Your hips require extra TLC\u2014especially as you age.<\/p>\n
Your 60s is a common time to start making plans for a brand new chapter. That may include retirement, grandchildren, and taking time to stop and smell the roses. But it\u2019s essential to consider planning for self-maintenance along the way. Every part of your body, including your hips, requires a bit of extra TLC. Strong hips can help keep your pelvis stable, your body balanced, and daily movements like walking much easier. As you age, muscle mass decreases<\/a> and bones weaken. Weak hip muscles can heighten your risk of falling<\/a> and sustaining a serious fracture.<\/p>\n \u201cThe hip muscles are among the largest and strongest in the body. They play a critical role in stabilizing both the legs and the torso,\u201d explains Dr. Dustin DebRoy<\/a>, Manager, Chiropractic Education and Relations at The Joint Chiropractic<\/a>. \u201cWhen these muscles are weak, the body may compensate by leaning forward or moving inefficiently, which can disrupt coordination and balance.<\/p>\n To help get you on the right track, Dr. DebRoy rounded up five standing exercises<\/a> that can solidify your hip strength faster than floor stretches after 60.<\/p>\n \u201cIf the goal is to build hip strength that carries over into real-life movement, standing, full-body exercises<\/a> are far more effective than floor-based stretches,\u201d Dr. Debroy tells us. \u201cWhen you\u2019re lying on the ground, many stabilizing muscles in the feet, legs, pelvis, and spine are less active. That reduced demand makes it harder to build true strength and control. In contrast, standing exercises require your entire body to work together, which better develops functional, \u2018real-world\u2019 strength<\/a> that outperforms floor-based exercises.\u201d<\/p>\n \tLunges<\/p>\n \u201cLunges build hip strength by training each leg independently through controlled hip flexion and extension. This improves the ability of the hips to stabilize and generate force during walking, stairs, and directional changes,\u201d Dr. DebRoy explains.<\/p>\n Stand tall with your feet hip-width apart and hands on your hips.
\nStep one foot forward.
\nEngage your core as you bend your knees, lowering to form 90-degree bends in both legs.
\nKeep your upper body straight.
\nPress through your front heel and the ball of your back foot to rise back up.<\/p>\n