Staying physically active is critical for physical and mental health and is essential in managing your arthritis, according to the Johns Hopkins Arthritis Center. Exercise can improve your hip arthritis symptoms such as pain and stiffness. All adults, regardless of age, should do 30 minutes of exercise most days of the week. However, consult your physician before beginning an exercise program to soothe and strengthen your hips.
Recumbent Biking
Cycling is a common therapy for arthritis that allows you to move with little pressure on your hips, according to the Texas Hip and Knee Center. Using a recumbent bike --- or a bike in which you recline --- is more user-friendly if you have hip arthritis. A recumbent bike allows you to climb up to mount the bike, as you have to do on an upright bike. It also has a wider seat, giving your hips support. And it has handles at the sides you can use to brace yourself.
Water Exercises
Aerobic water exercises get the nod from the National Institute on Aging for older people with arthritis. They include swimming or water aerobics and provide a gentle way to work out your muscles and joints and reduce joint pain and stiffness. Water also provides natural resistance, which helps strengthen muscles and stabilize joints. However, the Arthritis Foundation warns that water exercises are not for everyone, so consult your doctor before employing water exercises.
Range-of-Motion Exercises
Arthritis makes your joints stiff and limits the range of motion of your joints. Limited range of motion in your hips also increases your risk of falls. Johns Hopkins Arthritis Center reports that exercises such as gentle stretching increase flexibility and improve how your hip joint functions. And this strengthens your joints and reduces further damage, notes the National Institute on Aging. However, stretching too much can increase your risk of injury. Consult your doctor for advice.
Yoga
Yoga provides several benefits for treating arthritis, according to the Johns Hopkins Arthritis Center. It improves flexibility, boosts muscle strength and improves flexibility and balance, which is reduced as you get older and when you have hip arthritis. Even if you've been sedentary for a while, yoga can beneficial --- with a few modifications, notes Johns Hopkins. Also, you should be careful when doing open leg poses or any motion that rotates your hips. For safety, consult a yoga instructor or a senior center that has experience working with older people who have hip arthritis.
References
- Texas Hip and Knee Center: Basic Arthritis Program
- Canada.com: Recumbent Stationary Bike Benefits Arthritis Sufferers
- National Institute on Aging: Arthritis Advice
- Johns Hopkins Arthritis Center: Role of Exercise in the Management of Arthritis
- Johns Hopkins Arthritis Center: Yoga for People with Arthritis
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