Although genetic factors play a significant role in our ability to build and maintain bone mass, according to the U.S. Office of the Surgeon General, "controllable lifestyle factors such as diet and physical activity can mean the difference between a frail and strong skeleton." With at least 90 percent of falls among the elderly resulting in hip fractures, it's important to participate in weight-bearing activities that increase bone mass and improve balance.
Load-Bearing Activities
Bones are living tissue that respond to changes in our lifestyle choices, even into our senior years. By building stronger bones through proper diet and exercise, you can decrease your risk of breaking a hip bone.
Bone building occurs when you place heavy demands on your skeletal frame. For example, when you jump, run or lift a heavy object, over time your bones will respond to this demand by increasing bone mass in order to help you perform this task. The National Osteoperosis Foundation encourages bone-building activities that make you move against gravity's resistance while staying upright and states that these activities can be high-impact or low-impact aerobic activities such as dancing, stair climbing, walking, jumping rope, step aerobics and tennis. Remember that while swimming, rowing and cycling are great for cardiovascular health, they are not sufficiently weight-bearing to place heavy demands on your bones.
Individuals who are at risk of fractures should always check with their doctor before proceeding with a fitness regimen.
Muscle-Strengthening Activities
Doctors at the University of Cambridge recommend certain hip exercises in order to strengthen the upper portion of the femur and reduce the risk of femoral neck fractures, which account for about half of all hip fractures. Physical activities that involve extension of the flexed femur and lifting under load will help improve muscle and bone strength. These activities include weight training with free weights or resistance bands. Start with the lightest weights and gradually increase the repetitions you can comfortably perform. Once you can handle your current routine without exerting yourself to exhaustion, increase the weight load. Remember to perform all exercises slowly and change your routine frequently, since bones and muscles receive greater benefits when different movements are frequently applied.
Balance Activities
Improving your proprioception will improve your ability to recover from potential falls by giving you a better sense of the position of body parts in relation to one another and the environment. Exercises that force you to challenge your proprioception capabilities include those that require you to stand one one leg, such as Tai Chi. This Eastern exercise involves meditation and physical movement performed in a series of over 100 postures that are executed in a slow, graceful manner. When you perform Tai Chi, your body is in constant motion from one movement to the next. Yoga is another beneficial Eastern exercise that helps connect the mind with body movement and improves balance.
References
- U.S. Department of Health and Human Services: Bone Health and Osteoporosis: Chaper 6: Determinents of Bone Health
- Daily News Central: Targeted Exercises Could Lower Hip-Fracture Risk
- AARP: Seniors Find Balance, Strength in Yoga
- The Gazette: Balance Exercises Reduce Seniors' Risk of Falling
- StrongLifts: 7 Dynamic Stretches to Improve Your Hip Mobility
- National Osteoperosis Foundation: Exercises for Healthy Bones
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