NIAGARA, Wis. — It has been found that what we do in our 40s, 30s, or even 20s can make a big difference down the road. “Being frail” may not sound like that big of a deal, and it is easy to assume it’s inevitable as we get older. But frailty is actually a legitimate medical condition that can make it harder for us to bounce back from health-related setbacks, as well as heighten our chances of an earlier death.

According to a screening tool used to diagnose frailty, we’re considered frail if we have at least three of the following: muscle weakness, a slower walking pace, low physical activity levels, diminished energy and unintentional weight loss.

Not only does frailty affect our independence and quality of life, but it makes us more susceptible to medical curveballs. For example, if we contract pneumonia, a resilient person might recover quickly at home with antibiotics. But someone with frailty has a higher chance of ending up at the hospital and developing an infection. It can also set us up for other undesirable outcomes. In fact, a recent study of nearly 30,000 people suggests frailty may increase dementia risk. And once it starts, things can really accelerate. People who are frail sometimes feel so nervous about their ability to safely get around that they become even less active and decline faster.

There is, however, some encouraging news. There are opportunities to reverse frailty, which do not get talked about enough. While it can be harder to improve very advanced muscle weakness, there’s plenty we can do to take charge of our strength at any age. The following information will help further explain this condition, give prevention tips and explain how to reverse frailty in its earlier stages.

Pre-frailty signs can be early red flags that we’re starting to lose strength and energy. Experts often use the term pre-frailty to describe a person who meets some, but not all, of the frailty criteria. These can look like really subtle changes, but they’re critical early clues that we’re becoming a little more vulnerable.

Early warning signs include weakness after having difficulty opening jars. A diminished grip strength is one possible sign of frailty that is noticeable early. Take note of your walking pace. Can you still walk across a busy street against the light as quickly as you once could? You might notice you can’t walk around your neighborhood as long as you once could without stopping for a breath, Or you might get surprisingly fatigued walking up stairs. Any loss of energy, unexplained weight loss, and trouble exercising are all things your doctor needs to know, so pay attention and take these changes seriously.

Staying active in any way can lower frailty risk, but strength training is the best. You may already be familiar with the official physical activity recommendations for adults, which suggest 150 minutes of moderate-intensity exercise each week plus at least two muscle-strengthening sessions. These guidelines exist because — no surprise here — exercise benefits both your mind and body in endless ways. But it’s an especially important tool for fighting fragility, since research has found that a sedentary lifestyle can seriously increase frailty risk. When you engage in physical activity, you’re preventing the loss of muscle and preserving a good degree of resilience.

And while cardio workouts like running, swimming, and biking are always a must-do for heart health, it becomes critical to emphasize strength training as the years progress. Why? Because, as we get older, it’s trickier to maintain muscle mass — and this can start as early as age 30. After that, we start declining, and it happens to everyone — super-athletes and regular people alike. Fitting in twice-weekly strength workouts — weight lifting or bodyweight exercises like push-ups — has been found to improve muscle mass and slow frailty’s progression.

The third piece that’s really important for frailty prevention is balance exercises such as yoga and tai chi. Frailty can make you more prone to falls, which can then lead to fractures. One study found that combining balance and functional exercises — such as squats, lunges and deadlifts — reduced fall rate risk by 24%.

Packing more protein into your diet might also make a difference. Right now, there aren’t specific nutritional recommendations to prevent frailty, although a balanced diet is always good. However, one specific nutrient may be worth focusing on more than others and that is protein. Researchers spotted a link between lower protein intake and frailty in 2020, so making sure you’re getting enough of this all-important macronutrient may help safeguard against long-term weakness. Adequate protein intake, as it turns out, can maintain muscle mass.

How much protein is a good amount? Per the U.S. National Library of Medicine, the amount of protein needed can really vary from person to person and depends on factors such as age, amount of exercise obtained each day and your gender at birth. Researchers in that 2020 review noted that higher-than-average protein intake may be best to protect against the condition. They also observed that breaking up your daily intake into multiple meals may be more beneficial than packing all of it into one super-high protein meal.

For more personalized dietary recommendations, though, reach out to your health care provider or consider speaking with a registered dietitian. They can help you come up with a dietary plan that takes your lifestyle and other factors into consideration and allows you to check all your nutritional boxes, protein included.

Don’t assume frailty is just a “future-you” problem. When you’re in your 20s, 30s and even 40s, it’s easy to dismiss frailty as an older-person issue and not something you need to worry about yet. Actually, though, any adult can develop frailty, especially if you have a health condition that starts to slow you down from a younger age.

