective, regular exercise can be difficult for older patients to sustain,” says Dr. Factora.

Despite the challenge, this simple intervention can be the foundation for avoiding frailty and disability and maintaining independence into later life.

Advertisement

Learn more about our editorial process.

Related Articles

Person holding smartphone, looking at diet app
March 10, 2025/Weight Loss
How the Cleveland Clinic Diet App Works

No one diet is right for everyone — but the Cleveland Clinic Diet app meets your personalized needs

People doing the bridge pose on yoga mats at yoga studio
March 10, 2025/Exercise & Fitness
New to Exercise? Start With This Sample Workout Routine

This five-day exercise plan for beginners includes three days of resistance training, two days of cardio and two days of rest

Person seated at office desk chair while on a virtual team call
March 7, 2025/Orthopaedics
What’s ‘Office Chair Butt’? And What Can You Do About It?

Sitting for long hours, like at your desk job, can make your butt sag — among other effects

Ozempic face, before and after, with wrinkles, sunken eyes, thinner lips and sagging skin
March 5, 2025/Weight Loss
‘Ozempic Face’: What It Is and How To Avoid It

Rapid weight loss can change the way your face looks, bringing wrinkles, sagging skin and a gaunt appearance

People working out in the gym, with progress calendars nearby
February 28, 2025/Exercise & Fitness
How Long Does It Take To Build Muscle?

It can take three to four weeks to experience improvement in strength, and up to six months or more to notice visible changes

Person lifting a barbell in a gym
February 27, 2025/Exercise & Fitness
Learning How To Build Muscle? Try These 11 Strategies

From protein consumption to progressive strength training and recovery time, you can build more muscle mass in four to 12 weeks

Older man and older woman riding bikes in park
February 24, 2025/Heart Health
Can You Exercise With a Leaky Heart Valve?

Most people with this heart condition can and should exercise, but check with your provider to see what (and how much) is safe for you

Person doing wall sits, or wall squats, outside
February 19, 2025/Exercise & Fitness
9 Reasons You Should Do Wall Sits — and How To Get Started

Wall sits can burn fat, strengthen your core, improve posture and even lower blood pressure

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad