As we age, we will experience changes in our physical health. While we may continue to be healthy, our strength, flexibility, and balance will deteriorate.

This deterioration is part of frailty risk. A risk that also includes deterioration of our mental acuteness, but that part will be covered in another blog post.

Physical frailty tends to result in more injuries, longer recovery periods, and higher medical costs. It increases as we age and lose energy.

While you are still healthy and young focus on these three aspects of your life to delay physical frailty:

1. Exercise

Exercise can be as simple as walking daily. Start with a 10-minute walk and then increase as your legs become stronger.

Also, incorporate strength training. After age 30, muscle mass deteriorates approximately 3 to 5 percent per decade. While you don’t need to bench press 100lbs, you need to perform safely regular household chores such as bringing in your groceries.

To address flexibility and balance, take a yoga or tai chi class. There are also classes that focus on functional training, exercises to help with activities of daily life without injury.

2. Diet

Diet refers to eating foods that provide adequate nutrition to your body. Pay attention to the quantity of food you consume, especially the amount of fat and sugar you intake.

If you stay away from processed foods and focus on plant-based foods, you’ll be on the path to a more nutritious diet. Make changes to your diet gradually to ensure you stick to your new habit.

3. Sleep

Sleep is a way for your body to rest and recover. While you sleep, your body rebuilds your immune system. It also regenerates and repairs tissue.

Practice going to bed at the same time every night. Having this consistency will make falling asleep easier. It will also ensure you receive sufficient amount of sleep for your body to recover.

To keep aging truly “just a number,” focus on staying healthy with consistent exercise, a nutritious diet, and sufficient sleep.

Physical frailty is a reality as we age. Make changes while you’re healthy and young to ensure living independently and in your home as long as possible.


Niv Persaud, CFP®, CDFA™, RICP®, CRPC®, is the Founder of Transition Planning & Guidance, LLC. Life is more than money. It’s about living the lifestyle you want and can afford. For that reason, Niv consults with clients on money, life, and work. Her approach capitalizes on techniques she learned throughout her career, including as a management consultant, executive recruiter, and financial advisor. Her services include developing spending plans, comprehensive financial plans, divorce financial reviews, retirement plans. Niv actively gives back to her community through her volunteer efforts. She believes in living life to the fullest by cherishing friendships, enjoying the beauty of nature and laughing often — even at herself. Her favorite quote is by Erma Bombeck, “When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say ‘I used everything you gave me.’”

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