Frailty markers can appear earlier than one might expect. A large analysis published in 2018 identified signs starting in the late 30s. Between ages 37 and 45, 38% of women and 35% of men were already considered pre-frail, meaning they had at least one of the symptoms. Additionally, 4% of women and 3% of men met the full frailty criteria by ages 45 to 55.

Pay attention. Frailty symptoms might look a little different when you’re younger. Researchers observed that unexplained weight loss and exhaustion are most common among those aged 37 to 55, while complaints of a weaker grip and slower walking pace increase after age 55. While these may feel like pretty minor inconveniences, and not the kind of issues most people even think to mention to their doctors, do not hesitate. Being tuned-in to changes in your body and alerting your physician as early as possible allows time to improve your weakness while you’re still in the pre-frail window. This is harder to do, once you’ve progressed to full-on frailty.

Getting older doesn’t have to mean diminished health and strength. Pay attention to what your body is telling you. By making some necessary adjustments, we can all live long, healthy, fulfilling lives and maintain our independence.

Note: This information was obtained from an article written by Kathleen Felton for “Self” magazine.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

They welcome anyone who would like to entertain the residents. Volunteers are also needed to help with crafts and other activities.

On the third Tuesday of every month at 2 p.m. they host a Memory Cafe – a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.

Sunday: Catholic Mass on TV, 10 a.m.; Strong Tower Church, 1 p.m.; Super Bowl party, 2 p.m.; relax/coloring.

Monday: Room visits, 10 a.m.; small group in activity room, 11:30 a.m.; card club, 2 p.m.

Tuesday: Nail day, 10 a.m.; sing along with Bayside Nursing, 1:30 p.m.

Wednesday: “Price Is Right” on CBS, 10 a.m.; crafts, 1:30 p.m.

Thursday: Throw a bullseye and win a prize, 10 a.m.; bunny visits, 11 a.m.; Valentine’s Day party with Bayside, 1:30 p.m.

Friday: Getting ready for Valentine party.

Saturday: Word search, 10 a.m.; family time, 2 p.m.; “Weakest Link” on PBS, 7 p.m.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 8:30 a.m.; high rollers, 10 a.m.; chair exercise, 10:45 a.m.; Super Bowl tailgate party, 2 p.m.

Monday: Valentine’s attire selection, 9:30 to 11 a.m.; resident council, 10:30 a.m.; exercise, 10:45 a.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; web browsing, 6 p.m.

Tuesday: Just friends, 9:30 a.m.; book club, 10 a.m.; Amasa Senior Center, 10 a.m.; balloon toss, 10:45 a.m.; travel film, 1:30 p.m.; volleyball, 2 p.m.; comedy movie, 6 p.m.

Wednesday: Coffee social/getting pretty, 9:30 a.m.; men’s club, 10 a.m.; exercise, 10:45 a.m.; Christ United, 2 p.m.; current events, 2:30 p.m.; night bingo, 6:15 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; wildlife film, 1:30 p.m.; happy hour with Gayle, 2 p.m.

Friday: Hair and party prep, dress delivery, 9 to 11 a.m.; room visits, 1 p.m.; Valentine’s Ball, music and fun, 2 p.m.; romance movie, 6 p.m.

Saturday: Puzzler/trivia teasers, 9:30 a.m.; geri-gym, 10:45 a.m.; room visits, 12:30 p.m.; social hour, 2 p.m.; comedy movie, 6 p.m.

Optalis Healthcare

Kingsford

906-774-4805

Sunday: Devotional, 9:30 a.m.; room visits, 11 a.m.; games or movie, 1 p.m.

Monday: Coffee time, 9:30 a.m.; daily chronicle, 10 a.m.; room visits, 11 a.m.; mystery prize bingo, 2 p.m.

Tuesday: Coffee time, 9:30 a.m.; daily chronicle, 10 a.m.; room visits, 11 a.m.; share your love story, 2 p.m.

Wednesday: Hope Church service, 9:30 a.m.; room visits, 11 a.m.; Bob Larson, 1:30 p.m.

Thursday: Coffee time, 9:30 a.m.; daily chronicle, 10 a.m.; room visits, 11 a.m.; Golden K bingo, 2 p.m.

Friday: Coffee time, 9:30 a.m.; Valentine’s Day facts, 10 a.m.; room visits, 11 a.m.; Valentine’s Day party, 2 p.m.

Saturday: Manicures, 9:30 a.m.; room visits, 11 a.m.; crafts or games, 1 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Families are allowed to attend activities and are encouraged to join in.

