Help Avoid Hip Fractures With Exercise

According to the Mayo Clinic website, the top 7 risk factors for a hip fracture are: (and this is the order as listed).
1. Age - 9 out of 10 hip fractures occur in people older than age 65.
2. Sex or gender: about 80% of hip fractures occur in women.
3. Chronic medical conditions - Osteoporosis and endocrine disorders.
4. Certain medications - some drugs can have an effect on bone health.
5. Nutritional problems - a poor diet when you are young can affect your bone density
6.Physical activity - "Weight-bearing exercises, such as walking, help strengthen bones and muscles, making falls and fractures less likely. If you don't regularly participate in weight-bearing exercise, you may have lower bone density and weaker bones. Additionally, prolonged bed rest or immobility can lead to bone loss." This is a quote straight from the Mayo Clinic website and is the one area of the 7 listed we can do something about!!!
7. Tobacco and alcohol use - smoking and excessive alcohol consumption can contribute to bone loss

Under Prevention in the hip fracture article, The Mayo Clinic says weight-bearing exercise such as walking encourages a body to increases bone density. They go on to say exercise increases your strength making it less likely you will fall, and that balance training, like standing on one leg, will help you improve and maintain balance.

I think it is never too late to start. The "protect your knees" exercise I have under exercises, has a portion where you stand on one leg for 30 seconds at a time and as I had posted earlier - it was not easy! I have recently started standing on one leg at a time while I fix dinner and do dishes - women multi-task!