Exercise for Hip Health
Hips are a common source of injury in adults and account for many senior disabilities. In fact, there were 332,000 total hip replacements done in the United States in 2010 and the majority of these surgeries are performed on senior patients.
It makes sense that as you age and your bone mass or joints begin to deteriorate (think osteoarthritis, which occurs in one in four Americans), the hips are affected.
Fortunately, there are steps you can take to promote bone health, strength and longevity, leading to a lower chance of hip injury. Along with a healthy diet, 30 minutes of low-impact cardio and/or weight-training exercises per day can keep your bones, muscles and joints active and well-lubricated.
Cardio exercises keep your heart rate up and can keep your mind active as well. Many people credit cardio exercise as the time they feel most relaxed and stress-free.
Think weight-bearing yet low impact when examining your cardio choices; swimming or water aerobics, riding a stationary bike, using a stair climber, yoga and walking are all choices that will keep you active without overworking your bones, muscles and joints.
Weight training is also recommended for keeping your muscles strong, but again, keep it low impact. Over-training muscles can be just as bad as staying sedentary. If you aren’t sure how much weight is safe for you to train with—as everyone is different—ask your doctor or a personal trainer.
It’s also a great idea to warm up for 10 minutes or so before you start any activity, as well as stretch afterward, to get your body used to the movement and keep you limber.
Rehab Home Health employees a fully licensed and qualified staff of Home Therapy Professionals including Physical and Occupational Therapists that can design an individualized therapy and exercise plan for you or your loved one. Contact us at 855-FLA-NURSE for more information.
