Introduction
Falls and fractures are a leading cause of disability in older adults in India. A hip fracture often means prolonged bed rest, high medical expenses, and even death within a year in many cases. Yet, many of these fractures are preventable with the right exercise and environment. At the CME hosted by Move and Shine Orthopedic Wellness Clinic, physiotherapists and orthopedic experts shared India-specific strategies for prevention.
Why Fractures Happen
Dr. Steve Paul Manialy, Consultant Geriatrician at Apollo Hospitals, explained, “Most fractures don’t occur from major trauma—they happen from minor falls due to muscle imbalance and poor reflexes.” Indian homes with slippery floors, poor lighting, and lack of handrails increase fall risks.
High-Risk Areas
- Hip Fractures: Lead to hospitalization and long-term immobility.
- Vertebral (Spinal) Fractures: Often go unnoticed until they cause chronic pain.
- Wrist Fractures: Common when trying to break a fall with hands.
Exercise Strategies for Bone Strength
Dr. Elizabeth, Senior Physiotherapist at Move and Shine, recommends a three-pronged approach:
- Aerobic Exercises:
- Brisk walking, low-impact dance, and stair climbing
- Frequency: 30 minutes a day, 5 times a week
- Strength Training:
- Resistance bands, 1–2 kg dumbbells, water bottles
- Focus on large muscle groups: legs, back, arms
- Core Stability Workouts:
- Modified planks, bird-dog, pelvic tilts
- Improve posture and reduce risk of vertebral fractures
Indian-Friendly Home Routines
- Surya namaskar for flexibility and strength
- Wall push-ups, chair squats
- Leg lifts while seated
Safety Guidelines
- Always warm up and cool down
- Avoid high-impact activities like jumping or running if bones are fragile
- Exercise under supervision initially
Fall-Proofing Your Home
- Anti-skid bathroom tiles or mats
- Install handrails in staircases and toilets
- Adequate lighting in walkways
- Keep floors clutter-free
Additional Preventive Tips
- Eye checkups and proper spectacles
- Vitamin D from safe sun exposure (10–15 mins daily)
- Comfortable footwear with grip
Conclusion
Dr. Pradeep Kocheeppan summarized, “The muscle-bone axis is real. Every step you take, every rep you do, adds up to a life with fewer falls and more freedom.” Indian families should make fall prevention and bone strength a priority, not an afterthought. Starting now can mean fewer hospital visits and a more active life in later years.
