This Health Alert is intended for readers interested in learning about the prevention, diagnosis, and management of osteoporosis.
If you're like many folks, you might expect to become more sedentary and grow weaker with age. But research shows that this doesn't have to be the case. That's good news because inactivity and weak muscles can lead to fragile bones and a propensity to fall, which often results in hip fractures, hospitalizations, and the need for long-term care.
To avoid a fall, you may be inclined to reduce your physical activity. Don't. Inactivity means weaker muscles, which can make a fall more likely. Weight-bearing, high impact exercises like jogging, dancing, tennis, and even walking stimulate bone formation, helping to prevent osteoporosis and reducing the risk of fractures should you fall.
If your sense of balance is not what it once was -- or if you want to preserve it -- a number of different types of exercises can help. According to a recent Cochrane Database of Systematic Reviews analysis of 34 studies that included more than 2,800 people, those who regularly walked, performed balance or muscle-strengthening exercises, or did a combination of these exercises improved on a number of different measures of balance, including the ability to stand on one leg, to reach forward without tipping over, and to walk at a faster speed. Here are three balance exercises you can try:
- Hip Flexion Exercise. Bend and lift your leg until your thigh is parallel to the ground. Hold this position for 1 second before lowering your leg. Do 8 to15 repetitions per leg, alternating between legs. Rest, and repeat.
- Side Leg Raise Exercise. Keeping your legs straight, lift one leg 6 to 12 inches to the side. Keep toes facing forward. Hold this position for 1 second before lowering your leg. Do 8 to 15 repetitions per leg. Rest, and repeat.
- Knee Flexion Exercise. Bend your knee and lift your leg until your calf is parallel to the floor. Hold this position for 1 second before lowering your leg. Do 8 to 15 repetitions per leg, alternating between legs. Rest, and repeat.
To improve your balance, first perform these exercises holding on to the chair with one hand. Next, hold onto it with one fingertip. When you're comfortable with that, do the exercise with no hands holding on. Eventually, when you're steady, try doing the exercises with your eyes closed. Another option is tai chi. This low-impact Chinese martial art strengthens your muscles and promotes balance at the same time, and it is proven to prevent falls.
