Exercise That Prevent Knee Pain As You Age
Over the course of your lifetime, your knees take a beating. After all, you use tgemtfor sit, stand, walk, run and make countless other movements with your legs and depwnddep on the movement you put a surprising amount of pressure on your knees. In fact, according to Harvard Medical School researchers, when you walk, the force placed on your knees is equivalent to about 1.5 time your body weight-meaning a 140-pound women puts 210 pounds of pressure on her knees with every step. Walk up and down stairs and that force is 2 to 3 time your body weight. And when you squats down, you place a staggering 4 to 5 times your body weight on your knees (wgichwis why proper form is essential when doing squats and lunges).
Here I share top 4 exercise that'll help keep your knees pain-free as you age.
Walking: You have heard it before, and it's bears repeating. Walking is one of the best exercise you can do for overall health and wellness. Walking is an effective cardiovascular exercise that put the least amount of stress on your joints, which makes it a great way to stay active, maintain proper weight, and to maintain your mobility as you get older.
Step-ups: As you age, the ligaments surrounding the knees joint become stiffer, which means they can't deal with the stress placed on them as well as they one could and pain and injury can result. To keep this ligaments more flexible you need to work the knees join in a safe way and step-ups are the great way to do this. Step up a platform. (or use a low bench or even a stairs) and place both feet on platform. Then slowly lower the opposite feet on the floor, touching you toes to the ground, and then returning it on the platform. Repeat 10 to 12 time and then change the side.
Leg lifts: One of the best way to maintain healthy knees is to strengthen the muscles around the joint, which ultimately reduces the stress on it and keep you pain-free. While you can do these on the leg lift machine at the gym. You can also do it anywhere with no weights. Lie on the floor and, keeping your right leg on the floor, raise your left leg a foot or so off the floor. Lower your left lwgand repeat 3 sets of 10 to 20 reps, then repeat on the other side.
Wall sits: Similarly to the leg lifts, this move strengthen the quadriceps, glutes, and many of tgetother small muscles group surrounding the knees joint, which in turn help to keep them healthy over time. You can adjust difficulty based on how good (or not) your knees are feeling on any given day. Stand with your back up against a wall with your feet hip distance apart. Slide your back down the wall, as if you were sitting in a chair, to come to squat position. The lower you sit, the more difficult the move and the more pressure you might feel in your knees.
Here I share top 4 exercise that'll help keep your knees pain-free as you age.
Walking: You have heard it before, and it's bears repeating. Walking is one of the best exercise you can do for overall health and wellness. Walking is an effective cardiovascular exercise that put the least amount of stress on your joints, which makes it a great way to stay active, maintain proper weight, and to maintain your mobility as you get older.
Step-ups: As you age, the ligaments surrounding the knees joint become stiffer, which means they can't deal with the stress placed on them as well as they one could and pain and injury can result. To keep this ligaments more flexible you need to work the knees join in a safe way and step-ups are the great way to do this. Step up a platform. (or use a low bench or even a stairs) and place both feet on platform. Then slowly lower the opposite feet on the floor, touching you toes to the ground, and then returning it on the platform. Repeat 10 to 12 time and then change the side.
Leg lifts: One of the best way to maintain healthy knees is to strengthen the muscles around the joint, which ultimately reduces the stress on it and keep you pain-free. While you can do these on the leg lift machine at the gym. You can also do it anywhere with no weights. Lie on the floor and, keeping your right leg on the floor, raise your left leg a foot or so off the floor. Lower your left lwgand repeat 3 sets of 10 to 20 reps, then repeat on the other side.
Wall sits: Similarly to the leg lifts, this move strengthen the quadriceps, glutes, and many of tgetother small muscles group surrounding the knees joint, which in turn help to keep them healthy over time. You can adjust difficulty based on how good (or not) your knees are feeling on any given day. Stand with your back up against a wall with your feet hip distance apart. Slide your back down the wall, as if you were sitting in a chair, to come to squat position. The lower you sit, the more difficult the move and the more pressure you might feel in your knees.
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