As you grow older your knees and joints start to deteriorate under the pressure of your body, it’s a normal process that happens during the years. For some it starts sooner, for others later, but eventually our knees and joints start to ache as we move and we find ourselves in pain even as we walk and move around. This makes it difficult for us to be physically active and usually give up exercise altogether. However, this doesn’t mean that you need to stop your active lifestyle, it just means you need to adapt it to these new circumstances and avoid the pain by doing something that won’t put additional pressure on your knees.
Below you will find a list of the top 5 exercise which will help you maintain an active lifestyle in your senior years and prevent the pain in the knees:
Riding a bike doesn’t put a lot of pressure on your knees which means that you can do it even if your knees ache. If you have a problem with the knee joints try cycling on a flat surface so that you can keep the exercise as low-impact as possible and do it regularly for short intervals.
Cycling will also help you strengthen the muscles around the knees without causing damage to your joints, and this will prevent pain further in life.
As we already mentioned, it’s important to keep those muscles around the knees strong so that they can put up with all the pressure of your weight. This will reduce the stress on the joints and keep you pain-free. Leg lifts are excellent for strengthening these muscles and you can either do them at home or at the gym on a leg lift machine.
If you plan on doing them at home:
Lie down on the floor and keep one leg down while you raise the other a foot off the floor. Lower it down and repeat 3 sets of 12 repetitions with each leg.
Step ups are good for keeping your ligaments more flexible, which is also good because with age they tend to become stiff and cause pain or lead to an injury. Step ups will prevent the pain and make your ligaments more flexible.
Here’s how you can perform them at home:
Place a platform in front of you or use a low bench or the stairs. Step with both feet on the platform and slowly lower one foot on the floor to touch the ground with your toes. Return it back on the platform and perform 12 repetitions with each leg.
Swimming is the most versatile exercise for your entire body and one of the best physical activities for your joints. It puts virtually no pressure on your knees as you move through the water but helps your shape and strengthen the muscles. It also reduces the stiffness in your ligaments and prevents joint pain. You can even try water aerobics, it’s fun and effective as well.
And finally we have to mention walking, it’s the best moderate exercise that’s good for your overall health and well-being. Any doctor will recommend walking for almost any health condition, including painful knees and joints.
Walking is low-pressure and puts almost no pressure on your joints and anyone can do it. Start by shorter intervals, 15-30 minutes a day, just walk around the neighborhood and gradually increase the time as you feel more comfortable. This will help keep you active, lower the pain and increase the flexibility and mobility of your knees, joints and ligaments.
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