Do Hips Widen with Age? The Surprising Truth About Your Body

Recent research from the Journal of Orthopaedic Research shows that people’s pelvic bones can continue to widen well into their 70s.

This phenomenon directly addresses the question: do hips widen with age? It confirms that the answer is a definitive yes.

Quick Summary

Hips do widen with age, a change primarily caused by the natural, lifelong growth of the pelvic bones, not just by an increase in body fat.

This skeletal change affects both men and women, contributing to a larger waistline and altered body shape over time, regardless of weight fluctuation.

Key Points

• Pelvic Bone Growth: Scientific studies have shown that the pelvis continues to widen naturally throughout adulthood in both men and women.

• Skeletal Not Just Fat: The widening of hips with age is due to actual bone growth, not just an increase in body fat, though fat accumulation often occurs simultaneously.

• Waistline Impact: This skeletal expansion is a significant factor contributing to a larger waistline as people age, even for those who maintain a consistent weight.

• Gender Neutral: The phenomenon of hip and pelvic widening affects both men and women, though fat distribution patterns are influenced differently by hormonal changes.

• Manageable Effects: While the skeletal changes are inevitable, the overall effect on body shape can be managed through a healthy diet, regular exercise, and maintaining muscle mass.

The Surprising Science Behind Widening Hips

For years, many assumed that an expanding waistline and wider hips in adulthood were simply a byproduct of weight gain. However, compelling scientific evidence now paints a more complex picture. Studies conducted using CT scans have shown that the human pelvis continues to grow and widen long after the rest of the skeleton has reached its maximum height, often continuing this process until around age 79. This is not a matter of a few extra pounds settling in, but a fundamental change in bone structure. The pelvic inlet, a key measurement of pelvic width, demonstrably increases over the decades.

This discovery sheds new light on the natural process of aging and its effects on our physical form. It means that even individuals who maintain a healthy weight and consistent exercise regimen will experience some degree of hip and waistline expansion. The widening of the pelvic bones, on average by about an inch between the ages of 20 and 79, can contribute significantly to an overall increase in waist size. Understanding this process is the first step toward accepting and managing the inevitable changes of aging.

Bone vs. Fat: Unpacking the Causes

While the skeletal changes are a primary driver, they are not the only factor. The widening of the pelvis is often compounded by other age-related shifts in body composition. These include a tendency to accumulate more visceral fat (the fat stored around organs) and a gradual loss of muscle mass. The combination of these factors can create a more pronounced expansion of the waist and hips. To clarify the different drivers of this change, consider the following comparison.

Factor	Cause of Widening	Impact on Body Shape
Pelvic Bone Growth	Natural and inevitable expansion of the pelvic bones with age.	Increases the foundational skeletal width, affecting hip and waist size.
Adipose Tissue (Fat)	Increased visceral and subcutaneous fat accumulation, often related to hormonal changes and metabolism slowing.	Adds soft tissue volume around the skeletal structure, further increasing girth.
Muscle Mass Loss	Sarcopenia, the age-related loss of muscle, slows metabolism and alters body composition.	Leads to a less toned appearance and can exacerbate the visual effect of fat accumulation.
Hormonal Shifts	Decreased estrogen in women and testosterone in men can alter where fat is stored.	Women may see more fat accumulation around the hips and thighs, while men may accumulate it around the abdomen.

Additional Factors Influencing Body Shape Changes

Several other lifestyle and genetic elements also play a role in how your body changes with age. These factors can either mitigate or accelerate the natural widening process.

• Hormonal Changes: For women, the decrease in estrogen during and after menopause can lead to a redistribution of body fat, causing a shift from a pear-shaped to an apple-shaped body type. In men, lower testosterone levels can contribute to increased abdominal fat.
• Genetics: Your genetic predisposition plays a significant part in determining your body shape and how you age. If your parents or other close relatives experienced significant hip or waist widening, you are more likely to experience it as well.
• Lifestyle and Diet: An individual's diet and exercise habits over a lifetime are crucial. A sedentary lifestyle and poor diet can lead to excessive fat gain, which will amplify the effect of the naturally widening bones. Regular physical activity, particularly strength training, helps preserve muscle mass and manage body fat.
• Posture: The way you stand and sit can also impact your body's overall alignment and appearance. Poor posture can affect the spine and core muscles, potentially contributing to the perception of a wider midsection.

