Hip Strengthening
As we get older, one of our
greatest fears is that we will fall and break a hip. Surgical repairs are
wonderful, but a hip fracture can signify the end of life as we know it. It is a long battle back and the ensuing hard
work and loss of independence is extremely challenging.
Maintaining hip health is
important if we want to remain active.
We need our hips to be able to sit, stand, lie down, jump up and
run. If you understand the mechanics of
how the hips work, you can understand how important it is for you to take care
of them. Hip bones and muscles work
together so that you can flex forward, backward, side-to-side and rotate. As we
age we need to maintain the integrity of this marvelous joint if we want to
stay pain free and active.
Women are twice as likely as
men to end up with a broken hip because they have a greater likelihood of
developing osteoporosis, which weakens the bones. Exercise is the key because it not only
stimulates the bone strengthening capabilities but improves balance and coordination,
which in turn decreases the likelihood of falling.
Damage to the hips can be
the result of injury but more often than not, it is just due to the wear and
tear of everyday living. The good news
(this phrase gets a bit overused but it really is good news when talking about
the benefits of exercise) is that there are things that you can do to keep your
hips supple, flexible and pain free. It
probably won’t surprise you to learn that one of the best exercises in the
world for warding off cartilage deterioration is walking.
So, what else can you do to
strengthen your hips? Hip strengthening
exercises are actually quite easy and they don’t involve using any fancy
equipment. You can find information in
books or on videos. You will soon become familiar with terms such hip
abduction, hip adduction, wall slides, knee flexions, toe rises, and hip
extensions. Personally I feel that you should have a trainer or therapist put
together a fitness routine for you rather than just adding a few new exercises
as you read about them, but that is just an opinion. It is possible for you to put together a
fitness program for yourself by using one of the excellent books available, but
I find that I am more apt to keep doing an exercises program if it is designed
by a professional. The chances are pretty good that unless you are a
died-in-the-wool fitness geek, you won’t start exploring the benefits of
exercise until after the first signs of pain and discomfort (a.k.a. aging)
occur. If you are already experiencing
some hip pain it would be best to consult a medical professional first.
What can you do specifically
for your hips? Tips for healthy hips
include:
- ride a stationary bike
- wear good shoes
- swimming
- gentle yoga or stretching exercises
- water exercises
- movement programs such as tai chi
- increasing bone density with diet and exercise
- strength training
Remember that hip fractures
are one of the top injuries that affect people as they get older. Hopefully, if
you are a smart senior, you already doing weight bearing exercises and taking
good care of yourself in general.
Getting in shape is the best protection against breaking a hip. Remember that most hip problems are preventable
or reversible with exercise and diet.
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