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Prevention of Hip Fractures Through Exercises Like Tai Chi

Fracturing a hip can be a serious injury, especially for older adults. Senior citizens who have already experienced a decrease in muscle strength and agility are at risk of losing their independence and mobility when faced with a hip fracture. Exercises like tai chi, a series of breathing and stretching exercises based on ancient Chinese practices, can be an effective and inexpensive prevention tool for hip fractures in adults. Talk to your doctor before beginning tai chi if it's been a long time since you've exercised.

  1. Incidence of Hip Fracture

    • Hip fractures are most prevalent in senior citizens but can occur in people of any age. According to National Hospital Discharge Survey results, more than 80 percent of people treated on an inpatient basis for hip fractures were 65 years old or older. Almost three-quarters of these were women. People who suffer from balance problems, poor nutrition, osteoporosis or a small build are more likely to break a hip. Smokers also have an increased risk of bone fractures.

    Balance Control

    • A lack of balance leads to falls, which in turn can cause hip fractures. Tai chi helps improve balance control, something that many adults begin to lose as they grow older. Tai chi programs combine focused breathing with a series of standing or sitting postures. As you progress from one pose to the next without pause, you will rely heavily on your sense of balance to move through the sequence seamlessly. The National Council on Aging explains that exercises of this kind improve body balance in the form of weight shifting, functional balance, coordination and posture.

    Strength and Flexibility

    • Reduced strength and limited flexibility can increase your risk of injury, including hip fractures, simply because you are not strong enough to prevent a fall. Tai chi strengthens muscles and promotes flexibility without exacerbating common age-related conditions such as arthritis. The stretching incorporated into the poses offers increased flexibility, which improves quality of life in a variety of ways. The endurance needed to move through the tai chi sequence improves strength in the core and limbs, which in turn can contribute to better balance.

    Long-Term Exercise

    • Tai chi is most beneficial for senior health as part of a long-term exercise plan. The flowing movements of tai chi are constant, and they will contribute to the CDC-recommended 150 minutes of daily activity for older adults. Studies published in a 2004 issue of "Medicine and Science in Sports and Exercise" show that people who participated in four- and eight-week sessions of tai chi were able to maintain or improve vestibular function and balance control. MayoClinic.com suggests that tai chi enthusiasts can continue to reap the benefits of tai chi indefinitely.

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