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Hips are fragile joints that need to be strengthened and stretched.

A colleague talked to me about needing a hip replacement within the next 5-10 years. It was the last thing that I expected to hear from her. After our conversation, I did a little research about how to prevent injury and minimize the impact of wear and tear that happens with time.

The tips Dr. Peter Gerbino provided for preserving cartilage apply to your hips. If you haven’t read his tips, click the link.

Three things you can do to maintain the health of your hips

1/ Maintain a healthy weight to reduce the pressure on your joints.

2/ Choose low impact activities such as walking, cycling, swimming, strength training, Pilates and yoga. Impact sports put excess stress on the joints.

3/ Reduce your risk of injury. For someone who loves adventure sport that may sound limiting but it doesn’t have to be. Do the things you love but scale it back a notch or two. You won’t miss the adrenaline rush or endorphins as much as you think.

Five short workouts to strengthen and stretch your hips

1/ 15 minutes: Hip Opening Stretches, Brett Larkin Yoga [Beginner]

We’ve practiced with Brett at a local studio in San Francisco and love her youtube videos just as much. She provides ample instruction which is great not only for those new to yoga but also experienced yogis interested in refining their form.

2/ 20 minutes: Yoga for hips & back, Yoga with Adriene  [Beginner]

Adriene is new to us but for similar reasons that we love practicing with Brett, we love this little workout too. Yoga for hips & back is a nice end of day workout that will release your hip and back muscles.

3/ 15 minutes Fitness Blenders: Butt and Thigh Workout [Beginner]

This short workout by Fitness Blenders is a favorite. It’s a great way to finish any workout. To increase the difficulty, add some ankle weights.

4/ 10 minutes Coastal Body: Pilates Leg Series [Beginner]

If you’ve never done Pilates, this video will lead you through the classic leg series. The nuances of each movement is well explained to help you develop good form.

5/ 20 minutes: Winsor Pilates: Buns and Thigh Sculpting [Intermediate]

This is an oldie but a goodie. Winsor Pilates workouts were first released on DVDs years ago but we’re still hooked. Mari doesn’t waste any time getting into the workout so if you haven’t done Pilates, start with the Coastal Body workout above to get the basic movements down.

If you don’t currently workout a home, check out our tips what you need to make it safe and enjoyable.

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