Joint and knee pain end up being two of the most common ailments as people age and the body experiences more wear and tear. It’s important to keep knees mobile and healthy since they are what supports the upright body and are responsible for supporting everyday physical functions.
A person’s knees can experience more impact than necessary depending on the lifestyle. Basic tasks such as sitting, walking, and the support of small physical movements depend largely on a person’s leg and knee mobility.
For this reason and more, we are going to introduce several knee strengthening exercises for seniors.
Wall Squats
- Arms at your sides, stand with your back against the wall and your feet 12 to 14 inches in front of you.
- By bending your knees, slowly lower yourself down, keeping your back against the wall. Keep your feet shoulder-width apart and your knees and feet aligned.
- For 3 to 10 seconds, hold this position.
- Slide yourself back up to standing keeping your back against the wall.
- Depending on your fitness level, you can do three sets a day consisting of 10 repeats each.
Leg Raises
- With your legs out straight, lie on your back.
- Toward the ceiling, point your left toes upward. On the floor toward your butt, while bending your knee, place your other (right) foot. This leg will support you.
- Raise your left leg as high as you can, keeping it straight.
- Back down to the floor, lower your straight (left) leg. Do this 10 times.
- Switch legs.
- Do up to three sets.
Standing Knee Flex
- Hold onto a chair or bar in front of you for support.
- Raise your right foot off the floor as if you’re trying to stand on one foot. At the furthest angle you can, bend it back behind you. (try to touch your heel to your behind)
- Back down to the starting position, straighten your leg. Do this 10 times.
- Switch legs.
- On each leg, do up to three sets.
Knee Extensions
- With your feet on the floor, sit upright in a chair.
- Raise your left leg off the floor, keeping yourself seated, and extend it in front of you.
- Lower it back to the floor after counting to 10.
- Switch to the other leg and repeat.
- For up to three sets, repeat this 10 times.
Calf Raises
- Stand on a curb, workout stool, or step. Support your balance by holding onto something. Over the edge, slightly let the backs of your heels hang off.
- Allowing your heels to come up, rise on your toes.
- Allowing your heels to go a bit lower than the surface upon which you are standing, slowly lower back down.
- For up to three sets, repeat this 10 times.
Five More to Try
Here are five more exercises to help strengthen your knees. “How to” videos and instructions can easily be found through an online search:
- Advanced Leg Press
- Advanced Clamshell
- Squat Steps With a Resistance Band
- Side Steps
- Step Ups
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