How to Prevent Disabling Bone Fractures for Seniors

Millions of seniors suffer from disabling falls and bone fractures. Over 65 million seniors suffer from arthritis and osteoporosis. The leading cause for seniors to enter assisted living centers is a disabling fall or bone fracture. Strength or resistance training can enable seniors to improve their overall health and fitness by increasing muscular strength, endurance and bone density. It will empower more senior citizens with the ability to do things on their own and promote independent living.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Hand and ankle weights

1. Exercises can be done sitting or standing and should be done 2 or more days a week.
2. Use hand or ankle weights and start with 1 to 2 lbs., gradually increasing the weight over time.
3. Perform 8 to 15 reps of each exercise, then a second set. Rest between sets.
4. Stretch after completing all exercises. If at any time you feel pain,
   stop exercising.

Tips & Warnings

• Perform each rep in a controlled and consistent manner.
• Speak with your physician before starting an exercise program.
• Speak with your doctor if your pain does not go away.