It is important for most everyone to exercise, no matter your physical condition or ability level. People who suffer from problems in their knees and hips, whether from an injury, arthritis or surgery, can find exercise to be challenging, however, working out will help them to improve their physical condition along with their mental state of mind.
Swimming
Swimming and other aquatic activities, such as water aerobics, can be very beneficial if you have bad knees and hips. Swimming requires no impact and the movements of the strokes and exercises can help to increase your mobility while also loosening your muscles and joints. Water aerobics done in heated pools, at temperatures that run at least 78 degrees F can be especially beneficial if you suffer from arthritis in your hips and knees, as the warmth of the water can help to alleviate symptoms.
Walking
If you suffer from bad knees and hips you may find taking a daily walk to be helpful; walking regularly can build muscle in your legs, glutes and core, while also improving your circulation and allowing the blood to flow through your body and help to heal your injured joints and muscles. Walking is non-impact so it is safe for most to do, however, be sure to check with your doctor before engaging in any activity.
Stationary Bike
The stationary bike is another non-impact exercise that will help to strengthen your hips and knees, which can aid in your healing process. A stationary bike will also increase your mobility, especially in your hips and allow you to build strength in the supporting muscles. Adding resistance can help to further build lean muscle mass; just be sure that you are exercising in a safe zone according to your particular injuries and situation.
Elliptical
The elliptical trainer is a popular cardiovascular exercise machine available at most gyms these days. People like the elliptical trainer due to its ability to mimic the motion of running yet without any impact. This point makes it one of the better exercise machines for people with bad hips and knees. You can alter the resistance levels so that you are able to engage in an effective workout without causing any further damage to your injuries or conditions.
Yoga
The various poses, stretches and sequences that you engage in during a yoga practice can help to loosen your joints while also strengthening and elongating the muscles that support your knees and hips. If your mobility is compromised, stick to a gentle yoga class until your condition improves, and if you are experiencing stiffness in the joints or surrounding muscles, you may want to try a heated variety of yoga, such as vinyasa.
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