The Times Australia
The Times World News

.
Men's Weekly

.

What’s the difference between ageing and frailty? One is inevitable – the other is not

  • Written by Julee McDonagh, Senior Research Fellow of Frailty Research, University of Wollongong

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 ageing process[1].

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 cellular and molecular damage[2] 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, spending millions[3] trying to stay young forever. While we may be able to reduce the appearance of ageing[4], ultimately there’s no magic pill[5] to increase our longevity[6].

Around one in six Australians are over the age of 65 (16% of the total population[7]). Yet as individuals[8] and a society[9] many of us still have a fear of ageing[10].

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.

A senior couple dancing.
Ageing is inevitable – but frailty isn’t. Rawpixel.com/Shutterstock[11]

What is frailty?

Frailty[12] is defined as a state of vulnerability characterised by a loss of reserve across multiple parts of the body.

Frailty is generally characterised by several physical symptoms[13], 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 associated with frailty[14], increasing the risk of falls and fractures[15].

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 heart failure[16], can develop frailty[17] much younger.

A senior woman sitting in a wheelchair.
Frailty is more common in people who are older. Fit Ztudio/Shutterstock[18]

Frailty is dynamic. While it can get worse over time, in some cases frailty can also be reversed[19] or even prevented through health and lifestyle changes.

For example, we know physical inactivity and a sedentary lifestyle can significantly increase a person’s risk[20] of becoming frail. On the flip side, evidence shows doing more exercise can reduce frailty in older adults[21].

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

Preventing frailty

Here are some key things[22] you can do to help prevent frailty[23]:

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 great resources[24].

You might also consider joining a gym, or asking your GP about seeing an accredited exercise physiologist or physiotherapist. Medicare subsidies may be available[25] for these specialists.

The physical activity guidelines[26] 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 contribute to the progression of frailty[27]. 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 five or more medications[28]) is associated with an increased risk of frailty[29]. The presence of frailty can also interfere with how the body absorbs medicines[30].

Home medicine reviews[31] are available for older adults with a chronic medical condition or a complex medication regimen[32]. These reviews aims to help people get the most benefit from their medicines and reduce their risk of experiencing adverse effects[33].

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

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

Low nutrient intake[34] can negatively impact physical function and may increase your risk of becoming frail. There’s some evidence to suggest eating more protein may delay the onset of frailty[35].

A food-first approach is best when looking to increase the protein in your diet[36]. Protein is found in foods such as[37] lean meats, poultry, seafood, eggs, dairy products, legumes and nuts.

Adults over 50 should aim to eat 64 grams of protein[38] 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.

References

  1. ^ ageing process (pmc.ncbi.nlm.nih.gov)
  2. ^ cellular and molecular damage (www.who.int)
  3. ^ spending millions (fortune.com)
  4. ^ appearance of ageing (theconversation.com)
  5. ^ no magic pill (www.nature.com)
  6. ^ increase our longevity (pmc.ncbi.nlm.nih.gov)
  7. ^ 16% of the total population (www.aihw.gov.au)
  8. ^ as individuals (www.tandfonline.com)
  9. ^ a society (theconversation.com)
  10. ^ fear of ageing (www.smh.com.au)
  11. ^ Rawpixel.com/Shutterstock (www.shutterstock.com)
  12. ^ Frailty (www.afn.org.au)
  13. ^ several physical symptoms (www1.racgp.org.au)
  14. ^ associated with frailty (josr-online.biomedcentral.com)
  15. ^ falls and fractures (www.sciencedirect.com)
  16. ^ heart failure (academic.oup.com)
  17. ^ develop frailty (onlinelibrary.wiley.com)
  18. ^ Fit Ztudio/Shutterstock (www.shutterstock.com)
  19. ^ frailty can also be reversed (www.sciencedirect.com)
  20. ^ significantly increase a person’s risk (www.thelancet.com)
  21. ^ reduce frailty in older adults (pubmed.ncbi.nlm.nih.gov)
  22. ^ key things (youtu.be)
  23. ^ help prevent frailty (www.self.com)
  24. ^ great resources (youtu.be)
  25. ^ subsidies may be available (www9.health.gov.au)
  26. ^ physical activity guidelines (www.health.gov.au)
  27. ^ contribute to the progression of frailty (academic.oup.com)
  28. ^ five or more medications (www.safetyandquality.gov.au)
  29. ^ risk of frailty (pmc.ncbi.nlm.nih.gov)
  30. ^ body absorbs medicines (www.sciencedirect.com)
  31. ^ Home medicine reviews (www.healthdirect.gov.au)
  32. ^ chronic medical condition or a complex medication regimen (www9.health.gov.au)
  33. ^ experiencing adverse effects (www.safetyandquality.gov.au)
  34. ^ Low nutrient intake (academic.oup.com)
  35. ^ delay the onset of frailty (academic.oup.com)
  36. ^ protein in your diet (pmc.ncbi.nlm.nih.gov)
  37. ^ foods such as (www.betterhealth.vic.gov.au)
  38. ^ 64 grams of protein (www.eatforhealth.gov.au)

Read more https://theconversation.com/whats-the-difference-between-ageing-and-frailty-one-is-inevitable-the-other-is-not-247450

Times Magazine

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

Foodbank Queensland celebrates local hero for National Volunteer Week

Stephen Carey is a bit bananas.   He splits his time between his insurance broker business, caring for his young family, and volunteering for Foodbank Queensland one day a week. He’s even run the Bridge to Brisbane in a banana suit to raise mon...

Senior of the Year Nominations Open

The Allan Labor Government is encouraging all Victorians to recognise the valuable contributions of older members of our community by nominating them for the 2025 Victorian Senior of the Year Awards.  Minister for Ageing Ingrid Stitt today annou...

CNC Machining Meets Stage Design - Black Swan State Theatre Company & Tommotek

When artistry meets precision engineering, incredible things happen. That’s exactly what unfolded when Tommotek worked alongside the Black Swan State Theatre Company on several of their innovative stage productions. With tight deadlines and intrica...

The Times Features

Running Across Australia: What Really Holds the Body Together?

How William Goodge’s 3,800km run reveals the connection between movement, mindset, and mental resilience As a business owner, I’ve come to realise that the biggest wins rarely com...

Telehealth is Transforming Healthcare Services in Australia

It has traditionally not been easy to access timely healthcare in Australia, particularly for people who live in remote areas. Many of them spend hours on the road just to see a...

Launchd Acquires Huume, Strengthening Creative Firepower Across Talent-Led Marketing

Launchd, a leader in talent, technology and brand partnerships, has announced its acquisition of influencer talent management agency Huume from IZEA. The move comes as the medi...

Vietnam's "Gold Coast" Emerges as Extraordinary Investment Frontier and Australian Inspired Way of Life

$2 Billion super-city in Vung Tau set to replicate Australia's Gold Coast success story A culturally metamorphic development aptly named "Gold Coast" is set to reshape Vietna...

Choosing the Wrong Agent Is the #1 Regret Among Aussie Property Sellers

Selling your home is often one of the largest financial transactions you’ll make, and for many Australians, it’s also one of the most emotional. A new survey of Australian home se...

Travel Insurance for Families: What Does it Cover and Why it’s Essential

Planning a family trip is exciting, but unexpected mishaps can turn your dream vacation into a stressful ordeal. That’s where travel insurance comes in—it’s your safety net when ...