- Gentle, purposeful movement soon after hip replacement surgery is generally more beneficial than prolonged rest, which can contribute to stiffness and weakness.
- Walking is the foundation of recovery, usually progressing from indoor mobility to fitness walking under your team’s guidance.
- Most patients are guided to around 2,000–3,000 steps a day until the six-week mark, then progress gradually from there.
- Low-impact activities such as swimming, cycling, hydrotherapy, Pilates and yoga are generally encouraged for long-term fitness.
- High-impact contact sports carry a higher risk of falls and impact and are generally discouraged.
Staying active is one of the best things you can do for a hip replacement, both during recovery and for the long term. The key is choosing the right kind of exercise at the right stage: building movement gently early on, then maintaining strength and fitness with joint-friendly activities for years to come. Always follow the specific programme and timeframes given by your own surgical and physiotherapy team, as these vary between patients.
Early Movement After Surgery
Putting too much stress on the new joint too soon is not advisable, but gentle, purposeful movement from early on is generally far more beneficial than long periods of sitting still, which can contribute to stiffness and muscle weakness.
Your team will guide exactly what to do and when, but early exercises are typically gentle and can often be done sitting or lying down. For example, slowly moving the foot and ankle up and down helps circulation and is one measure that supports the prevention of blood clots. Follow the specific programme your physiotherapist prescribes rather than adding exercises on your own.
Walking: The Foundation
Walking is one of the best low-impact activities after a hip replacement, gently promoting hip movement and rebuilding endurance. You will usually be encouraged to start walking soon after surgery, using crutches or a frame as needed, with your therapist advising how much weight to put through the leg. As your strength and endurance improve, you gradually increase your walking and can progress to stairs.
Early on, walking is for mobility and recovery rather than fitness. Your team will advise when it is appropriate to begin walking specifically for fitness and how far to go in the meantime — this is staged deliberately to protect the healing joint, so follow the distances and timings they give you rather than a general rule.
Getting Back to “Normal” — and Better
“Normal” usually means how you were before surgery, but remember that before surgery you likely had pain, restricted movement, and weakness around the hip. The goal is not to return to that state, but to move past it. Your muscles take time to recondition and adapt to a hip that now moves freely, and a full recovery can take many months. Patience and consistency are what pay off.
Sports and Activities for the Long Term
Once you have recovered, staying active protects your general health and supports your new hip. The general principle is to favour low-impact activities and be cautious with high-impact ones.
| Activity | General Guidance |
|---|---|
| Walking and hiking | Accessible, and excellent for ongoing fitness. |
| Swimming | Great all-round fitness. Ask your team about easing into certain strokes, particularly the breaststroke kick. |
| Cycling | Builds strength and flexibility in the hips and thighs. A stationary bike is a good starting point. |
| Water-based exercise / hydrotherapy | The resistance of water builds strength and cardio fitness with minimal impact. |
| Pilates and yoga | Highly encouraged to promote core strength, balance and muscular control. |
| Contact and high-impact sports (rugby, football, martial arts) | Generally discouraged due to a higher risk of impact and falls. |
These are general guidelines. What is right for you depends on your surgery, your recovery, and your individual circumstances, so discuss your specific activity goals with your surgeon. For broader background on hip replacement recovery, healthdirect’s overview is a helpful general reference alongside your own team’s advice.
Frequently Asked Questions
What is the best exercise after a hip replacement?
Walking is widely regarded as one of the best low-impact exercises, as it promotes hip movement and rebuilds endurance. Swimming, cycling, and water-based exercise are also excellent for longer-term fitness. Your physiotherapist will tailor a programme to your stage of recovery.
When can I exercise for fitness rather than just recovery?
There is a difference between early mobility exercises and exercising for fitness. Your team will advise when it is safe to progress to fitness-focused activity, based on how your recovery is going. Follow their specific timing rather than a general rule. Lower body fitness-based exercises are generally commenced around weeks 8–10.
Will I be able to play sport again?
Many people return to an active life with low-impact sports such as swimming, cycling, and hiking. High-impact and contact sports are generally discouraged because of the risk of impact and falls. Discuss your particular goals with your surgeon, who can advise what is appropriate for you.
Medical Disclaimer: The information on this page is intended as general patient education and does not constitute medical advice. Exercise and activity guidance varies depending on the type of surgery, your recovery, and your individual circumstances. Always follow the specific programme and timeframes given by your own surgical and physiotherapy team before starting or progressing any exercise.
