It’s easy to focus only on bone density, but most fractures happen when someone falls. People who fall sideways onto the hip are far more likely to fracture than other fallers. So fall prevention is not optional — it’s half of your fracture protection.
What works
The evidence (Sherrington et al.) is clear that effective balance training is genuinely challenging — it safely reduces your base of support and shifts your center of gravity, progressing toward standing without holding on. Aim for about 3 hours of balance work spread across the week.
- Single-leg stands, progressing from fingertip support to hands-free
- Tandem (heel-to-toe) and sideways walking
- Multi-direction reaches and weight shifts
- Strengthening the outer-hip muscles that resist a sideways fall
Brisk walking is great for health, but it isn’t enough on its own to prevent falls — and high-risk individuals shouldn’t rely on it. Dedicated balance training is what moves the needle.