Your hip joints bear the weight of your body when sitting, standing or walking. Exercising your hips is an effective way to not only strengthen your hip joints but also to improve range of motion, increase endurance and flexibility for joint health. Several exercises help improve the weight-bearing capacity of your hips, and reduce your chance of developing bone conditions such as arthritis and osteoporosis.
Post-Surgery
If you've recently experienced a hip surgery or procedure, your hip muscles and the strength of your hip joint may have been compromised. Your physical therapist will guide you in weight-bearing activities depending on your condition and prognosis. For example, you may be encouraged to walk slowly for up to 10 minutes several times a day, increasing your walking time to up to 30 minutes as your hip strengthens. Following recovery, you may be encouraged to walk 30 minutes up to four times weekly to maintain hip strength and function.
Low-Impact Aerobics
Walking is a low-impact weight-bearing exercise that keeps your hips mobile, flexible and strong. Depending on your age and condition, and after talking to your doctor about hip-bearing exercises, you may also consider dancing. Low-impact aerobic such as stair climbing or exercise on an elliptical machine is also effective. Any exercises, including yard work and housework, that places weight on your hips and thighs are considered weight-bearing movements and exercise.
Strength Training
Weight lifting and strength training are also recommended for women, especially as they grow older. You can benefit from weight-bearing exercises using 5-lbs. to 15-lbs. hand weights placed on your shoulders or held in your hands while you perform lunges, squats or walking around the house or yard. Strength training helps build bone mass, encouraging steady growth and density of your hipbones as you age. Through strength training, you may also benefit from increased endurance and coordination, balance and flexibility.
Hip Abductions
Focus on strengthening each hip joint independently by performing standing hip abduction exercises. If you've had surgery, talk to your doctor and physical therapist about the proper time to do these exercises. Stand beside a chair or table, your left hand grasping the chair or table for balance. Your left foot should be directly beneath your left hip. Place your body weight completely on your left leg. Slowly extend the right foot, knee straight, away from your body as far as you can without causing discomfort in either hip. Hold for a second or two, and then lower. You may add resistance to this exercise using a resistance band around your ankles.Repeat as directed by your doctor for each leg.
References
- MayoClinic; Exercising with Osteoporosis: Stay Active the Safe Way; Mayo Clinic Staff; 2010
- American Academy of Orthopaedic Surgeons: Weightbearing Exercise for Women and Girls
- American Academy of Orthopaedic Surgeons: Total Hip Replacement Exercise Guide
- MayoClinic; Video: Standing Hip Abduction with Resistance Tubing; Mayo Clinic Staff; 2010
Member Comments