Understanding the Truth: Do Your Hips Grow Wider with Age?

According to research published in the Journal of Orthopaedic Research, the human pelvis continues to widen throughout adulthood, even after skeletal maturity is reached. This surprising discovery sheds light on the complex factors that determine whether and how your hips grow wider with age.

Quick Summary

Hips can grow wider with age due to a combination of factors, including the actual expansion of the pelvic bones and changes in body fat distribution. For many, a decrease in muscle mass and shifts in fat storage from the periphery to the abdomen also contribute to an altered hip appearance.

Key Points

• Pelvic Bone Widening: Research has shown that the pelvic bones continue to widen throughout adulthood, adding to hip size independently of weight gain.

• Fat Redistribution is Key: Much of the perceived hip widening is due to hormonal shifts causing fat to redistribute from the hips and thighs to the abdomen, particularly in aging women.

• Muscle Loss Affects Shape: Sarcopenia, or age-related muscle loss, can decrease the volume and firmness of the gluteal muscles, changing the overall shape of the hip area.

• Posture Plays a Role: Weakened core muscles and changes in spinal alignment can alter pelvic tilt, which in turn affects the apparent width of the hips.

• Lifestyle Changes Help: While you can't stop bone remodeling, consistent strength training and a healthy diet can manage muscle loss and fat redistribution, mitigating significant changes.

• Manage Visceral Fat: A healthy lifestyle is crucial because the central fat accumulated with age poses higher health risks for conditions like diabetes and heart disease.

The Surprising Reality of Pelvic Bone Growth

For decades, it was commonly believed that any increase in hip size after a person's twenties was exclusively due to fat accumulation. However, a landmark study using CT scans on adults aged 20 to 79 revealed a different truth: the pelvic bones continue to expand throughout life. The average pelvic width of the oldest participants was found to be nearly an inch wider than the youngest. This actual bony growth contributes significantly to the widening of the hips and a larger waist size, independent of any changes in body fat. This bone remodeling is a slow but continuous process that contributes to overall body shape changes in older adults.

The Impact of Fat Redistribution

While bone growth is a foundational element, the more noticeable changes in hip size are often related to shifts in body fat. As people age, the body's pattern of fat storage changes. This process is distinct from simply gaining weight and is heavily influenced by hormones.

• Central Fat Gain: For many, the body starts to store more fat centrally, around the abdomen and visceral organs. This is especially true for women during and after menopause, as dropping estrogen levels signal the body to store fat differently.
• Peripheral Fat Loss: Simultaneously, some people may experience a loss of subcutaneous fat from the periphery, including the hips and thighs. This redistribution can alter the overall body shape and make the hips appear wider relative to other areas.
• The Apple vs. Pear Shape: A genetic predisposition can also dictate whether you tend to carry weight in an "apple" shape (more central fat) or a "pear" shape (more peripheral fat). With age, even those with a historically pear-shaped physique may see fat migrate towards the abdominal area.

Muscle Loss and Posture

Another contributing factor to changes in the hip area is the age-related loss of muscle mass, known as sarcopenia. Starting in early adulthood, people can lose a portion of their muscle mass each year, particularly in the lower limbs.

• Reduced Hip Support: The gluteal muscles (gluteus minimus, medius, and maximus) provide shape and support to the hips. As these muscles atrophy, the hips can appear less firm and more spread out.
• Changes in Posture: Weakened core and back muscles, another common aspect of aging, can affect posture and spinal alignment. A slumped or hunched posture can alter the tilt of the pelvis, changing the overall appearance of the hips.

Comparing Bone, Fat, and Muscle Effects

It can be helpful to visualize the different components affecting hip width over time. Here's a comparison of how each factor contributes to the overall change in body shape.

Factor	Contribution to Hip Width	Affected Body Part	Ability to Control	Health Implications
Pelvic Bone Expansion	Slow, gradual widening of the pelvic inlet and bones.	Skeleton, particularly the pelvis.	Limited; a natural aging process.	Primarily structural; can influence waist size.
Fat Redistribution	Shifts fat storage towards the abdomen and away from the hips/thighs.	Subcutaneous and visceral fat deposits.	Moderate; influenced by diet, exercise, and hormones.	Increased visceral fat is a risk factor for heart disease and diabetes.
Muscle Loss (Sarcopenia)	Decreases muscle mass in the glutes, leading to a less defined hip appearance.	Gluteal muscles.	High; manageable through regular strength training.	Reduced strength, stability, and higher risk of falls.

How to Manage Age-Related Body Changes

While you cannot stop your pelvic bones from remodeling, you have significant control over fat accumulation and muscle loss. A healthy lifestyle can help you manage your overall body composition and mitigate the less desirable effects of aging.

