The old adage that "an ounce of prevention is worth a pound of cure" is no more true than in the instance of hip fractures. These often debilitating fractures are bad news at any age, but can lead to a downward health spiral when they occur in the elderly. Weight-bearing exercises and balance-improving exercises such as tai chi promote strong bones and decrease risk of falls, both important factors in preventing hip fractures.
Causes and Risk Factors
There are three main causes of hip fractures: falls, osteoporotic bones and a blow to the hip. Falls are the leading cause of hip fractures, but along with osteoporosis may be averted in part by physical activity that increases strength, flexibility and coordination.
Age is the leading risk factor in hip fractures, with the Mayo Clinic reporting that nearly 90 percent of hip fractures occur in people more than 65 years of age. The loss of bone density in aging, decreased sense of balance and slower reaction times factor into this statistic. Additionally, older adults who have been sedentary have lost muscle mass, causing them to be weak.
Benefits
The International Osteoporosis Foundation recommends weight-bearing exercises to decrease the risk of weakened bones due to osteoporosis and specifically endorses tai chi as a method proven to reduce the risk of falls in people 65 years of age and older. The Centers for Disease Control and Prevention cite tai chi as important in the prevention of hip fractures due to the exercises increasing your strength and balance. Add to these known benefits of tai chi the overall benefits of exercise in general such as weight loss and maintenance, improved self-esteem and reduced risk of cardiovascular disease and you can see the prescription not only for the prevention of hip fractures, but a boost to your overall health.
Qigong
Qigong, another traditional Chinese discipline, and tai chi were the subjects of a review of more than 77 randomized controlled trials published in the July-Aug. issue of the "American Journal of Health Promotion." The review revealed "consistent, significant results" for a variety of health benefits of each and both of these exercise practices. Additionally, the review concluded that qigong and tai chi produce similar benefits.
Considerations
The ideal time to begin preventing hip fractures is early in life by adopting a healthy lifestyle that includes eating a balanced diet, including physical activity in your daily routine and maintaining a healthy weight. Tai chi and qigong are beneficial for many age groups, but other physical activities such as dancing, swimming and cycling are also beneficial. Visual impairments in the elderly are also risk factors that contribute to falls; along with engaging in exercises such as tai chi and qigong, older adults should have regular vision check-ups.
References
- MayoClinic.com: Hip Fracture
- International Osteoporosis Foundation: Exercise
- Centers for Disease Control and Prevention: Hip Fractures Among Older Adults
- "American Journal of Health Promotion"; A Comprehensive Review of Health Benefits of Qigong and Tai Chi; Roger Jahnke, OMD, et al., July-August 2010
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