Prologue I don't walk for fear of falling, so I fall without walking.

Part 1.
How are you preparing for the 100-year lifespan?
Aging is natural, but senility is a disease.
The fear of falling that ruins life in old age
Sarcopenia and frailty that lead to falls
The foundation for active social activities, prevention of sarcopenia and aging
Muscle Tech That Makes Your Brain Younger
Obesity in the elderly is different from obesity in young and middle-aged people.
Sarcopenia and Obesity: A Hidden Problem of Old Age | Diet and Exercise to Prevent Sarcopenia and Obesity
How should our country prepare for a super-aged society?
With aging instead of anti-aging
Economic independence is important, but health independence is even more important.
Health Independence: The Power to Live Healthy on Your Own | 3 Practical Strategies for Health Independence
Muscle health determines longevity

Part 2.
All About Geriatric Diseases That Reduce Quality of Life
Sarcopenia, the beginning of all age-related diseases
Could I Have Sarcopenia? How to Diagnose Sarcopenia | What to Do if You Suspect Sarcopenia
Aging, the Bridge to Health and Disability
Physical, Social, and Cognitive Aging | How to Diagnose Aging | Three Pillars of Aging Prevention
Falls and fractures are a shortcut to a life of illness.
Problems Caused by Falling | Why Older Adults Fall So Often | Risk Factors That Cause Falls | Falls Can Be Prevented with Exercise
Decreased walking ability, lifelong inability to walk on two legs
GOGO 80 Exercises to Prevent Exercise-Related Syndrome
Exercise-Related Syndrome Self-Diagnosis | Exercise-Related Syndrome Prevention Exercises | Exercise-Related Syndrome Prevention Exercise Plus
Cognitive decline, psychological isolation, and insomnia are signs
What is cognitive impairment? | The easiest habit to prevent cognitive decline | Poor eating habits can also cause cognitive impairment | Cognisize exercises to alleviate cognitive impairment

Appendix: Geriatric Diseases as Determined by Walking Pattern

Part 3.
3 Retirement Pensions That Can Extend Your Healthy Lifespan by 10 Years
Exercise like you eat three meals a day.
The easiest way to fill up on exercise is walking.
Interval walking to enhance the exercise benefits of walking | Walking tips that also improve cognitive health
Enough strength training without going to the gym
· Improve walking function and prevent knee pain: Strengthen quadriceps
· Muscle responsible for circulation in our body: triceps femoris
· The key to preventing back pain: the psoas
· Muscles that give you the strength to stand and move: erector spinae
· Exercises for specific areas that can have the same effect as a gym session
All About Nutrients That Complement Your Exercise
Without muscle, your appetite disappears | The importance of protein can never be overemphasized | How to score food variety
Social activities should continue even in old age.
A Positive Mindset for a Vibrant Retirement | Overcoming Loneliness in Old Age | Essentials for an Active Retirement | Mental Health: Don't Ignore It | Exercise for Psychological Well-being | Build Emotional, Mental, and Psychological Resilience | Retirement: Not the End, but a New Beginning
Aging can be reversed

Appendix: Is it simple forgetfulness or cognitive dysfunction?

Part 4.
Build a muscle bank account that will last a lifetime.
Old age muscle pain is more important than pension
Step 1: What is Muscle Tongue, which builds survival muscles?
Exercises to Strengthen the Cardio Muscles | Exercises to Strengthen the Visceral Muscles | How to Strengthen the Muscles of Mastication
Step 2: Muscle Tongjang to build daily muscle
Muscles needed for standing | Muscles needed for walking | Muscles needed for maintaining posture
Step 3: Muscle Tongjang to build active muscles
A 4-Week Plan for Healthy Independence Until 100
Week 1: Building a Body to Prevent Falls
· Week 2: Improving walking function is not an option, it's a must.
Week 3: The Key to a Peaceful Aging: Preventing Aging and Sarcopenia
Week 4: Completed with prevention of cognitive decline

References

If you don't exercise, your risk of fracture increases by 4.3 times!
I don't walk for fear of falling, so I fall without walking.

People with sarcopenia have a two to four times higher risk of falling than healthy people.
However, many older people give up on exercising because they think, “It’s no use exercising now.”
However, according to Dr. Kim Heon-gyeong's research, this is not true.
Even for elderly people over 70 years of age who have experienced a fall, if they continue to exercise for an hour twice a week for three months, the rate of recurrence of falls is significantly reduced to one-third of that of people who do not exercise.
Walking speed also became significantly faster, and the strength of the tibialis anterior muscle, which helps walking, also improved significantly.
On the other hand, the risk of fracture was 4.3 times higher in the elderly who did not exercise despite the risk of falling.
In other words, no matter how old you are, if you start exercising your muscles right now, you can not only prevent falls, but also greatly increase your chances of being able to walk on two legs and continue to lead an independent life.

Based on these research results, Dr. Kim Heon-gyeong defines falls not as simple accidents but as a key factor in determining healthy life expectancy.
He views falls as a problem closely related to various geriatric diseases such as sarcopenia, frailty, fractures, decreased walking function, and cognitive decline, and emphasizes that in order to prevent falls, it is necessary to practice integrated measures such as not only exercise but also nutritional management and lifestyle improvement.
If you ignore this as if it were a simple fall from your youth, the vibrant life you planned for retirement could crumble in an instant, so it is essential to have a balanced daily life that trains both your body and mind.
Korea, which has just entered a super-aged society, lacks a systematic program to support strength training for the elderly.
Rather than asking for help from others, taking one step on your own right now is the surest way to protect your health for the rest of your life.

In Korea's super-aging society, muscle is now the ultimate welfare.
The future of healthy lifespan, transformed by the power of self-movement.

This book meticulously analyzes, based on scientific data, the physical changes that occur in old age, the decline in muscle strength that causes falls, and practical strategies for achieving healthy independence.
In this regard, we introduce a step-by-step fall prevention exercise routine that can be easily followed in daily life, and help strengthen the functions of each muscle by dividing it into survival muscles, daily muscles, and active muscles.
Additionally, it provides a 4-week practical plan that allows you to easily exercise daily at home, and it includes not only strengthening the body's muscles but also creating habits that prevent cognitive decline, helping to restore vitality to the entire body at the same time.


The strength training program developed by Dr. Kim Heon-gyeong through a systematic process based on research and experiments is evaluated to have advanced the healthy age by 10 years in Japan.
Now, following Japan's lead, Korea, which has entered a super-aged society, must also recognize the serious problems of falls in old age, geriatric syndrome, and muscle weakness as realities and extend healthy lifespans with "proven muscle solutions."
This book suggests a shift in perspective in Korean society, which has entered a super-aging society, from viewing the lives of the elderly as objects of management to as active beings.
In other words, “You Can Live Long Without Falling” is not just a simple health book, but a social book that restores the dignity and independence of old age, and a “muscle manual for the 100-year life era” that anyone can put into practice right away.
The message of "Design your own health without relying on anyone" is practical advice that preserves both independence and dignity in old age. It will help you accept aging naturally rather than fear it and move forward with "aging with".