Woman in workout clothes demonstrating proper technique for a squat

Hip Check

Interested in continued mobility? Would you like to improve your odds of surviving an increasingly likely fall?

Let me make my case for you regarding the overwhelming importance of strengthening your hips.

And as you can see from the title, the best exercise to make sure your Senior years are safer is the squat.

All the following statements in bold print are quotes from the CDC website:

In 2010, there were 258,000 hospital admissions for hip fractures among people aged 65 and older.

More than 95% of hip fractures are caused by falling, most often by falling sideways onto the hip.

One out of five hip fracture patients dies within a year of their injury.

One in three adults who lived independently before their hip fracture remains in a nursing home for at least a year after their injury.

In both men and women, hip fracture rates increase exponentially with age.

People 85 and older are 10 to 15 times more likely to sustain hip fractures than are those aged 60 to 65.

To help prevent falls, older adults can:
Exercise regularly. It is important that the exercises focus on increasing leg strength and improving balance, AND THAT THEY GET MORE CHALLENGING OVER TIME.

The emphasis in the last point is mine, not in the original.

Here’s its importance: bones become denser in response to increasing stress loads, and lose density if not stressed. There’s no middle ground here; even the best drugs for treating Osteoporosis cannot do what weight bearing exercise can do.

Click on this YouTube link to see how it’s done:
How to do a Perfect Squat

Don’t waste another minute. Get it done!

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About The Author

Steven Siemons ACSM CPT's picture

As a lifelong fitness enthusiast and armchair philosopher (BA in Social Science, UC Irvine), Steven communicates his passion for health and wellness with an offbeat slant. It's a lifestyle, he will insist; and fitness is really a journey to find what fits--for you. His personal fitness journey has primarily centered on resistance training for more than fifty years. An intense three-year exposure to Shotokan Karate under Sensei Ray Dalke and Sensei Edmond Otis in Southern California during his thirties (he is now 65, since you're wondering) had a significant impact on his appreciation for the martial arts as fitness disciplines. It is his sincere hope that you will find insight, inspiration, and knowledge from the ideas he sends your way. Find more of his work at The Senior Health and Fitness Blog.
 

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