Older women are especially prone to hip fractures because of weak bone density that occurs for a number of reasons, including menopause, heredity and the lack of a bone-conditioning exercise program. According to the American Academy of Orthopaedic Surgeons, post-menopausal women have a one in seven risk factor of experiencing a broken hip in their lifetimes. Nearly 25 percent of those women die within one year of the injury.
Healthy Hips
Bones consist primarily of protein and calcium. As living, changing organs, bones constantly absorb and replace calcium and protein. Bone density reduces when calcium is not replaced, a common phenomenon affected by hormonal changes in women during menopause and menstruation. A condition called osteoporosis eventually develops that results in bone matter no longer being replaced as fast as it is removed. According to the American Academy of Orthopaedic Surgeons, the most effective treatments for weak bones are increased calcium intake and exercise.
Timing Counts
While women can and should begin a hipbone-strengthening program at any time in their lives, the most effective type of exercise occurs when women are still young. According to the American Academy of Pediatrics, hip-strengthening exercise is crucial during the ages of 12 to 18 years. Girls who participate in sports during their teenage years have progressively stronger bones by the time they turn 18 than those who are more sedentary.
Best Hip Exercises
Weight-bearing exercises that place significant pressure on the hips are the most effective exercises that women can do to prevent and treat osteoporosis, according to the MayoClinic.com. Walking is one of the most ideal exercises because it also incorporates cardiovascular and endurance training. In addition to strengthening the bone mass, weight-bearing exercises also improve balance, which can in turn help prevent falls that lead to hip fractures.
Extensive Training
More extensive training that targets the hips includes sports such as tennis, basketball and soccer. Jogging, hiking and heavy yard work also can provide significant bone-strengthening benefits to women's hips. According to the American Academy of Orthopaedic Surgeons, step aerobics and stair climbing, dancing, skating, skiing and martial arts movements also are good for female hip strengthening. Weight training with resistance pulley machines and ankle weights can improve bone density. Perform exercises that target the hips for about 30 minutes on most days for maximum results.
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