This life, each stage has things to do and distances to calculate.
The goal of this stage is not longevity, but to avoid disability
It's not about "wanting to live longer," but "not wanting to be bedridden and burden your children."
Verification signals (more than two are considered):
· Weight loss >5% in the past six months
· Slower walking or needing support
· Falling ≥1 time in the past year
Can walk, eat, and use the toilet on your own
Don't trouble your children
Clear mind
Definition
Weight change · Walking speed · Fall frequency · Daily activity ability (ADL)
How to measure
Weigh monthly; observe walking speed; record falls
Health range
Weight stable · Walking speed >0.8m/s · No falls · Daily self-care
"Old age should be resting" —— Inactivity accelerates disability, muscle loss faster
Be afraid of falling and don't go out —— The less you move, the more likely you are to fall
Only eat soft food —— Protein deficiency, muscle loss faster
Consider memory loss as normal —— May be reversible causes (hypothyroidism/B12/depression)
Hardly bear alone —— Seek help when needed
Do strength training (sitting, standing, leg lifting, grip) every day to prevent muscle loss
Home modifications: grab bars, anti-slip mats, night lights, remove thresholds
Eat protein first in every meal (eggs/fish/tofu)
Check cognition and gait every year, early detection and intervention
Establish a "contact someone every day" mechanism
The above is direction and judgment, not diagnosis. Decisions involving medication, examination, and surgery must be made by a doctor.
Seek medical attention immediately if the following conditions occur: persistent chest pain, shortness of breath, sudden severe headache, change in consciousness, severe bleeding, fever not subsiding for more than 3 days.