No squats or lunges — these 5 simple exercises build strength and stability in your knees and are perfect for seniors, according to a 65-year-old personal trainer

As we age, our knee health becomes more important than ever. In fact, it’s thought that knee health is a primary indicator of how long a person can remain living independently.

Strengthening the knee joint is non-negotiable as we age and can help reduce pain and assist with the management of conditions such as osteoarthritis. By strengthening the quadriceps and hamstrings, you’ll reduce the amount of shock going through the knee, taking the mechanical load off the joint’s cartilage and bone.

Strengthening the knee joint can also help stabilize the knee. There’s a small, teardrop-shaped muscle on the inside of the thigh, named the vastus medialis. This ensures the patella in the knee stays centered, and can prevent the grinding and inflammation that leads to knee pain.

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What’s more, strong knees can help boost your overall stability and prevent falls. You’ll be more likely to catch yourself if you trip, making injuries less likely. By strengthening the knees, you’re also lubricating the joint, meaning you’ll be more likely to move pain-free for longer.

If you’re returning to exercise from an extended break, or you’re a complete beginner, it can be tricky to know where to start. Luckily, you’re in safe hands. Below, we’ve found a simple bodyweight workout from a 65-year-old personal trainer who specializes in working with seniors. Read on to find out more.

What is the workout?

All you’ll need for this workout is a set of stairs and your bodyweight. It’s a good idea to do the workout wearing a pair of grippy Pilates socks or sneakers to avoid slipping on the stairs as you move.

The workout is designed by personal trainer Janet Osbourne. You’ll do five exercises in total, aiming for 10 reps of each exercise (or 10 reps on each leg if it’s a single-leg move).

Osbourne recommends doing one to three sets, depending on your fitness level and how much time you have, and repeating the circuit three times a week to really work on your knee strength and stability.

Here’s the workout:

• Seated leg extensions: Sit on a step where you can comfortably rest both feet flat on the floor. Engage your core, sucking your belly button into your spine, and extend one leg out in front of you, keeping your foot flexed. Pause at the top, then lower the leg down to the floor and repeat. Complete 10 reps on one side before switching to the other leg.
• Tib raises: This exercise strengthens the front of the lower leg, supporting the knee joint. Sit with your feet flat on the floor, and keeping your heels pressed into the ground, raise your toes off the floor. You should feel a stretch down the front of your legs. Do 10 reps, moving both feet at the same time.
• Lateral heel drops: This builds functional fitness in the knees, as this deceleration is a movement pattern you’ll repeat every time you walk down stairs. Stand holding onto the banister on the bottom step, facing the banister. Slowly lower one foot to tap the floor, then push through the foot on the step to raise to your starting position. Complete all your reps on one side before turning around and repeating on the other leg.
• Step-up tap-downs: Stand on the bottom step and hold the banister for support. Slowly, step one foot back to touch the floor behind you, then push through the opposite foot to raise to your starting position. Complete all of your reps on one side, then switch to the other leg. Again, this exercise mimics the everyday motion of climbing stairs.
• Calf raises: Stand on the bottom step, holding the banister for support, and hang both heels off the edge. Push through the balls of your foot into a calf raise, lifting onto your tiptoes, pausing for a few seconds, then lowering to your starting position. Move slowly and with control. You should feel this exercise down the back of your legs.

While you might not notice a difference overnight, this workout, when paired with a healthy diet and walking workouts, can help strengthen your knees and keep you independent for longer. Let us know how you get on!

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