{"id":441579,"date":"2026-05-14T16:02:11","date_gmt":"2026-05-14T16:02:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/441579\/"},"modified":"2026-05-14T16:02:11","modified_gmt":"2026-05-14T16:02:11","slug":"im-a-former-bone-surgeon-these-are-the-5-exercises-that-help-women-age-stronger","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/441579\/","title":{"rendered":"\u2018I\u2019m a former bone surgeon \u2013 these are the 5 exercises that help women age stronger\u2019"},"content":{"rendered":"

\u2018There are so many simple ways to reduce the chance of breaking bones as we get older but it was frustrating that as a surgeon I didn’t have the opportunity to help,\u2019 says Dr Kate Ella<\/a>. \u2018But as a PT, I can help women improve their balance and strength through simple, everyday movements that reduce the chance of falling.\u2019<\/p>\n

Indeed, the most common injury Dr Kate treated during her career was a fractured neck of femur \u2013 otherwise known as a broken hip. \u2018They happen most commonly when someone falls from standing height and are nearly twice as common<\/a> in women than in men,\u2019 she says. The good news? We have a lot of power when it comes to reducing fall risk. \u2018A study<\/a> of nearly 1,500 women found that exercising six times a week reduced their chance of falling by nearly two-thirds.\u2019<\/p>\n

But that doesn\u2019t mean you need to spend hours in the gym, adds Dr Kate, whose newsletter<\/a> focuses on ways to get moving without a gym. And the earlier you start, the better. \u2018Osteoporosis \u2013 changes in the structure of bones that make them weaker and more likely to break \u2013 often starts a long time before women are aware of it, but there is so much women can do to reduce their chance of developing it,\u2019 she notes. The exercises with the best evidence base<\/a>? \u2018Strength training<\/a> and weight-bearing exercise, eg, running<\/a>, hopping and skipping<\/a>,\u2019 says Dr Kate. <\/p>\n

The most important fitness habits for midlife women<\/p>\n

The three most important things midlife women should be doing for long-term health and fitness, says Dr Kate, are: <\/p>\n

\u2018Strength training to keep your bones and muscles strong, so if you fall you\u2019re less likely to break a bone and more likely to be able to get up again \u2013 but you don\u2019t necessarily need a gym.\u2019\u2018Weight-bearing cardio<\/a> to keep your heart and lungs working well and your bones strong, and to give you the best chance of living in good health for as long as possible.\u2019\u2018Balance<\/a> exercises to reduce your chance of falling and allow you to keep doing the things you love for as long as possible, whether that’s riding a bike or getting on a paddle board.\u2019<\/p>\n

And all of these can easily be \u2018sprinkled\u2019 into your day, adds Dr Kate.<\/p>\n

5 overlooked exercises you should never skip<\/p>\n

For arm, leg and core strength, she recommends the wall press (low-impact, standing push-ups against a wall), high-heeled squats \u2013 which she explains how to do here<\/a> \u2013 and an overhead weighted march. Translation: \u2018Holding a weight overhead while marching \u2013 the washing basket works particularly well!\u2019<\/p>\n

For dynamic and static balance, Dr Kate recommends heel-to-toe-walking (walking in a straight line as if you\u2019re on a tightrope) and \u2018balance with a lemon\u2019, a.k.a. \u2018standing on one leg while throwing a lemon up and down\u2019. Other round fruit works, too.<\/p>\n

As for how to sprinkle weight-bearing cardio into your day, Dr Kate suggests incorporating a fartlek<\/a> session into your dog walk or run. <\/p>\n

\u2018Start with a 5-minute walking or running warm-up. Then, choose a tree or lamp post 100m or so away and up your pace to about 80% of your max until you get there. Once you do, slow back down to your warm-up pace until the next tree or lamp post, and repeat for 10 minutes, followed by a cool-down.\u2019<\/p>\n

\u2018Increasing the pace of the more intense sections keeps challenging your cardiovascular system as you get fitter.\u2019<\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n