The Importance of Strength and Balance Training in Reducing Hip and Pelvic Fracture Risks in Seniors

Hip and pelvic fractures pose a serious health risk for older adults. These injuries often lead to long hospital stays, loss of independence, and even increased risk of death. Research shows that the risk of dying within a year after a hip fracture can be as high as 20 to 33 percent for seniors (Panula et al., 2011, Lundin et al., 2021). This makes prevention a critical focus for maintaining quality of life in later years.

One of the most effective ways to lower this risk is through strength and balance training (Sadaqa et al., 2023). These exercises help increase muscle mass, improve bone density, and reduce the chance of falls. This post explains why hip and femur fractures are so dangerous for seniors and how targeted physical activity can make a real difference. Always consult your medical doctor and a licensed physical therapist before starting any new exercise program.

Older lady tripping and falling down

Why Hip and Pelvic Fractures Are So Dangerous for Seniors

As people age, bones naturally lose density and become more fragile. This condition, known as osteoporosis, makes fractures more likely even from minor falls or bumps (Zhuang et al., 2020) (Han & Hahn, 2016). Hip and femur fractures are especially concerning because:

• They often require surgery and long recovery periods.

• Seniors may experience complications such as infections, blood clots, or pneumonia during recovery.

• Many never regain their previous level of mobility or independence.

• The risk of death increases significantly after such fractures, partly due to complications and reduced physical activity.

Older man hospitalized with femur fracture after a fall

How Strength Training Helps Reduce Fracture Risks

The prevalence of chronic diseases including osteoporosis and sarcopenia increases as the population ages (Hong et al., 2018). Strength training focuses on building muscle mass, bone density, and improving muscle strength. For seniors, this has several benefits related to fracture prevention:

• Improved muscle support for bones: Stronger muscles help stabilize joints and absorb impact during falls.

• Increased bone density: Weight-bearing exercises stimulate bone growth and increasing mineral density, making bones more resilient to stress and injury.

• Better posture and movement: Strong muscles help maintain proper alignment and reduce strain on bones.

  
  

Examples of effective strength exercises include:

• Bodyweight squats or chair stands

• Resistance band exercises for arms and legs

• Light weightlifting with dumbbells or ankle weights

  
  

Even moderate strength training done two to three times a week can lead to noticeable improvements in muscle mass and bone health (Nuzzo et al., 2024). Always consult your medical doctor and a licensed physical therapist before starting any new exercise program.

Strength training can help with preventing falls

The Role of Balance Training in Fall Prevention

Falls are the leading cause of hip and pelvic fractures in older adults (Parkkari et al., 1999). Balance exercises reduce the rate of injurious falls, improve static, dynamic and reactive balance, lower extremity strength as well as mobility (Sadaqa et al., 2023). Key benefits include:

• Better stability during daily activities: Seniors can move more confidently on uneven surfaces or stairs.

• Faster recovery from trips or slips: Improved reflexes help prevent a fall from becoming a serious injury.

• Increased confidence: Feeling steady reduces fear of falling, which can otherwise limit activity and weaken muscles.

  
  

Balance exercises can be simple and safe, such as:

• Standing on one foot while holding a chair for support

• Heel-to-toe walking in a straight line

• Tai Chi or yoga movements designed for seniors

  
  

Regular balance training combined with strength exercises creates a powerful defense against falls and fractures. Always consult your medical doctor and a licensed physical therapist before starting any new exercise program.

Balance training can help reduce fall risk

How to Start a Safe and Effective Training Routine

Before beginning any new exercise program, seniors should talk with their healthcare provider. A doctor can assess overall health, recommend safe activities, and identify any limitations.

Here are some tips for starting strength and balance training safely:

• Begin with low-impact exercises and gradually increase intensity.

• Use support like chairs or walls when practicing balance moves.

• Focus on proper form to avoid injury.

• Consider working with a physical therapist or certified trainer experienced with older adults.

• Aim for at least 150 minutes of moderate exercise per week, including strength and balance activities.

  
  

Consistency is key. Even small improvements in muscle strength and balance can significantly reduce fracture risk over time.

Additional Lifestyle Factors to Support Bone Health

Besides exercise, other habits can help protect bones and reduce fracture risk:

• Adequate calcium and vitamin D intake: These nutrients support bone strength.

• Avoiding smoking and alcohol: Both weaken bones and increase fall risk.

• Regular vision and hearing checks: Sensory impairments can increase falls.

• Home safety modifications: Remove tripping hazards, improve lighting, and install grab bars.

  
  

Combining these lifestyle changes with strength and balance training creates a comprehensive approach to fracture prevention.

Final Thoughts

Hip and femur fractures are a serious threat to seniors’ health and independence. Strength and balance training offer practical, proven ways to reduce this risk by building muscle, increasing bone density, and preventing falls. Starting a safe exercise routine with your doctor’s guidance can help you stay strong and steady as you age. Talk with your medical doctor about your fracture risk and prevention strategies. Always consult your medical doctor and a licensed physical therapist before starting any new exercise program.

Talk with your doctor before starting a new exercise program

References:

1. Han, J., & Hahn, M. H. (2016). Proximal Femoral Geometry as Fracture Risk Factor in Female Patients with Osteoporotic Hip Fracture. Journal of Bone Metabolism, 23(3), 175–182.

2. Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444.

3. Lundin N, Huttunen TT, Enocson A, Marcano AI, Felländer-Tsai L, Berg HE. Epidemiology and mortality of pelvic and femur fractures-a nationwide register study of 417,840 fractures in Sweden across 16 years: diverging trends for potentially lethal fractures. Acta Orthop. 2021 Jun;92(3):323-328.

4. Nuzzo JL, Pinto MD, Kirk BJC, Nosaka K. Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview. Sports Med. 2024 May;54(5):1139-1162.

5. Panula J, Pihlajamäki H, Mattila VM, Jaatinen P, Vahlberg T, Aarnio P, Kivelä SL. Mortality and cause of death in hip fracture patients aged 65 or older: a population-based study. BMC Musculoskelet Disord. 2011 May 20;12:105.

6. Parkkari J, Kannus P, Palvanen M, Natri A, Vainio J, Aho H, Vuori I, Järvinen M. Majority of hip fractures occur as a result of a fall and impact on the greater trochanter of the femur: a prospective controlled hip fracture study with 206 consecutive patients. Calcif Tissue Int. 1999 Sep;65(3):183-7.

7. Sadaqa M, Németh Z, Makai A, Prémusz V, Hock M. Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis. Front Public Health. 2023 Aug 3;11:1209319.

8. Zhuang, H., Wang, P., Li, Y., Lin, J., Yao, X., & Xu, H. (2020). Analysis of Related Factors of Brittle Hip Fracture in Postmenopausal Women With Osteoporosis. Orthopaedic Surgery, 12(1), 194–198.