Taking Proactive Steps for Healthy Aging

While you cannot stop your bones from growing, you can proactively manage your body's composition to stay healthy and fit throughout your life. Focusing on overall wellness, rather than just the number on the scale, is key. Incorporating a variety of exercise types will provide the most comprehensive benefits.

1. Prioritize Strength Training: Building and maintaining muscle mass is critical for keeping your metabolism active and counteracting sarcopenia. Focus on exercises that target the glutes, hips, and core, such as squats, lunges, and glute bridges. Strong muscles in this area can provide better support and stability.
2. Engage in Weight-Bearing Cardio: Activities like walking, jogging, and hiking are excellent for bone density and cardiovascular health. These exercises put healthy stress on your bones, helping to keep them strong.
3. Maintain a Healthy Diet: Focus on a balanced diet rich in calcium and Vitamin D to support bone health. A diet high in lean protein, healthy fats, and fiber will help manage weight and support overall wellness.
4. Practice Flexibility and Mobility: Incorporating yoga or regular stretching can help maintain joint flexibility and reduce stiffness. This can improve posture and alleviate some of the discomfort associated with aging hips.
5. Listen to Your Body: It's important to understand your body's limitations and adapt your fitness routine as you age. Always consult with a healthcare professional before beginning a new exercise program, especially if you have pre-existing conditions.

For more detailed information on joint health and aging, the American Academy of Orthopaedic Surgeons offers a wealth of resources on their website AAOS.

The Bottom Line on Aging Hips

In conclusion, the research is clear: hips do widen with age, and it’s not just about weight gain. It is a natural process of skeletal change that affects everyone. However, an increased awareness of this phenomenon allows for a more realistic approach to aging and body image. By focusing on overall health through diet, exercise, and proactive care, you can manage the effects of this natural change and lead a healthy, active life well into your later years. The goal is not to fight the inevitable but to understand it, and to take positive steps towards a healthy body at every stage of life.

Frequently Asked Questions

Why do my hips seem wider as I get older?

Your hips feel wider because they are. Research shows that your pelvic bones continue to grow and widen over time, a natural process that happens independently of weight gain, although weight fluctuations can also contribute to changes in your body shape.

Does this hip widening happen to both men and women?

Yes, studies confirm that the pelvic bone widening affects both men and women. The average increase in pelvic width is about an inch between the ages of 20 and 79 for both sexes.

Can I prevent my hips from widening with age?

You cannot prevent the natural widening of your pelvic bones, as it is a skeletal change. However, you can manage the overall effect on your body shape by maintaining a healthy weight and engaging in regular exercise, particularly strength training to preserve muscle mass.

Is hip widening just a result of gaining fat as I age?

No. While aging often involves changes in fat distribution and metabolism, leading to increased fat, the widening of the pelvic bones is a distinct and scientifically proven process of skeletal growth.

What kind of exercise is best for aging hips?

A combination of strength training (squats, lunges) to maintain muscle mass, weight-bearing cardio (walking) to support bone density, and flexibility exercises (yoga, stretching) is ideal for keeping your hips strong and mobile as you age.

How do hormonal changes affect hip width in women and men?

In women, the decline in estrogen during menopause can lead to a redistribution of fat toward the midsection. For men, decreased testosterone can also cause increased abdominal fat. These changes work in tandem with the underlying skeletal widening.

Does poor posture contribute to the feeling of wider hips?

While not a cause of skeletal widening, poor posture can affect the alignment of your spine and core, which might create the perception of a wider midsection. Strengthening your core and glutes can help improve posture.