
Decades of research confirm that regular exercise improves physical function and increases bone strength and quality. For Savers, the next question is: does this effect translate into a reduction in fall-related fractures?
A group of researchers at Nanjing University in Changshu, China conducted a major meta-analysis of randomized controlled trials to discover the answer. They found that exercise effectively reduces fall-related fractures, though specific details matter.
This article explores their findings and the reviewed studies, providing guidance on effective choices for preventing fall-related fractures.
An Analysis Of Studies On Exercise And Fall-Related Fractures
A meta-analysis published in September 2020 in the journal BMC Geriatrics found that regular exercise intervention prevented fall-related fractures in older adults.
The review included 20 studies with a total of 7,704 older adult participants and follow-up times ranging from six months to seven years. Nine of the studies included exclusively women while the other 11 were mixed gender. To be included, the studies had to meet five criteria:
- The studies had to be randomized controlled trials
- The participants had to be at least 50 years of age
- the exercise intervention could not include the use of hormone replacement therapy, glucocorticoids, and bisphosphonates
- The control group for the studies had been receiving usual care
- The outcome of the studies had to be fall-related fracture incidence, irrespective of the site of fracture
These criteria bolster confidence in the analysis’s conclusions. They set a baseline of high-quality studies with comparable participant demographics, methodologies, and outcome measurements.
Synopsis
The meta-analysis included 20 studies with 7,704 adults aged 50 or older and follow-up periods of six months to seven years. The studies were all randomized controlled trials of exercise intervention studies without the use of hormone replacement therapy, glucocorticoids, and bisphosphonates. All of the studies measured fall-related fracture incidence as an outcome.
The Exercise Interventions That Reduced The Risk Of Fall-Related Fractures
A variety of different exercise interventions were used in the studies considered by this meta-analysis. The following interventions effectively reduced fall-related fracture risk among participants in those studies:
- Weight-bearing exercise, three times a week
- Muscle strengthening and balance exercise, three times a week, plus a walking program, twice a week
- Daily muscle strengthening, movement, balance training and walking
- Resistance training, balance-jumping or combining those exercises together, three times a week
- Tai Chi, three times a week
- supervised balance training, strength training and upper body exercises twice a week, plus at-home training including strength and flexibility exercises twice a week
These findings demonstrate the variety of exercise regimens that can reduce fall-related fractures in older adults. The study's authors suggest that exercise interventions should be used for this purpose.
Synopsis
The study identified various effective interventions for reducing fall-related fracture risk, including combinations of weight bearing exercises, muscle strengthening, balance training, walking, flexibility exercises, and Tai Chi.
Implementing Findings On Exercise And Fall-Related Fracture Risk
The wide variety of interventions in the high-quality studies evaluated by this meta-analysis provide an excellent example of the many paths to improving bone health. There is no single “magic” method for building bone– and that is a good thing. You can find the practice that fits into your life, ability level, and interests.
Many studies also emphasized combining at-home exercises with professionally guided workout programs. This is one of the most useful and actionable findings in the study. There are multiple ways you could take advantage of the benefits of this combination of approaches.
- Work with a personal trainer or physical therapist who will help you build an appropriate and effective workout.
- Join a class, like a yoga or aerobics class or a group workout program that focuses on strength training.
- Schedule regular walks for yourself, or even better, with a walking buddy or group so you can make each other accountable for keeping up with your walking-goals.
- Take advantage of guided at-home workouts available on video, like those created specifically for building stronger bones by the Save Institute, available on the SaveTrainer platform.
Synopsis
This study shows that there are many effective ways to use physical activity to build bone. Many of the studies combined at-home exercises with workouts guided by a professional. You can follow this example to maximize the bone-building impact of your exercise routine.
What This Means To You
Exercise is essential for building stronger bones and preventing falls and fractures. Regular exercise not only stimulates healthy bone formation but also improves balance and muscle strength to prevent falls.
For help building a safe, sustainable, and enjoyable workout routine, try SaveTrainer. SaveTrainer is an online video workout platform featuring instructional exercise videos led by professionals and tailored to every ability level. Whether you'd like to incorporate yoga into your daily routine, add strength training to your Tuesdays, or have at-home aerobic workouts ready whenever you are—SaveTrainer has you covered.
Click here to try SaveTrainer free for 14 days →
It's never too late to start a healthy habit, and every small step counts. Add a few minutes of activity to your day. Once it's established, add a little more. You'll be amazed at where you end up!
References
1 https://link.springer.com/article/10.1186/s12877-020-01721-6#Fig2
I wonder if there are any studies or exercise programs that are geared towards those of us who have GERD and must take biophosphates?
Great informative program thank you
Thank you ,Ita.
You’re most welcome, Ita!
I very much appreciate the great advice given in this article. It certainly motivates me to get moving! The woman in your picture above though is doing bending to the side exercises, and just to be safe, I want to mention that according to AI side flexion is not safe for osteoporosis conditions. When I saw that picture it made me want to do that exercise because I haven’t been doing it for such a long time but after checking with AI, I will refrain from it.
I’m so glad you find the article useful, Patricia! In reference to the side bend, if it is controlled, it can be safe and beneficial for someone with osteoporosis, provided it is performed with proper technique and within a range of motion that does not strain the spine.
Thanks for the tips!
You’re very welcome, Amy!