How Did I Regain Strength After Two Hip Replacements? Discover My Exact Mobility Workout!

Shebah Carfagna's inspiring journey showcases resilience and strength at 68 years old, particularly following her second hip replacement. Through her experience as a single mother and a corporate professional, she transformed challenges into motivation, ultimately co-founding the Ageless Workout Method. Below, she shares her hip mobility workout and valuable advice for anyone on their fitness journey.

Last updated: 10 October 2023 (BST)

Key Takeaways

• Shebah Carfagna is a testament to overcoming adversity through fitness and resilience.
• Her hip mobility workout focuses on gradual progress and functional strength.
• Beginners are encouraged to start where they are, focusing on small, intentional steps.
• Mindfulness and mental training are as crucial as physical workouts.
• Consistent practice can lead to significant improvements in mobility and strength.

The Journey of Shebah Carfagna

Shebah Carfagna’s life has been a journey of resilience and transformation. Facing the challenges of raising a son with autism while maintaining a demanding corporate career, she encountered numerous obstacles. However, rather than succumbing to these hardships, Carfagna chose to use them as motivation. “I refused to let hardship define me. Instead, I chose to turn every challenge into fuel,” she shared.

Her decision to leave the corporate world 25 years ago to enter the fitness industry has proven transformative. With over 15 fitness certifications under her belt, Carfagna has dedicated her life to promoting holistic wellness, resilience, and mental toughness. As a 2025 AARP Senior Planet Sponsored Athlete, she continues to inspire others with her story and approach to fitness.

Her Hip Mobility Workout

Having recently undergone her second hip replacement, Carfagna is committed to rebuilding her strength. “Pain management and progress are inseparable,” she states, highlighting the importance of a focused approach to recovery.

Daily Routine for Recovery

Carfagna starts her day with five minutes of mobility exercises while her morning coffee brews. Simple yet impactful, her routine includes:

• Ankle circles
• Seated marches
• Arm swings

Following her mobility exercises, she engages in 10-15 minutes of strength and resistance training, which includes:

• Supported squats to a chair
• Wall or countertop push-ups
• Resistance band rows or deadlifts
• Standing hip abductions and gentle leg extensions
• Core breaths and pelvic tilts, standing or seated

To conclude her workout, Carfagna dedicates time for mindfulness or coordination drills, such as balancing on one leg with wall support. “I don’t let my conditions manage me… I manage them,” she affirms, embodying a proactive spirit in her recovery.

Advice for Beginners

For those new to fitness or returning after an injury, Carfagna offers practical advice: “Start where you are. Walk, stretch, breathe, and show up for yourself—consistently. Progress is born from small steps, repeated with intention.”

Mental Training is Key

Carfagna highlights the importance of training the mind alongside the body. “Incorporate coordination drills, practice silence, embrace mindfulness—because neuroplasticity is your lifelong ally. And please, don’t wait for a crisis to build strength,” she urges.

The Importance of Consistency in Fitness

Achieving fitness goals is often about consistency rather than intensity. Carfagna’s approach exemplifies this philosophy, demonstrating that even small, deliberate actions can yield significant results over time. “Every ache, triumph, and challenge is part of my legacy—not an excuse to step back, but a reason to step forward,” she says.

Building a Support System

As Carfagna's journey illustrates, having a support system can be invaluable. Whether it’s family, friends, or a fitness community, surrounding oneself with encouraging individuals can enhance motivation and accountability. Consider joining local fitness groups or online communities for support and camaraderie.

Tools to Enhance Your Workouts

To maximise the effectiveness of your workouts, consider incorporating adjustable dumbbells or resistance bands, which can be adjusted to increase the intensity of your exercises. These tools are versatile and can be used for a variety of strength training exercises.

What’s Next for Carfagna?

As she continues her recovery, Carfagna remains focused on sharing her journey and insights with others. Her mission is to empower individuals of all ages to take charge of their health and fitness. With her upcoming role as a Sponsored Athlete, she aims to reach a wider audience, inspiring them to embrace resilience and holistic wellness.

Conclusion

Shebah Carfagna's story is a powerful reminder that age and circumstances do not define one's potential for strength and wellness. Her approach to fitness, recovery, and mental resilience serves as a guiding light for anyone looking to improve their health, regardless of where they start. As you embark on your own fitness journey, remember that every step forward is a step towards a stronger you.

How will you incorporate small, intentional steps into your own wellness routine? #FitnessJourney #Resilience #HolisticWellness

FAQs

What exercises should I do after hip replacement surgery?

Following hip replacement surgery, start with gentle mobility exercises and gradually progress to strength training and balance exercises as advised by your physiotherapist.

How can I improve my hip mobility?

Incorporate daily stretches, mobility exercises such as leg swings, and strength training focusing on the hip muscles to improve mobility over time.

What are some beginner-friendly workouts?

Beginner-friendly workouts include walking, bodyweight exercises, yoga, and simple stretching routines that can be done at home without equipment.

Why is mindfulness important in fitness?

Mindfulness enhances the connection between mind and body, promoting better focus during workouts, reducing stress, and supporting mental resilience.

How do I start a fitness routine?

Start a fitness routine by setting realistic goals, choosing activities you enjoy, and gradually increasing the intensity and duration of your workouts for better adherence.