As you age, preserving hip mobility and strength is essential. After all, your hips are responsible for helping you perform daily movements like rotating, walking, squatting, and running—providing you with the balance and stability to complete these tasks. It’s no secret that kicking off each day with a healthy dose of movement is a good idea, so we’ve rounded up six morning exercises that can help restore hip strength faster than floor stretches after 55.
Floor stretching on its own typically falls short when helping individuals 55+ address hip strength. Stretches are meant to help your body feel good as you move through the full range of motion of each exercise.
“These are non-weight bearing movements. In order to build strength, a good place to start is with your body weight alone, progressing to adding resistance with dumbbells, resistance bands, cables, or weight of choice,” explains Stephanie Telibasa, Owner, Doctor of Physical Therapy at House of Physical Therapy.
In addition, weight-bearing exercise is essential to decrease your risk of osteoporosis.
“There is evidence that starting a strength training program 2-3 days per week will slow the progression of osteoporosis as well,” Telibasa says. “So, if you are worried about bone loss as you age, weight bearing and resistance training are beneficial over a stretching routine.”
John White, Level 3 Sports Massage Therapist, running expert, and qualified adult nurse, agrees, noting, “If you want better hip strength, and good long-term joint health, you need to rebuild muscle through smart (and consistent) resistance and balance work.”
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