From Elvis Presley’s famous hip movements to today’s fitness routines, experts say strong and flexible hips play a far bigger role in our health than many people realise.
Physiotherapists say the hip is one of the body’s most important weight-bearing joints, yet it is often neglected until pain or stiffness sets in. Dr Michael O’Brien of La Trobe University in Melbourne said hip problems can seriously affect quality of life, especially in older people.
“You don’t always notice how much you rely on your hips until something goes wrong and your movement becomes restricted,” he said. A hip fracture, particularly in the elderly, can trigger a major decline in health, making prevention and strengthening crucial.
To keep hips healthy, experts recommend strengthening the muscles that support the joint. Because the hip moves in many directions, exercises should involve more than just forward and backward motion. Simple activities such as lunges, balancing on one leg, and gentle pelvic rotations can help maintain mobility and stability.
Dr Jillian Eyles from the University of Sydney said the gluteal and core muscles are especially important for hip support. Exercises such as squats, bridges and Pilates-based movements help improve muscle strength and joint stability, even though they may feel repetitive.
Staying active also plays a major role. Professor Rana Hinman from the University of Melbourne said people do not need to reach 10,000 steps a day to gain health benefits. Studies show that even 7,000 steps — or adding just 1,000 more steps to daily activity — can improve heart health, reduce the risk of joint problems and help prevent physical decline.
Importantly, people with hip pain or osteoarthritis should not be afraid to stay active. According to experts, regular movement does not worsen joint damage and can help maintain strength and function.
Falls prevention is another key part of protecting hip health, especially for older adults. In Australia alone, more than 16,000 people over 45 suffer hip fractures each year, and many of them require surgery. Simple habits such as sitting down when putting on shoes instead of balancing on one leg, as well as attending falls prevention clinics, can greatly reduce the risk.
Physiotherapists say that with regular exercise, sensible movement and attention to balance, people can protect their hips and maintain mobility well into old age.
