Health information

Small changes in your daily life can go a long way in preventing hip fractures.

Hip fractures are one of the most serious injuries, especially among older adults. A single fall can drastically reduce quality of life.

However, by adjusting a few habits, you can significantly reduce your risk. Start practicing these 7 habits today.

1. Improve Your Indoor Safety

• Remove door thresholds, secure loose rugs, and fix curled carpet edges. Even small obstacles can lead to serious accidents.
• Ensure proper lighting in your home, and install night lights for better visibility.
• Use non-slip mats and install grab bars in bathrooms and showers.

2. Strengthen Your Muscles

• Strong hips, thighs, and calf muscles are key to protecting your hip joints.
• Recommended exercises:

▶ Bridge – Strengthens glutes and hamstrings

• Lie on your back with knees bent and feet hip-width apart.
• Slowly lift your hips until your body forms a straight line from shoulders to knees.
• Squeeze your glutes, hold for 2–3 seconds, then slowly lower back down.

▶ Side Leg Raise – Strengthens outer hip muscles

• Lie on your side with your head supported by your lower arm.
• Keep your top leg straight and lift it slowly.
• Hold for 1–2 seconds at the top, then lower it back down.
• Repeat on the other side.

▶ Chair Squat – Strengthens thighs and glutes

• Sit down and stand up slowly from a sturdy chair.
• Place hands on knees or stretch them forward for balance.

3. Practice Balance Training

• Most hip fractures are caused by falls.
• Balance exercises can reduce your risk of falling.

Try:

• Standing on one leg while holding onto a wall (10 seconds per side)
• Practicing yoga or tai chi for stability and coordination

4. Maintain a Healthy Weight

• Obesity puts excess strain on your hip joints, while being underweight increases the risk of low bone density and fractures.
• If your weight is outside the healthy range, consider a balanced diet and regular exercise under professional guidance.

5. Get Enough Calcium and Vitamin D

• Calcium is essential for strong bones, and Vitamin D helps your body absorb calcium.

Daily Recommended Intake: Calcium: 700–800 mg / Vitamin D: 800–1000 IU

• Good sources include: Milk, cheese, tofu, Salmon, egg yolks, Sunlight exposure

6. Wear Hip Protectors

• If you're walking on slippery roads or stairs, consider wearing a hip protector that absorbs impact.
• It's especially important if you've been diagnosed with osteoporosis or have experienced previous falls.

« QuanFoam Hip Support is made from an ultra-lightweight STF material with excellent shock absorption, making it ideal for everyday wear. »

7. Regular Health Checkups & Medication Review

• Get regular bone density tests to understand your bone health.
• Talk to your doctor if your medications cause dizziness or balance issues.
• Conditions like high blood pressure, diabetes, or vision loss can also increase the risk of falling.