Exercise for Strong Hips and Core

Consistent, targeted exercise is one of the most effective strategies for maintaining muscle mass and controlling fat distribution. Incorporate these exercises into your routine 2-3 times per week.

1. Squats: A fundamental exercise that strengthens the glutes, thighs, and core. Variations include sumo squats for added inner thigh and hip engagement.
2. Lunges: Work the glutes, hamstrings, and quads. Try walking lunges or side lunges to target different muscle fibers.
3. Glute Bridges: Lie on your back with knees bent and feet flat. Lift your hips off the floor, squeezing your glutes at the top. This isolates the gluteal muscles effectively.
4. Side-Lying Leg Lifts: Target the gluteus medius, which helps stabilize the pelvis and hips. Keep your body in a straight line and lift your top leg slowly.
5. Band Walks: Place a resistance band around your ankles or knees and walk sideways. This strengthens the hip abductors.
6. Core Strengthening: Exercises like planks and bird-dogs build core stability, which helps with posture and supports the lower back and pelvis.

For more detailed guidance on exercises for healthy aging, a reputable resource like MedlinePlus can be helpful for exploring appropriate and safe activities.

Nutrition for Healthy Body Composition

Proper nutrition is essential for supporting muscle maintenance and managing fat. With age, calorie needs often decrease, but nutrient density becomes even more critical.

• Prioritize Lean Protein: Ensure adequate protein intake to support muscle repair and growth. Lean meats, fish, beans, and lentils are excellent sources.
• Eat Healthy Fats: Incorporate healthy fats from sources like olive oil, nuts, and avocados, which are linked to lower mortality risk.
• Focus on Whole Foods: A Mediterranean-style diet, rich in fruits, vegetables, and whole grains, is plant-forward and can help manage inflammation and weight.
• Ensure Calcium and Vitamin D: Support bone health by getting enough calcium and vitamin D through your diet and supplements if needed.
• Stay Hydrated: The sensation of thirst can diminish with age, but staying hydrated is crucial for digestion and overall health.

Conclusion

The answer to whether your hips grow wider with age is a complex 'yes,' but not for the simple reasons many assume. It is not solely about gaining weight. The process is a combination of natural, uncontrollable pelvic bone widening and controllable shifts in body composition. By understanding the roles of bone remodeling, fat redistribution, and muscle loss, you can take proactive steps. Regular strength training, a nutrient-dense diet, and a focus on overall body health can help you navigate these changes and maintain a strong, healthy physique as you age.

Frequently Asked Questions

Can diet and exercise prevent my hips from growing wider with age?

You cannot prevent the natural widening of your pelvic bones, but a healthy lifestyle can significantly manage and mitigate other contributing factors. Regular exercise, particularly strength training, helps build and maintain muscle mass, while a balanced diet can control overall fat accumulation and distribution.

Does menopause cause my hips to get wider?

Menopause is strongly associated with a shift in fat storage. As estrogen levels decline, women tend to store less fat in their hips and thighs and more in the abdominal area. This redistribution can change your perceived hip size and overall body shape.

Is it true that men's hips also widen with age?

Yes, research indicates that pelvic bone widening happens in both men and women as they age. While the pattern of fat redistribution can differ between genders, the slow, gradual expansion of the pelvic bones is a documented age-related change for everyone.

What's the difference between fat gain and bone changes related to wider hips?

Bone changes involve the actual physical remodeling of your skeleton, an unpreventable process. Fat redistribution is the shift of adipose tissue due to hormonal changes and metabolism. While both contribute to a wider appearance, the fat and muscle components are more responsive to lifestyle adjustments.

Does hip widening increase my risk of certain diseases?

The widening of the pelvic bone itself does not pose a health risk. However, the accompanying accumulation of visceral (central) fat is a risk factor for conditions like heart disease, diabetes, and stroke. Managing fat redistribution is important for overall health.

What kind of exercise is best for aging hips?

Strength training is key. Focus on exercises that target the glutes and core, such as squats, lunges, glute bridges, and side-lying leg lifts. These will help maintain muscle mass, provide stability, and support your changing body shape.

Why does my posture affect my hip appearance?

Weakened core muscles and poor posture, common with aging, can cause your pelvis to tilt forward or backward. This shift can change the appearance of your hips and midsection, sometimes making them look wider or less defined. Strengthening your core can help correct this.

Is there a way to target weight loss in the hips?

No, it is not possible to spot-reduce fat from a specific area of the body. Overall weight management through diet and exercise is the most effective approach. Strengthening and toning the muscles around the hips will improve their shape, but will not directly remove fat from that spot.