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Ageing is a normal part of the life course. It doesn’t matter how many green smoothies you drink, or how many “anti-ageing” skin care products you use, you can’t stop the .

But while we’re all getting older, not everyone who ages will necessarily become frail. Ageing and frailty are closely related, but they’re not the same thing.

Let’s break down the difference between the two.

What is ageing?

On a biological level, ageing is the result of the build-up of in the body over time.

The ageing process causes a gradual decline in physical and mental function, a higher risk of disease, and eventual (and unavoidable) death.

Still, some people think they can cheat the system, trying to stay young forever. While we may be able to reduce the , ultimately there’s to .

Around one in six Australians are over the age of 65 (). Yet and many of us still have a .

But what is it about ageing we are so afraid of? When it comes down to it, many people are probably less afraid of ageing, and more afraid of becoming frail.

What is frailty?

is defined as a state of vulnerability characterised by a loss of reserve across multiple parts of the body.

Frailty is generally characterised by , such as weakness, slow walking speed, exhaustion, unintentional weight loss, and low activity level.

Lower bone density and osteoporosis (a condition where the bones become weak and brittle) are also , increasing the risk of .

Notably, someone who is frail is less able to “bounce back” (or recover) after a stressor event compared to someone who is not frail. A stressor event could be, for example, having a fall, getting a urinary infection, or even being admitted to hospital.

Frailty is more common in older people. But in some cases, frailty can affect younger people too. For example, people with advanced chronic diseases, such as , can much younger.

Frailty is dynamic. While it can get worse over time, in some cases or even prevented through health and lifestyle changes.

For example, we know physical inactivity and a sedentary lifestyle can of becoming frail. On the flip side, evidence shows doing more exercise can .

There are other lifestyle modifications we can make too. And the earlier we make these changes, the better.

Preventing frailty

Here are some you can do to :

1. Get moving

Exercise more, including resistance training (such as squats and lunges, or grab some stretchy resistance bands). Many of these sorts of exercises can be done at home. YouTube has some .

You might also consider joining a gym, or asking your GP about seeing an accredited exercise physiologist or physiotherapist. Medicare for these specialists.

The for older Australians recommend at least 30 minutes of moderate intensity physical activity on most days or preferably every day.

The guidelines also highlight the importance of incorporating different types of activities (such as resistance, balance or flexibility exercises) and reducing the time you spend sitting down.

2. Stay socially active

Social isolation and loneliness can . Reach out to friends and family for support or contact local community groups that you may be able to join. This might include your local Zumba class or bridge club.

3. Ask your doctor or pharmacist to regularly check your medications

“Polypharmacy” (when someone is prescribed ) is associated with an increased . The presence of frailty can also interfere with how the .

are available for older adults with a . These reviews aims to help people get the most benefit from their medicines and reduce their risk of .

Always consult your doctor before making any changes to your current medications.

4. Eat a protein-rich diet with plenty of fruit and vegetables

can negatively impact physical function and may increase your risk of becoming frail. There’s some evidence to suggest eating more protein may .

A food-first approach is best when looking to increase the . Protein is found in lean meats, poultry, seafood, eggs, dairy products, legumes and nuts.

Adults over 50 should aim to eat per day for men and 46g per day for women. Adults over 70 should aim for 81g per day for men and 57g per day for women.

Ask your GP for a referral to a dietitian who can provide advice on a dietary regime that is best for you.

Supplements may be recommended if you are struggling to meet your protein needs from diet alone.

, Senior Research Fellow of Frailty Research, and , Professor of Nursing and Director of Health Innovations,

This article is republished from under a Creative Commons license. Read the .

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