Dr. Kate Ella Recommends 5 Exercises to Cut Women’s Fall Risk by Nearly Two-Thirds
Updated
Updated · Women's Health · May 14
Dr. Kate Ella Recommends 5 Exercises to Cut Women’s Fall Risk by Nearly Two-Thirds
1 articles · Updated · Women's Health · May 14
Five simple exercises — wall presses, high-heeled squats, overhead weighted marches, heel-to-toe walking and one-leg “balance with a lemon” drills — are Dr. Kate Ella’s picks to help women prevent falls and fractures.
Nearly 1,500 women in one study cut their chance of falling by almost two-thirds by exercising six times a week, evidence Ella cites to argue that everyday movement can materially lower injury risk.
Broken hips are among the most common injuries Ella treated as a surgeon, and they usually follow falls from standing height; she says they are nearly twice as common in women as in men.
Midlife women should prioritize three habits — strength training, weight-bearing cardio and balance work — because osteoporosis can develop long before symptoms appear and regular exercise can help protect bone health.
To prevent fragile bones, should postmenopausal women be lifting heavier weights than ever before?
With warnings reversed, is Hormone Replacement Therapy the best defense against fractures for women over 50?