Sunday: Coffee and corny joes, 10 a.m.; delivery of communion, 12:30 p.m.; Super Bowl tailgate, 2 p.m.; church service, 2:30 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; make pinecone bird feeders, 2 p.m.

Tuesday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; afternoon ride, 12:30 p.m.; cosmic bingo, 2 p.m.

Wednesday: Rosary/communion service, 9 a.m.; Protestant service, 10 a.m.; short stories, 10:15 a.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass/anointing, 9:30 a.m.; catch a phrase, 10 a.m.; silly crafters, Valentine’s, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Friday: Valentine trivia, 10 a.m.; Resident Council, 1 p.m.; happy hour with Jim on the piano, 2 p.m.

Saturday: Yahtzee, 10 a.m.; bingo, 2 p.m.

Northshore Healthcare

Florence, Wis.

715-528-4833

Sunday: Independent activities.

Monday through Friday: No information available.

Saturday: Independent activities.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical

Care Facility

Powers

906-497-5244

Sunday: Morning visits and reality orientation; Bunco, 10 a.m.; trivia, 11:15 a.m.; church services, 1:30 p.m.; hot cocoa and the Sixties, 2:30 p.m.; coloring pages, daily chronicles.

Monday: Morning visits and reality orientation; open room, 9:30 a.m.; “Name That Tune,” 11 a.m.; bowling, 1:45 a.m.; book club, 4 p.m.; movie, 6 p.m.; daily chronicles.

Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; juice hour and who-what-where, 11 a.m.; bingo, 1:45 p.m.; candy phrases, 4 p.m.; daily chronicles.

Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; resident council, 10:45 a.m.; Pictionary, 11 a.m.; baking group, 2 p.m.; rummy, 4 p.m.; daily chronicles.

Thursday: Morning visits and reality orientation; bingo/happily ever after, 10 a.m.; off to the races, 1:30 p.m.; table talk, 4 p.m.; daily chronicles.

Friday: Morning visits and reality orientation; Catholic Mass, 10:30 a.m.; can you picture this?; Jon Sampson, 2 p.m.; book club, 4:15 p.m.; game night, 6 p.m.; daily chronicles.

Saturday: Morning visits and reality orientation; exercise group, 10 a.m.; juice hour, 11 a.m.; bingo, 1:45 p.m.; one-to-one visits, 3 p.m.; activity packets, daily chronicles.

SENIOR CENTERS

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Chicken stir fry over rice, Oriental vegetables, fruit, fortune cookie.

Wednesday: Sloppy Joe with a bun, baked macaroni and cheese, sweet potato fries.

Thursday: Baked pork chops, mashed potatoes with gravy, peas and carrots, applesauce.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday, salad bar at 11:30 a.m., meal at noon. Carryout meals are available. Soup and salad bar are also available. Friday and night meals are on hold indefinitely. Menu for the week —

Monday: Beef ravioli with marinara sauce, Italian vegetables, garlic bread.

Tuesday: Chicken stir fry over rice, Oriental vegetables, fruit, fortune cookie.

Wednesday: Turkey and cheese wrap, baked potato chips, yogurt, string cheese.

Thursday: Meatloaf, mashed potatoes and gravy, candied carrots.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head cook: Elizabeth Peryam

Assistant cooks: Debbie Bigalke and Shannon Stapleton

906-875-6709

The center is serving meals for dine-in or takeout – call the center by 1 p.m. to make reservations or place an order. All food purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. – call ahead and leave a message with a phone number. A volunteer will deliver meals to homebound citizens only. Menu for the week —

Monday: Stuffed green pepper casserole.

Tuesday: Cheesy cod, parsley boiled potatoes, Bitsy’s cole slaw.

Wednesday: Lasagna, garlic bread.

Home-delivered meals (prepared by DICSA — independent from above menu) —

Monday: Chicken teriyaki bowl, Oriental vegetables, pears.

Tuesday: Broccoli and cheese soup, ham and cheese slider, Jell-O.

Wednesday: No-peek pork chops and rice, vegetable, garlic and cheese biscuit.

Thursday: Italian wedding casserole, vegetable, dinner roll.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Chicken teriyaki bowl, Oriental vegetables, pears.

Tuesday: Broccoli and cheese soup, ham and cheese slider, Jell-O.

Wednesday: No-peek pork chops and rice, vegetable, garlic and cheese biscuit.

Thursday: Italian wedding casserole, vegetable, dinner roll.

