Top Cardio with No Hip Pain

Discover the best cardio exercises for hip pain relief. Get a complete week workout plan combining effective moves for a pain-free fitness journey.
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Walking

 

Walking is a gentle, low-impact exercise ideal for those with hip pain. To ensure maximum benefit, maintain good posture by keeping your head up, shoulders relaxed, and arms swinging naturally by your sides. Aim for brisk walking to elevate your heart rate while monitoring any discomfort levels to adjust your pace accordingly.

Water Aerobics

 

Water aerobics provides resistance, reducing stress on the hips. Begin by standing in waist-deep water and performing basic movement exercises like water jogging, leg lifts, or arm curls. This environment aids buoyancy and cushioning for joints, making it easier to engage muscles without pain.

Elliptical Training

 

The elliptical machine offers a smooth, joint-friendly workout. Adjust the pedals to a comfortable stride length, maintaining an upright posture with hands lightly grasping the handles. Set a moderate resistance level to engage your cardio while avoiding any strain on the hips.

Stationary Biking

 

Stationary biking is excellent for cardiovascular improvement with minimal hip impact. Adjust the seat to a height where your knee is slightly bent at the bottom of the pedal stroke. Focus on a moderate pace to start, gradually increasing resistance as comfort allows.

Seated Rowing

 

For a hip-friendly cardio boost, use a rowing machine with proper form. Sit with legs extended and back straight; pull the handle towards you while pushing with the legs, maintaining smooth, continuous strokes. This exercise engages the core and upper body without stressing the hips.

Chair-Based Exercises

 

Perform a cardio routine from a seated position to limit hip strain. Examples include seated marching, arm reaches, or knee lifts. Ensure your core is activated for stability, and maintain a rhythm that elevates your heart rate.

Arm Circles

 

Engage in arm circles for a cardio workout focusing on the upper body. Stand or sit with your arms extended at shoulder height, performing large, controlled circles forwards and backwards. Adjust speed and duration to increase intensity without involving the hips.

Aqua Jogging

 

This water-based exercise mimics jogging without impact on the joints. Using a flotation belt in deep water, jog as you would on land, maintaining an upright posture while concentrating on arm pumps and leg movements for resistance.

Step-Ups

 

Using a low platform or step, perform step-ups to elevate your heart rate gently. Start with one foot on the step, pushing up and bringing the other foot up then step down. Alternate legs while keeping movements controlled to protect the hips.

Swimming

 

Swimming offers a full-body, low-impact cardio workout. Choose strokes that avoid excessive hip movement such as the backstroke or freestyle. Concentrate on maintaining smooth, even strokes, breathing rhythmically to aid endurance and cardiovascular benefits.

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How to Combine Cardio Exercises with No Hip Pain

 

Combining Walking and Swimming

 

  • Alternate Walking with Swimming for a balanced routine. Begin with a brisk walk to gradually elevate your heart rate, then transition into swimming to benefit from its full-body, low-impact nature. Adjust the intensity levels of both to personalize the workout while safeguarding against hip pain.

 

Water Aerobics and Aqua Jogging

 

  • Blend Water Aerobics with Aqua Jogging for a comprehensive water-based regimen. Start with aerobic exercises like water jogging or leg lifts for resistance and buoyancy, then switch to aqua jogging to simulate a running workout without joint stress, enhancing cardiovascular gains.

 

Elliptical Training and Seated Rowing

 

  • Integrate Elliptical Training with Seated Rowing to maximize muscle engagement. Use the elliptical first to encourage leg motion while minimizing hip load, then transition to a rowing machine to target upper body strength and core stabilization, maintaining a low-impact approach.

 

Stationary Biking and Arm Circles

 

  • Combine Stationary Biking with Arm Circles for a unique cardio challenge. Start with biking to boost cardiovascular function with minimal hip impact and follow with arm circles to intensify upper body and maintain overall workout diversity while avoiding hip strain.

 

Chair-Based Exercises and Step-Ups

 

  • Mix Chair-Based Exercises with Step-Ups for enhanced engagement in movement. Begin with seated aerobics like arm reaches to slowly raise heart rate, then carefully add step-ups with a low platform to incorporate leg work without aggravating the hips.

 

Swimming and Arm Circles

 

  • Integrate Swimming with Arm Circles to improve cardiovascular endurance. Begin your session with a swimming routine focusing on strokes like backstroke or freestyle, then out of the pool, perform arm circles for a balanced focus on upper body engagement.

 

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Best Cardio Weekly Plan for No Hip Pain

Day 1: Walking & Arm Circles

 

  • Walking: 30 minutes brisk walk
  • Arm Circles: 3 sets of 2 minutes forward and backward

 

Day 2: Swimming & Chair-Based Exercises

 

  • Swimming: 30 minutes using backstroke or freestyle
  • Chair-Based Exercises: 3 sets of seated marching for 5 minutes

Day 3: Elliptical Training & Water Aerobics

 

  • Elliptical Training: 20 minutes at moderate resistance
  • Water Aerobics: 20 minutes of water jogging and leg lifts

Day 4: Rest or Light Activity

 

  • Option 1: Rest
  • Option 2: Light stretching or leisurely walk for 20 minutes

Day 5: Stationary Biking & Seated Rowing

 

  • Stationary Biking: 25 minutes with increasing resistance
  • Seated Rowing: 15 minutes focusing on form

Day 6: Aqua Jogging & Step-Ups

 

  • Aqua Jogging: 20 minutes with steady arm pumps
  • Step-Ups: 3 sets of 10 per leg on a low platform

Day 7: Water Aerobics & Arm Circles

 

  • Water Aerobics: 30 minutes focusing on arm curls and leg lifts
  • Arm Circles: 3 sets of 3 minutes each direction

 

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We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

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Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

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Can I pay with an FSA or HSA card?

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Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

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What states do you serve?

Currently, we do not serve Alaska, Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.