Poor knee health in seniors: 5 exercises to improve joint strength

With improved knee strength, older adults can take control of their lives with better mobility. Check out these exercises for good joint health.

As people grow old, their knee joints grow weaker, making everyday movements, like going up the stairs or even simply standing or getting up from the toilet seat, feel like a big challenge. This persistent discomfort, along with reduced mobility and constant need for support, can, in fact, be distressing. Knee joint concerns reduce independence as aged adults may require increased assistance to move around, further affecting their mental health too.

But it cant be turned around with the help of exercises that improve the knee joints, and strengthen it.

Exercises for good knee health

1.Calf raises

• Stand an hold onto a chair
• Lift heels all the way up
• Bring slowly back down
• 20 repetitions

2. Flexor lifts

• While sitting down, lift one leg at a time while holding the other
• Feel the burn when you lift it to the maximum.
• 10 repetitions on each leg

3. Ankle rotations

• Circular, full 360 movement of the ankles
• 10 repetitions on each side

4. Raise your toes while sitting

• While seated, with feet planted, raise your toes off work
• 20 repetitions in total

5. Sit to stand

• Take a chair
• Slowly sit and stand
• 10 repetions

The coach recommended doing these exercises at least twice a week.

What to eat for good knee health?

In an earlier HT Lifestyle interview, Dr Rajesh Malhotra, senior consultant, orthopaedic surgeon at Indraprastha Apollo Hospitals, shared essential nutrients for good joint health. He said,”A balanced diet rich in omega-3 fatty acids, found in foods like fish and nuts, can help reduce inflammation. Antioxidants, found in fruits and vegetables, are also beneficial. And remember to stay hydrated. Water is essential for joint lubrication and overall body function.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.