Very few people pay attention to their hips, at least not until they break down completely. Pains in the hip region are usually caused by severe effects of osteoarthritis. You can probably guess it causes a great deal of discomfort, difficulty in mobility, and depression subsequently. It’s not all doom and gloom, by improving your diet, exercising, and avoiding certain habits, you can strengthen your hips again.
Exercise More
One of the most effective ways to strengthen your hips is to engage in regular exercises. Resistance training is the best, but if you fancy jumping into the pool every now and then, you can go for some water aerobics. Yoga and Tai Chi are also not out of the context, a number of adherents have testified to their effectiveness in helping the hip improve its balance and strength. Focus on scoring at least 30 minutes of exercise most days of the week and do well to be consistent while you are at it.
Floor exercises for core muscle – Floor exercises like the plank, pelvic tilt, lying match, and bridge are excellent examples of routines that can add more strength to your core.
Gym Balls have some Magic – If you have never tried any ball exercise here’s a reason why you should. It is both fun and helpful at the same time. It provides you with a safe fulcrum with a bounce back to twist and turn while getting through both basic and extreme routines.
Eat Diet Rich in Calcium and Vitamin D
Calcium is one of the essential food nutrients that help to nourish your body by strengthening the bones. Along with Calcium, you also need Vitamin D, it is produced in the skin. Moderate daily exposure to the sunlight is enough vitamin D supply.
Daily requirements – Men between the ages of 25 – 65 need to consume at least 1,000 milligrams of calcium daily. Women need at least 200 to 500 more, to ensure proper functioning of body organs, including strengthening of the hips. People between the ages of 25 – 50 need at least 400 i.u of Vitamin D daily, while older people will require between 400 – 800 iu daily.
Food Source – Foods like unprocessed milk, sardines (with bones), yogurts, watercress, cheese, and almonds are rich in healthy and natural Calcium minerals. The primary source of Vitamin D is sunlight because it promotes synthesis of cholesterol under the skin. However, you can also get it from meat, mushrooms, orange juice and cereals.
Avoid Certain Habits
You are going to have to quit smoking if you’re serious about improving your hip condition and gaining strength in the region. Studies show that carcinogens found in cigarettes act in stimulating the production of bone-breaking cells called osteoclasts. You should also avoid activities where you fall a lot, it also helps to know your bone density.
Strong and healthy hips will contribute immensely to your physical performance, mobility, and strength. Pay attention to your body, avoid smoking, engage in exercise, and eat food rich in Vitamin D and Calcium.
SOURCE: https://www.howyougetfit.com/Build-Stronger-Hip-Muscles
