Stand For Strength
Take the ‘stand-up test’ now to check if you are at risk
- Cross your arms and place them in front of your chest
- Stand up from a seated position on one leg
- Hold it for 3 seconds
Words of caution
- Be careful not to strain or injure yourself.
- Stop challenge immediately if your knees start to hurt.
- Don’t lean back to gain momentum or you may topple backwards.
- Do the test when you have a friend or family member around to support you.
- Do not try the test if you have had a recent fall or injury.
Think you can do better?
If you are in your 40s or 50s, you should be on “high alert” because starting from your 40s, you can naturally lose up to 8% of muscle every decade, and after 70 that rate almost doubles to 15%!1
Low muscle mass contributes to frailty, increasing your risk of falls, immobility, hospitalization, disability and even death.
The good news is, while ageing is a natural process, the loss of muscle mass is not.
1 Baier S et al,JPEN.2009;33(1):71-82.
ACT EARLY TO STOP FRAILTY FROM BECOMING YOUR REALITY!
for strengthening your leg muscles
NOTE: Repeat 5-6 times in sync with deep breathing
for improving your balance
NOTE: Do one minute for each leg
BALANCED DIET, THREE MEALS A DAY
Apart from exercising, pay attention to what you eat!
Fill your plate with the right balance of healthy foods.
Include key nutrients: Protein, Calcium & Vitamin D to nourish your muscles.
2 Nakamura K, Ogata T. Locomotive Syndrome: Definition and Management. Clin Rev Bone Miner Metab. 2016; 14(2):56-57.
Fuel your muscle for everday strength!
Don’t wait till you’re in the wheelchair to make changes to your lifestyle.
Take charge of your health today – it is in your hands.
To improve musculoskeletal function, mobility and vitality, WHO strongly recommends a complete, balanced Oral Nutrition Supplement3 (ONS) with dietary advice for older adults lacking nutrition, along with multimodal exercises such as strength, aerobic and balance training.4
3 A complete, balanced diet must contain sufficient amount of carbohydrate, protein, fat, vitamins, minerals and fiber in the required amounts and in the right proportion.
4 Integrated care for older people: guidelines on community-level interventions to manage declines in intrinsic capacity. Geneva: World Health Organization; 2017. License: CC BY-NC-SA 3.0 IGO.
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