Exercises After Hip Replacement: A Senior's Week-by-Week Guide
By Rohit Tamhane, Founder · Updated July 2026 · 14 min read
Recovering from hip replacement at 70, 75, or 80 is different from recovering at 50. The surgery is the same, but the timeline is longer, the body heals more slowly, and existing conditions (arthritis in other joints, reduced cardiovascular fitness, medication effects) all influence recovery. Most online hip replacement exercise guides are written for all ages. This one is written specifically for seniors.
The exercises below are organized week by week with realistic expectations for the 70+ age group. Every exercise includes an "elderly note" explaining how recovery may differ from what younger patients experience. The most important thing to remember: slower progress is normal progress. Consistency over months, not intensity in any single session, is what produces results.
Important: Follow your surgeon's instructions first
This guide provides general exercise guidelines. Your surgeon's specific instructions take priority over any general guide. If your surgeon's recommendations differ from what's listed here, follow your surgeon.
Weeks 1-2: Early recovery
Focus: Gentle movement, circulation, preventing complications
Ankle pumps: pump your feet up and down 20-30 times, every hour while awake, to prevent blood clots
Quad sets: tighten your thigh muscles, pressing the back of your knee into the bed. Hold 5 seconds, release. 10 reps, 3 times daily
Gluteal squeezes: tighten your buttock muscles, hold 5 seconds. 10 reps, 3 times daily
Supported heel slides: lying on your back, slowly slide your heel toward your buttock, bending your knee. Only go as far as comfortable. 10 reps
Cautions
Follow your surgeon's hip precautions strictly (no bending past 90°, no crossing legs, no twisting). Use your walker for all standing and walking. Pain medication before exercises is fine.
Note for seniors 70+
Recovery at 70+ takes longer than at 50. That's normal, not concerning. Expect more fatigue and slower progress than generic timelines suggest.
Weeks 3-4: Building confidence
Focus: Gentle strengthening, increased walking, transition from walker
Standing hip abduction: standing with walker support, lift your surgical leg out to the side 6 inches. Hold 2 seconds. 10 reps
Standing hip extension: standing with walker support, move your surgical leg straight back 6 inches (don't arch your back). Hold 2 seconds. 10 reps
Standing marching: lift each knee 4-6 inches while holding your walker. Alternate legs. 20 total (10 each)
Seated knee extensions: sit in a chair, slowly straighten your surgical leg. Hold 3 seconds. 10 reps
Increased walking: gradually increase walking distance. Aim for 5-10 minutes, 3-4 times daily
Cautions
Your surgeon may clear you to transition from a walker to a cane around week 3-4. Don't rush this. Stability is more important than speed.
Note for seniors 70+
At 70+, some seniors are still on a walker at week 4. This is normal. Progress by how you feel, not by calendar dates.
Weeks 5-8: Rebuilding strength
Focus: Progressive strengthening, balance work, increasing independence
Mini squats: stand at a counter, feet hip-width apart. Bend knees slightly (quarter squat), hold 2 seconds, return. 10 reps
Step-ups: using a 4-inch step and handrail, step up with your surgical leg, then bring the other foot up. Step down. 5-8 reps each leg
Single-leg balance holds: stand on your surgical leg (holding a counter), hold 10-15 seconds. 3-5 reps
Resistance band hip exercises: loop a light band around both ankles. Sidestep 10 steps in each direction
Walking program: aim for 15-20 minutes of continuous walking. Add outdoor walks on flat surfaces
Cautions
Most surgeons remove hip precautions around week 6-8. Confirm with your surgeon before adding any new movements.
Note for seniors 70+
This is the phase where patience matters most. Gains may feel slow, but your body is doing enormous healing work. Every week brings measurable improvement.
Weeks 9-12: Return to daily life
Focus: Functional activities, advanced balance, return to IADLs
Sit-to-stand from standard chair: no armrests. 8-12 reps
Stair climbing: practice stairs with handrail. Progress to step-over-step pattern when safe
Tandem walking: heel-to-toe walk along a hallway for balance
Moderate walking: 20-30 minutes of continuous walking, including gentle hills
Kitchen-specific exercises: standing endurance holds, reach-and-balance practice during light cooking tasks
Cautions
Listen to your body. Some swelling after activity is normal at this stage. Significant pain or new swelling is not. Contact your surgeon.
Note for seniors 70+
Full recovery for seniors 70+ typically takes 6-12 months, not the 3-6 months younger patients experience. At week 12, you should notice meaningful improvements but expect continued gains for months to come.
Aquatherapy for hip replacement recovery
Once your incision is fully healed (typically 3-4 weeks post-surgery, confirmed by your surgeon), aquatherapy is one of the most effective rehabilitation options for seniors. Water buoyancy reduces stress on your new hip by 50-90%, allowing pain-free exercise that would be difficult on land. Warm water (33-36°C) also reduces muscle tension and swelling.
Arcadia Rehab offers guided aquatherapy sessions at warm-water pools across Toronto, specifically designed for post-surgical recovery.
Need daily support during recovery?
The first few weeks after hip replacement can be challenging, especially for seniors living alone. If you or your parent needs daily support with bathing, dressing, meals, and getting around during recovery, our sister service Arcadia Home Care's hospital discharge team provides trained personal support workers for post-surgical recovery.
Frequently Asked Questions
Most seniors over 70 see meaningful functional improvement by 3-4 months, but full recovery typically takes 6-12 months. This is longer than the 3-6 months often quoted for younger patients. The timeline is influenced by pre-surgical fitness, comorbidities, and the consistency of post-surgical exercise.
Until your surgeon removes precautions (typically 6-8 weeks), avoid: bending your hip past 90°, crossing your legs, twisting or rotating your surgical leg inward, high-impact activities (running, jumping), and any exercise that causes sharp pain in the hip. Always follow your surgeon's specific instructions.
Yes. Aquatherapy is one of the best post-surgical exercise options for seniors. Most surgeons clear patients for pool exercise once the incision is fully healed (typically 3-4 weeks). Water buoyancy reduces joint stress by 50-90%, allowing pain-free exercise that accelerates recovery.
Mild discomfort and stiffness at 3 months is common, especially in seniors over 70. However, significant pain, worsening pain, or pain that prevents daily activities is not normal and should be discussed with your surgeon. Most seniors report substantial pain reduction compared to pre-surgery by 3-4 months.
Walking is the single most important exercise during recovery. Combined with gentle strengthening exercises (hip abductions, quad sets, mini squats) and balance work, walking provides the functional improvement that translates directly to independent living. Aquatherapy is an excellent supplement, especially for seniors with joint pain or anxiety about falling.