Hips are the most neglected parts of our body. We think of hips only when there is some problem in it. Falling down can cause breaking of hips and it is the major cause of fracture. The hips become weak with increasing age. Elderly people are more at risk of hip problems.
Women have very weak hips and this increases the risk of hip fracture. Elderly women suffer from osteoporosis and this leads to hip problems. Hip problems increase the risk of disability. It can affect a person’s movements and it can lead to death. You can prevent these problems by making the hips strong. We will give some tips for this. Following are the 6 effective ways to strengthen your hips.
Ways To Strengthen Your Hips
Bone Density Test
Bone density test is done to find the risk of bone problems like osteoporosis and fracture. This test will help in detecting bone problems before it becomes serious. Take treatment for bone problems if the bone density test shows some problem.
Taking calcium rich foods helps in making the bones of hips healthy and strong. The daily intake of calcium for women above the age of fifty should be 1,200 mg. Dairy foods are the best sources of calcium. You can take milk and yogurt. Green leafy vegetables and fortified orange juice also contain calcium.
Take Vitamin D
Apart from calcium, you need Vitamin D also. The vitamin helps in absorbing the calcium. Sunlight exposure is a natural way to get Vitamin D. You can get the nutrient through foods like mushrooms, tofu, soy yogurt, fortified cereals, boiled eggs and fatty fish. You can also take Vitamin D supplements.
Falling is the major cause of hip fractures in most people. Take steps to prevent falls. Make your living area safe so that you don’t fall. Remove clutter and extra things from the surroundings in your house. Avoid walking on rough surfaces and roads. Avoid walking on ice.
Exercise is an easy way to make the bones strong and prevent hip problems. Do hip strengthening exercises. Increase your physical activities. Walking and running are good exercises for hips. Squats, hip abduction and leg lifts are some other hip exercises.
Hip rotation is a good exercise for making the hips strong and improving its flexibility. The exercise is done while lying down. Lie down on bed or floor, bend the knees and rotate the hips both clockwise and anticlockwise. It will strengthen the hips.