5 balancing exercises to help prevent hip fractures

As winter looms, dreaded slippery sidewalks are inevitable. One of the best ways to prevent falls - and hip fractures - is by improving your balance and strengthening the muscles in your legs and around your hips. The five following exercises show you how to do just that.

Knee bend

• Stand straight with one hand on a table or chair back for balance.
• Bend your right leg at the knee, bringing your foot as far up behind you as possible.
• Hold for five seconds, then lower your foot and repeat with your left leg. Repeat 10 times on each side.

Heel raise

•  Stand straight with one hand on a table or chair back for balance.
• Rise on the balls of your feet as high as possible.
• Hold for five seconds, then lower your heels to the floor. Repeat 15 times.
• Rest for a minute, then repeat another 15 times.

Hip strengthener

• Stand 12 to 18 inches away from a table or behind a chair.
• Lean forward and hold onto the table or chair with both hands.
• Slowly lift one leg back and up without bending the knee.
• Hold for five seconds, then slowly lower your leg and repeat with the other leg. Repeat 10 times on both sides.

Hip stretch

• Stand sideways behind a chair, with one hand holding onto the back for balance.
• Slowly raise one knee toward your chest while keeping your waist and hips straight.
• Hold for five seconds, then slowly lower your leg and repeat with the other leg. Repeat 10 times on each side.

Side leg raise

• Stand straight and hold onto a table or chair back for support.
• Keeping your back straight, slowly raise one leg to the side as far as you can.
• Hold for five seconds, then slowly lower your leg and repeat with the other leg. Repeat 10 times on each side.

Just as with anything, practice makes perfect. Do these exercises on a regular basis to strengthen muscles.  If you happen to fall, your body will be far more resilient and better protected.