While it's important to stay active, hip pain, especially when it comes to exercise, may make you prefer to stay on the sofa at home. After the doctor checks out the pain and agrees to continue exercising, try a low-intensity aerobic exercise that won't fatigue your hips, such as rowing, water sports or strength yoga. But if your body starts to get hurt during exercise, listen to your body and rest your hips.
rowing machine is a good choice. (picture: Jacob ammentorp Lund / iStock / Getty Images)
rowing machine can not only speed up your heart rate, but also exercise your whole body muscles. Sit on the machine, hook your feet to the strap, set the resistance - the device that controls the resistance - between three and five, and start rowing. The correct posture requires keeping the wrist straight and fingers gently around the handle. Keep your shoulders relaxed and avoid hunchbacks. For a 20 minute workout, do a 3-minute warm-up first, 16 to 18 times per minute on average. In the next 14 minutes, increase the speed to an average of 20 to 28 times per minute, then relax for the last two minutes of cooling. If you have a swimsuit and a swimming pool, you can swim a few laps for low-intensity exercise. Swimming consumes almost all the muscles of the body, but the buoyancy of the water eliminates the strong impact on the hips. To avoid boredom, break your exercise into intervals. Take the first 4 laps to warm up easily, then increase the pace in the next 8 laps, and finally cool down 4 laps. Mix the strokes you use because each stroke - Freestyle, backstroke, breaststroke and butterfly - uses different muscles. If you prefer to exercise in a group environment, you can try the water aerobics class. These pools are usually located in the shallow water of the pool, and your feet can touch the bottom of the pool, so it's a good choice for those who can't swim well. Common water aerobics include the leg switch, where you jump up and down while alternating your left and right feet; the jump jack; and the calf lift, where you stick to the edge of the pool and lift yourself up and down with the calf muscles. These skills can also be carried out in extracurricular, alone or in combination with swimming circles. Ashtanga Yoga is generally regarded as stretching, but Ashtanga Yoga and its modern counterpart strength Yoga provide aerobic exercise, burning up to 350 calories per hour. Ashtanga is a fast-paced series of poses that increase as you move. It's important to keep breathing properly. Power yoga, developed in the mid-1990s, is the Western version of ashanga. It is also a fast-paced classroom, allowing students to focus on strength and flexibility while exercising.