A hip fracture is not just an injury.
For older adults, it's often the beginning of a rapid decline.
22% of people who break a hip after age 60 will be dead within one year.
Men fare worse, with mortality nearly double that of women.
Not from the fall itself, but from what comes after: immobility.
Weeks in bed lead to pneumonia, blood clots, infections, and muscle loss.
The best treatment is not better surgery.
It's not breaking the hip in the first place.
Balance prevents falls. And balance can be trained.
Why Balance Declines With Age
Balance relies on three systems working together: vision, the inner ear, and sensation in your feet and legs.
All three decline with age, and the brain gets slower at processing their signals.
But decline is not inevitable.
The nervous system adapts to demands placed on it.
Challenge your balance regularly, and it stays sharp.
Simple Balance Exercises
Start where you are and use a wall or chair for support if needed.
Progress by reducing support over time.
Single Leg Stand
Stand on one foot for 10-30 seconds, then switch sides.
Hold a chair at first, then try fingertips only, then no support.
Heel-to-Toe Walk
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other.
Take 10-20 steps. Use a wall for support if needed.
Weight Shifts
Stand with feet hip-width apart and shift your weight slowly to one side, lifting the other foot slightly.
Hold for 5 seconds and alternate sides.
Sit-to-Stand
Sit in a chair and stand up without using your hands.
Sit back down slowly. Repeat 10 times.
Adding Challenge
Once the basics feel easy, add difficulty.
Close Your Eyes
Do any standing exercise with eyes closed.
This removes visual input and forces your other balance systems to work harder.
Soft Surface
Stand on a pillow or folded towel. The unstable surface challenges your balance further.
Add Movement
Turn your head side to side while standing on one foot, or reach for objects while balancing.
Add Cognitive Load
Count backwards while balancing, or name objects in the room.
This trains your brain to maintain balance while distracted.
How Often to Train
A few minutes daily beats a long session weekly. Consistency matters more than duration.
Try 5 minutes in the morning.
Add balance challenges to daily activities: stand on one foot while brushing teeth, do heel-to-toe walking down the hallway.
The Stakes Are Real
Falls are the leading cause of injury death in adults over 65, and most happen at home during normal activities.
The good news: balance responds to training at any age.
Start simple, stay consistent, and progress when it gets easy.
Your future mobility depends on the balance you build today.
Next read: Wondering why physical training works better than brain games? Why Physical Training Beats Brain Games: The Science
BounceIQ includes progressive balance challenges designed for all ages, with tracking to measure your stability over time.