Getting older is inevitable, and as we age, our bodies change. One of the most common changes is a weakening in our knees. Weak knees can cause arthritis, osteoporosis, and joint pain. Luckily there are ways to increase your knee strength so you can enjoy daily activities without worrying about falling! Here are some easy exercises you can try at home or in your assisted living community:
Knee Push-Ups
When doing knee pushups, it’s important to keep your core engaged and maintain proper posture throughout the exercise. This can be hard for older adults with weak muscles or joints that make balancing difficult, so don’t hesitate to use some extra support from a chair if necessary!
First, lie down on your mat in a regular pushup position with palms on the floor and arms extended. Ensure that both feet are directly below your knees and hands are just outside shoulder width apart. Slowly bend at the elbow while lifting one knee toward your chest until it touches the ground (keeping your foot flat). Repeat this movement for 15 repetitions per set with three sets total before having a rest break if needed.
If you’ve never done knee pushups before but want to give them a try, practice by doing regular floor pushups first until you’re comfortable being able to hold yourself steady over time without falling onto your face!
Calf Stretches
Calf stretches are a great way to keep your knees strong and flexible. Anyone can do them, but the best time to do them is after a workout or when you’re feeling stiff or sore from sitting for long periods.
So how do you do a calf stretch? Sit on the floor with your legs straight out in front of you; your toes are pointed towards the ceiling. Drop one heel down off of its edge so that it comes as close as possible to staying flat against the floor (it won’t touch). Lean forward until an equal amount of weight is placed on each foot, then hold this position for 10-15 seconds before switching which foot is down and repeating the stretch with that leg. Repeat this process three times per leg each day!
Calf stretches are great because they strengthen your quadriceps muscles and loosen tight hamstrings, which can lead to pain in other joints, such as hips and ankles.
Hamstring Stretches
This is a great exercise for aging adults because it can be done without any equipment. For this stretch, you will have to sit on the floor with both legs straight out in front of you. Then, bend one leg and place it behind you, so the foot points toward your other foot. If this position is difficult for you, try placing your hands on the floor and pushing up with your arms until they are straight out from where they are resting on the ground. Now lean forward from where you are sitting until just before it becomes painful in your hamstring area (which could take some time). Hold this position for 30 seconds at a time before switching sides and repeating each leg once more.
Water Aerobics
Water aerobics is a great way to stay fit in assisted living. If you have access to a pool, you can try doing water aerobics in your community. Water aerobics can improve your balance and flexibility, both critical for avoiding falls.
Yoga
Yoga is an ancient practice designed to improve flexibility, balance, strength, and mental focus. It can help you maintain independence in your home. This can be a great way of staying active when it becomes too difficult to get out into the community. Several types of yoga can meet your needs depending on how much time you have available or what physical condition you are in.
In summary, knee strength training is a great way to boost your health and well-being. It has many benefits that can help aging adults improve their quality of life. Whether it’s helping with mobility issues or preventing falls, there are many reasons all aging adults should try this type of exercise!
