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 Exercise essential to prevent hip fracture
Exercise is important for your health. Like muscles, your bones
respond to exercise by becoming stronger.
As people age, the outer "cortical" layer of bone
in a particular region the hipbone or upper femur become thinner,
making the hip more prone to fracture. After 60 years of age, bone
thickness in this zone falls by 6.4 percent per decade.
Regardless of whether the bone-thinning disease
osteoporosis was present or not, thinning in the cortical layer
impairs the femur's ability to absorb energy, making it more likely
to break.
Exercise suggestions include
cycling,
rowing, sculling, gymnastics and
weights.
Walking may not put sufficient training stress upon the femur,
although it is good for other reasons.
To build and maintain your bone strength, there
are two specific types of exercise you could try: weight bearing and
resistance exercises.
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Weight-bearing exercise. In this type of
exercise, your bones and muscles are called on to work against
gravity and/or bear weight.
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Fracture prevention also requires
prevention of falls.
Fracture prevention requires a combined attack on
the risk factors for both falls and osteoporosis
Here are some examples to prevent falls:
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Ensure that your bathtub is not slippery by
using rubber mats or non-skid decals.
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Equip your home with good lighting. In the
middle of the night, it helps to have a well-lit path to the
bathroom (i.e. use night-lights).
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Ensure that dresses, skirts and pajamas are
short enough to avoid tripping over the hem.
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Secure all loose rugs to avoid slipping.
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Secure all wiring and electrical cords away
from common traffic areas. Remove clutter.
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Be aware of the potential to trip over pets.
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Falls frequently occur on stairs. Installing
stable handrails, ensuring proper lighting (especially at the top
and bottom) and wearing appropriate footwear can help prevent
falls. Take your time going up and down stairs.
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Cover porch steps with gritty, waterproof
paint.
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