Friday: Beef ravioli with marinara sauce, Italian vegetables, garlic bread.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes art club, noon to 4 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.

Friday: Cards — Smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available.

Menu for the week —

Monday: Beef stroganoff over noodles, mixed vegetables, whole wheat dinner roll, pudding

Tuesday: Pasty pie, vegetable, applesauce.

Wednesday: Chicken vegetable soup with noodles, crackers, bread and butter, Jell-O with fruit

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Chicken teriyaki bowl, Oriental vegetables, pears.

Tuesday: Broccoli and cheese soup, ham and cheese slider, Jell-O.

Wednesday: No-peek pork chops and rice, vegetable, garlic and cheese biscuit.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: Sub sandwich with lettuce, tomato, onion, Wisconsin cheese soup, fruit.

Tuesday: Hamburger stroganoff over noodles, broccoli, fruit.

Wednesday: Swedish meatballs, whipped potatoes, California vegetables, banana, rice crispy bar.

Thursday: Barbecue chicken, baked potato, squash, fruit, pudding.

Friday: Brat on a bun, tater tots, baked beans, cole slaw, Valentine brownies, chocolate milk.

Note: All meals served with whole grain bread, butter and milk.

Aurora-Hillcrest Dining Center

Home-delivered meals will be served Tuesday, Thursday and Friday. There will be no meals delivered on Monday or Wednesday. The dining center is only open on Monday, Wednesday and Friday. Space is limited. Call the day before to make a reservation, 715-589-4491.

Fence Center/Town Hall

715-336-2980

RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

This site is closed until further notice.

Home-delivered meals will be delivered Monday, Tuesday and Thursday. No Wednesday meal is available.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba.

Meals-On-Wheels program is available for those who are homebound.

Monday: Hamburger gravy, mashed potatoes, mixed vegetables, fruit cocktail, whole wheat bread.

Tuesday: Pork chop suey, brown rice, stir-fry vegetables, Oriental cole slaw, mixed fruit cup.

Wednesday: Roast turkey, sweet potato casserole, Capri vegetable blend, whole wheat bread, diced peaches.

Thursday: Minestrone soup, egg salad on whole wheat bread, cucumber and carrot salad, Mandarin oranges.

Friday: Valentine’s Day meal — Monterey chicken, garlic mashed potatoes, Normandy blend vegetables, whole wheat bread, strawberry shortcake.

Iron River Center

906-265-6134

Serving at 11 a.m., meal at 11:30 a.m., salad bar available. No night meals. Carryout meals also available. Menu for the week —

Monday: Hearty pork stew, pickled beets, dinner roll, Jell-O with fruit.

Tuesday: Cheeseburger, baked fries, baked beans.

Wednesday: Mediterranean-style chicken, buttered noodles, Italian vegetables.

Thursday: Fish with Hollandaise sauce, roasted potatoes, vegetable, pudding parfait.

All meals are served with choice of skim milk or juice and fruit.

Niagara Senior Center/Cafe

715-251-1603

Dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $11 for 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Tuesday: Tuna noodle casserole with peas and carrots, side salad with tomatoes, fruited Jell-O.

Wednesday: Stuffed pepper soup with wild rice, wheat dinner roll, apple crisp.

Thursday: Super Bowl party — Hamburger on a bun, potato salad, baked beans, fruit salad, cookie.

The center will have bingo on Tuesdays and Wednesdays this month.

Norway Center

Director: Alicia Rochon

906-563-8716

Dine-in eating begins at 11:15 a.m. Takeout meals are available for pick-up from 11 to 11:30 a.m. Let staff know if planning to dine in or pick up.

Menu for the week —

Monday: Pork roast, baked potato with butter, vegetables, pudding parfait.

Tuesday: Finnish pancakes with strawberries, sausage, hash brown potatoes.

Wednesday: Deluxe salad, breadstick and cookie.

Thursday: Roast beef, mashed potatoes with gravy, vegetables, pudding.

Birthdays and bingo on second Thursday each month.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month — Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meals served,.Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available.

Menu for the week —

Tuesday: Navy bean and ham soup, biscuit with butter, pudding.

Wednesday: Cheeseburger, baked fries, baked beans.

Thursday: Barbecue chicken legs, baked beans, vegetable, dinner roll.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals —

Monday: Chicken teriyaki bowl, Oriental vegetables, pears.

Tuesday: Broccoli and cheese soup, ham and cheese slider and Jell-O.

Wednesday: No-peek pork chops and rice, vegetable, garlic and cheese biscuit.