Dr. Ahmed Hip Exercises for Seniors and Older Individuals are demonstrated here with pictures. Hip exercises are especially important for older individuals as the hip joint is the largest joint in the human body.
Similarly, the hip and thigh muscles are among the strongest muscles of the human body. Weak hip joints and muscles are directly related to immobility, frequent falls, and unstable gait.
Importance of Physical Activity in Old Age
Being physically fit is mandatory despite age. As we age our immune system becomes less efficient which makes us prone to developing diseases like CVD, diabetes mellitus, osteoporosis, etc.
Our physical health reflects our mental health and it is crucial that we maintain our fitness for a healthy lifestyle.
In old age, because of a weaker immune system and less efficient functioning of the body, a person’s mobility becomes restricted.
As it has countless benefits at that age, including better hip moments, a decreased risk of dementia, the ability to sleep properly, the release of endorphins, and better cognition.
Particularly for the hip joints, exercise helps to strengthen that joint as it supports many movements. Due to the many benefits of physical fitness in old age, here is a list of hip exercises for seniors.
Muscles in Hip
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
- Psoas major
- Iliacus
- Rectus femoris
- Sartorius
Hip Exercises for Seniors and Older Individuals:
Extend your hips
This exercise is beneficial for your gluteus muscles. This requires the following steps:
- Stand tall against a table, wall, or chair so that you can have something to hold onto for support
- Grab the edge of the table or chair, or put your hands flat against the wall
- Bring your left leg backward, make sure your leg is straight when you do that. Hold it in that position for a few seconds and then relax
- Make sure your back is not arched and your knees are not bent
- Perform the same exercise for your right leg as well
- Repeat this exercise 10 to 12 times for both legs
Bringing Knees Close to Chest
For improvement in your overall blood circulation, this exercise is good for both flexors and extensors of your hip. It is essential for people with lower back pain, a common issue among seniors.
For this exercise, you need to:
- Lay down straight on a mat or a carpet
- Simultaneously, bring your right knee and your chin toward your chest
- Keep your knee bent when you perform this exercise
- Wrap your arms around your knee and hold it like that for 15 to 20 seconds
- Slowly release your leg and relax
- Perform this exercise for your left leg too
- This exercise can be repeated 5-10 times per day
Leg Circles for hip strength
For improved stability and flexibility, this exercise is easy to do and will make a perfect cut in your daily routine.
To perform this exercise:
- Stand perfectly straight and place your hands on your waist
- Lift your right leg while standing on your left leg
- Rotate your leg forward without bending your knee
- Do 10 rotations forwards and then 10 rotations backward
- Repeat this exercise for your left leg as well
Hip marches: Hip exercise for seniors and older people
Hip marching will strengthen your hip muscles and can be done in a seated posture
- Sit comfortably in a chair and keep your back straight
- Bring your left knee upwards, as high as you can
- Keep your knee bent when you perform this exercise
- Repeat the same steps for your right knee
- Perform this exercise 10-15 times per day
Circling Your Hips
Another beneficial exercise for your hip joints is ‘hip circles’. From improving mobility to strengthening your glutes this exercise gives you all.
And it gets a bonus point for being easy to perform as well.
- Stand straight and keep your feet a few inches apart
- Bend your knees a little
- Rotate your hips as wide as you can
- Both in a clockwise and anti-clockwise manner
- Repeat this rotation 10 times every day
Hip/leg raises: Hip exercises for seniors:
Helps with strengthening your obliques which are involved in moving your spine. It is also known to be good for lower back pain.
Follow these steps.
- Lay down, on your left side, on a mat or carpet.
- Use a pillow or a soft cushion so that your sides do not hurt from lying down for long
- Put your forearm on the mat for support
- Gradually raise your right leg and go as high as it is possible for you
- Bring your leg down and repeat the same step 10 times
- Rest for a few seconds
- Lay down on your right side this time and raise your left leg as high as you can
- Perform these steps 10 times for both legs
Sit-Stands for hip strength
Another routine for your glutes is performing sit stands. This exercise engages your hip muscles and helps to strengthen them
To perform this exercise
- Sit in a chair with your back straight and not resting against the chair
- Make sure the chair is firm and not soft as it will help you to stand up easily
- Lean a few inches forward
- With only using your legs, try to stand up straight
- Do not use your hands for support
- Once you stand, tighten or squeeze your glutes to fully extend your hips
- Hold this posture for a few seconds and then let go
- Relax and sit back in the chair but keep your back straight
- You can repeat this set 8-10 times per day
Clamshells for Hips: Hip exercises for seniors
This exercise is known to strengthen and improve the gluteus medius muscles which are present on the lateral sides of the upper buttocks and help with stability.
Follow these steps to perform this exercise.
- Lie down flat on your back
- Keep your knees bent
- Wrap a resistance band around your thighs
- Slowly push your knees outwards as much as it is possible for you
- Keep it in that position for 5 seconds and then relax your knees back to the starting position
- Repeat this set 10 times
There is another position in which this exercise can be performed:
- Instead of laying on your back, lie on your side with your knees bent
- Keep the resistance band around your thighs
- Push your knee upwards as if in a rotating manner and then bring it back to the starting position
- Repeat this set 10 times
Guidelines to Follow before starting Hip exercises:
Before you start exercising, make sure that you have consulted your healthcare physician about every exercise involved in your routine.
Take long and deep breaths between and during each exercise. Keep yourself hydrated.
