How Long Should You Exercise After a Hip or Knee Replacement—for Life?

Recovering from hip or knee replacement surgery brings up one of the most common questions: "How long should I keep exercising?" Whether you’ve just had surgery or are further into your recovery, building a consistent exercise routine is the key to long-term success. While formal rehab may taper off after a few months, making exercise a lifelong routine is essential to maintaining mobility, strength, and overall joint health.

In this blog, we’ll break down the stages of recovery, key exercises, and tips for building a routine that lasts a lifetime. 💪

The First 12 Weeks: Building the Foundation 🏗️

The first 12 weeks after surgery are crucial for healing. During this time, focus on gentle exercises that help reduce stiffness, manage swelling and gradually build strength around your new joint. Establishing a solid base during this time will allow you to progress more smoothly into the next stages of recovery.

First 12-Week Overview:

  • Hospital Recovery: Many patients are given basic exercises to start the healing process as soon as they return from surgery. If this wasn’t your experience, our Orthophysio Guide includes all recommended early-stage exercises so you can follow along and strengthen safely.

  • Weeks 1-2: Gentle movements such as stretches, heel slides and ankle pumps can help reduce stiffness and manage swelling.

  • Weeks 2-6: Add in seated leg raises, gentle knee bends and light resistance exercises for gradual strength building.

  • Weeks 6-12: As your strength improves, start adding standing exercises, light walking, and supported squats.

Exercise Duration: Aim for 20-30 minutes per day, five days a week to support early recovery.

Although hospitals often provide a few basic exercises, many patients, especially younger ones, find these insufficient for their needs. Our Orthophysio Guide includes more challenging exercises and structured guidance to help you reach your goals. To get started, try our Free Sample Guide, which includes early exercises and a roadmap for long-term recovery. 📅


3-6 Months: Intensive Rehabilitation Phase 🚴‍♂️

During months three to six, you’ll likely start noticing significant improvements in strength and endurance. At this point, it’s time to incorporate low-impact aerobic activities like walking, cycling, and swimming alongside more advanced strength-building exercises for your legs and core. You may also want to consider joining a gym for access to equipment that can help you build muscle and flexibility.

Exercise Duration: 30-45 minutes per day, four days a week is recommended for this stage.

Studies show that by three months, 8 out of 10 patients are back to daily activities, and 7 out of 10 have returned to work. For tips on resuming work and daily activities, read our related blog by clicking the image below.

Blog: From Surgery to Strength: How to Return to Normal Life After a Hip or Knee Replacement.

6-12 Months: Transitioning to Long-Term Maintenance 🏋️‍♀️

Between six and twelve months after surgery, your focus shifts to maintaining and enhancing the progress you’ve made. By now, you’re likely feeling stronger, more mobile and ready to start incorporating slightly more intense activities safely.

During this time, exercise routines transition from rehabilitation to maintenance, which will help build joint strength and prevent issues over the long term. Finding a balanced routine that keeps you active and strong without overexerting yourself is crucial. 🧘‍♂️

Exercise Types and Suggestions

1.     Strength-Building Exercises:

    • Leg Press or Modified Squats: Light weight-bearing exercises help build strength in your quads, hamstrings, and glutes.

    • Balance Exercises: Support yourself as needed while you work on balance to strengthen stabilizing muscles.

    • Resistance Band Workouts: Resistance bands can target small stabilizer muscles around the joint.

2.     Low-Impact Aerobic Activities:

    • Walking: Increase intensity by adding inclines or walking longer distances.

    • Swimming: This low-impact, total-body workout is ideal post-surgery.

    • Cycling on a Stationary Bike: Cycling offers great cardiovascular benefits and allows you to control resistance, reducing joint stress. Increase time and resistance gradually.

3.     Core Strength and Flexibility:

    • Core Exercises: A strong core can relieve pressure on the hip or knee and improve stability.

    • Stretching and Yoga: Regular stretching prevents stiffness and supports full range of motion.

Exercise Duration: Aim for 30-45 minutes of combined aerobic and strength exercise three to four times weekly. This period focuses on a blend of strengthening, mobility, and endurance, setting a foundation for lifelong health.

For more guidance, our Orthophysio Guide includes a detailed, twelve-week plan that you can integrate into your recovery.

Example of how our hip replacement and knee replacement guides are set out for all your recovery needs


Beyond the First Year: Lifelong Joint Care 🌟

Once you’ve passed the one-year milestone, focus on creating a lifelong routine that supports joint health, stability and flexibility. Long-term care helps you maintain strength and keep your replacement functioning well for many years. 🕰️

Suggested Routine:

  • Strength Training: Twice weekly for lower body and core.

  • Low-Impact Aerobic Exercise: Three to five times weekly, including activities like walking, swimming, and cycling.

  • Flexibility and Balance Exercises: Regular stretching will help you maintain a full range of motion.

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For more on maintaining your joint health, check out our blog How Long Does a Hip or Knee Replacement Last and How to Maximise Their Lifespan? Here, we discuss how you can optimise the health and lifespan of your replacement with targeted exercises and lifestyle habits.

Our Orthophysio Guide remains a valuable resource for exercises and mobility tips, even beyond initial recovery. Get started today by getting your Free Sample Guide, which includes helpful previews of the full range of recovery exercises.

Tips for Lifetime Exercise with a Hip or Knee Replacement 💡

Here are a few final pointers to keep your joint strong and healthy long-term:

  1. Stay Consistent: Moderate, regular exercise keeps your joint strong, reduces stiffness, and enhances balance.

  2. Listen to Your Body: Avoid high-impact activities such as running, singles tennis, or skiing, which can wear down the joint faster.

  3. Embrace Low-Impact Sports: Swimming, cycling, and golfing maintain joint health without putting it under strain.

  4. Stretch Regularly: Flexibility exercises prevent stiffness, improve range of motion, and reduce the risk of injury.

Recovery is a continuous journey, and keeping active is essential for maintaining the strength, stability, and mobility of your joint replacement. By making exercise part of your lifestyle, you’re investing in your health for years to come.

All the best on your recovery journey!

Got a question about your recovery send our physiotherapy team a message

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From Surgery to Strength: How to Return to Normal Life After a Hip or Knee Replacement