23/11/2025
💪 Rise • Raise • Thrive — A Simple Movement to Prevent Falls & Stay Strong
Hello everyone,
I’m Dr. George Ampat, an orthopaedic surgeon in Liverpool. After treating so many older adults with hip fractures, I want to share something important: many hip fractures are preventable with two simple exercises you can do at home. No gym. No equipment. Just consistency.
As we age, our muscles weaken (sarcopenia), and our bones become fragile (osteopenia/osteoporosis). The best “medicine” for both is exercise — especially weight-bearing movement that keeps our muscles, bones, and balance strong.
So let’s start a health movement together:
⭐ RISE
Do 5 sit-stands every hour while you’re awake.
This strengthens your legs, hips, and improves balance. It can be done with or without holding onto a chair for support.
⭐ RAISE
Lift two 1-litre water bottles up and down 5 times every hour.
A simple way to build upper-body strength at home.
⭐ THRIVE
By doing these routines daily, you strengthen your muscles, improve your balance, reduce fall risk, and protect your bones — especially through the winter months when slips are more common.
Two small exercises. Huge benefits.
Let’s share this with parents, grandparents, neighbours, and friends. Together, we can reduce falls, improve health, and help our communities age stronger and healthier. 💙
Let’s Rise, Raise & Thrive — every hour, every day.
