Strengthening Hips For Mobility: Here Are 6 Exercises For Older Adults

As we age, it's essential to focus on maintaining strength, flexibility, and balance. For the ageing population, maintaining hip strength is crucial for promoting mobility and overall well-being. Strong hip muscles can help prevent falls, reduce joint pain, and maintain an active lifestyle. In this article, we list six hip-strengthening exercises specifically designed for seniors, helping them stay active and enjoy a better quality of life.

Exercises For Strengthening Hips for Older Adults

Hip Marching

Hip marching is a simple yet effective exercise to strengthen the hip flexor muscles, which are essential for walking and lifting the legs. 

Instructions

1. Begin by sitting on a sturdy chair with your feet flat on the floor.
2. Sit up straight and engage your core muscles for added stability.
3. Lift one knee as high as you can while keeping your foot flat on the floor.
4. Next, start lowering the knee back and repeat the same with the other leg.
5. Perform 10-15 repetitions for each leg, gradually increasing as you become more comfortable.

Leg Raises

Leg raises are great for strengthening the hip abductor muscles, which help you maintain balance and stability. According to a study published in BMC Geriatrics, the incidence of hip fractures due to falls rises significantly as people grow older, and less than half of elderly individuals who experience hip fractures manage to recover their previous levels of mobility.

Instructions

1. Stand behind a sturdy chair for support, holding onto the backrest.
2. Elevate one leg to the side while maintaining its straight position. Raise it as high as your comfort allows.
3. Lower the leg and then repeat the movement on the opposite side.
4. Aim for 10-15 repetitions on each leg, and gradually increase the number as you progress.

Seated Hip Abduction

This exercise is perfect for those who prefer seated exercises. It targets the hip abductors and is gentle on the joints. 

Instructions

1. Take a seat on a sturdy chair, ensuring your spine is straight and your feet rest flat on the ground.
2. Place a resistance band around your legs, just above the knees.
3. Push your knees outward against the resistance band, holding for a few seconds.
4. Release and repeat the movement.
5. You can perform 10-15 repetitions and gradually increase as your strength improves.

Clamshells

Clamshells are another excellent exercise to strengthen the hip abductors and are often used in physical therapy for hip-related issues. Here's how to do clamshells:

Instructions

1. Lie on your side with your knees bent at a 90-degree angle and your feet in contact with each other.
2. Keep your feet together while lifting the top knee as high as you can.
3. Lower the knee back down and repeat the movement.
4. Perform 10-15 repetitions on each side, and increase as you feel more comfortable.

Hip Bridges

Hip bridges work on the glutes and lower back muscles, promoting hip stability and strength. 

Instructions

Begin by lying on your back, bending your knees and resting your feet flat on the floor, ensuring they are at the width of your hips.

1. Face your palms downward with your arms by your sides.
2. Push through your heels and lift your hips off the ground, forming a straight line from your shoulders to your knees.
3. Maintain the bridge position for a few seconds, and then gently lower your hips to the starting position.
4. Perform 10-15 repetitions, gradually increasing as you become stronger.

Standing Hip Extensions

Standing hip extensions are a functional exercise that mimics movements used in daily activities like walking and climbing stairs. 

Instructions

1. Stand behind a sturdy chair for support, holding onto the backrest.
2. Shift your weight to one leg and lift the opposite leg straight backwards.
3. Engage your core for balance while keeping your back straight.
4. Lower your lifted leg and repeat on the other side.
5. Aim for 10-15 repetitions on each leg, gradually increasing the number as your balance and strength improve.

[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert before starting any exercise regimen, especially if you are dealing with an injury.]