Preventing fractures through strength, home safety and fall-proofing strategies.
Hip fractures in older women can be devastating — they often lead to loss of independence, and mortality rates are significant. Vertebral fractures cause chronic pain and reduced mobility. Most fractures in older women are due to falls combined with weak bones.
Remove trip hazards (loose rugs, clutter, cords), improve lighting (especially in stairways and bathrooms), install grab bars in bathrooms, use non-slip mats, keep frequently used items within easy reach, and wear supportive footwear.
Tai chi, yoga and specific balance exercises reduce fall risk by 30–50%. Strength training builds muscle that supports and protects bones. Aim for balance exercises 3 times per week and strength training 2–3 times per week.
Some medications increase fall risk — sedatives, blood pressure medications, antidepressants and multiple medications together. Ask your doctor or pharmacist to review your medications annually. Vision checks are also important — get your eyes tested every 1–2 years.