Aging is inevitable, and with it comes a gradual decline in muscle strength and an increase in joint pain and mobility, especially around the hips.

Hip strength plays a key role in everyday safety, as even small muscle loss can increase the risk of falls. By age 65, about one in three people experiences a fall each year.

Living a moderately active life will help to regulate an overall balance.

Five risk-free exercises for adults over 60 are listed below

1. Clamshells- This exercise helps strengthen the pelvic area and improves standing balance.

To perform this exercise:

• Lie on your back with your knees bent and feet flat with a resistance band placed around your thighs above your knees.
• Keep your feet flat and push your knees out to the side against the band.
• Hold for three seconds, then bring your knees back together.
• Rest, then repeat for a total of three sets of 10 repetitions.

2. Standing Hip Extension - This exercise focuses on strengthening the glute muscles and supporting your spine to release pressure from the hips.

To perform this exercise:

• Stand in front of a wall, table, counter, or chair to have support to hold on to.
• Keeping your leg straight, kick one leg back directly behind you. Do not bend your knee or let your back arch.
• Hold for one second, then return to the starting position.
• Repeat on the other leg.
• Alternate between both legs, repeat for a total of three sets of 10 repetitions for each leg.

3. Standing Hip Abduction- This exercise helps in side-to-side movements, improving hip abduction.

To perform this exercise:

• Stand in front of a wall, table, counter, or chair to have support to hold on to.
• Keeping your leg straight, kick one leg out to the side. Keep your body upright without leaning toward either side.
• Hold for one second, then return to the starting position.
• Alternate between both legs, repeat for a total of three sets of 10 repetitions for each leg.

4. Sit to Stand- This exercise also focuses on improving glute strength. This is like a regular squat, but using a chair to provide knee protection.

To perform this exercise:

• Sit in a chair with a firm surface.
• Lean your body forward so that your nose is in line with your toes.
• Use your legs to push yourself up from the chair. Try not to use your hands to help you push up from the chair surface.
• Squeeze your glutes at the top to fully extend your hips once standing upright.
• Hold for one second, then push your hips back and slowly lower yourself back onto the chair without plopping down.
• Repeat for a total of three sets of 10 repetitions.

5. Hip Bridges – This exercise strengthens the glutes and helps stabilize the hips and lower back.

To perform this exercise:

• Lie on your back with your knees bent and feet flat on the floor.
• Keep your arms relaxed at your sides.
• Press through your heels and lift your hips toward the ceiling.
• Raise your hips until your body forms a straight line from knees to shoulders.
• Squeeze your glutes at the top and hold for one second.
• Slowly lower your hips back to the floor with control.
• Repeat for three sets of 10 repetitions.

As a precaution, check in with your primary care provider before incorporating these workouts into your new program.

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Written by

Proma Chatterjee

Edited by

Kalp Thaker