TIPS FOR HEALTHY TIPS

PREVENT PAIN AND BONE FRACTURES BY FOLLOWING THESE SIMPLE STEPS

BE ACTIVE: “Even small amounts of exercise can help maintain strong muscles, slow bone loss and improve balance, keeping your hips strong and flexible,” says NY orthopedist Dr. Sreevathsa Boraiah. Stretches (such as the hip flexor, below) can be a great place to start. Also try gentle yoga and water exercise, since water supports your weight and reduces joint stress.

WEIGH IN: Maintaining a healthy weight is key, says Dr. Cody Olson, an orthopedic surgeon at Arizona’s Banner Health. “For every 10 pounds of extra body weight you carry, there’s an added 50 pounds of pressure on your hips and knees.” Losing just a pound can remove about six pounds of pressure off the hips.

STRAIGHTEN UP: Practicing good posture is also essential, explain experts with California’s Adventist Health. “When we stand, walk and even sit in a poor posture, it puts unnecessary strain and stress on the muscles that support the hips.” So, for instance, when standing, line up your head with your shoulders and keep your shoulders directly over you hips.

FOOT THE BILL: “The shoes you wear can have a big impact,” say folks with the U.K.’s Spire Healthcare. “Comfortable shoes that provide the right support will improve the alignment of your joints and reduce the pressure on them.” Make sure shoes have a soft, shock-absorbing sole to reduce the impact from your feet hitting the ground.

SLEEP TIGHT: Per the Sleep Foundation, using a knee pillow while sleeping each night can promote daily hip health. “Without a knee pillow, the upper knee rests on the lower knee. This arrangement can misalign the back, put pressure on the hips and create pain.”

Using a ComfiLife Orthopedic Knee and Leg Pillow ($21.95; amazon.com) and exercising regularly can help hips from getting out of joint.