Knee strength exercises after 65: 4 daily movements

Keeping your knees in tip-top shape is one of the best ways to stay active and independent as you age.

Staying in great shape is one of the best gifts you can give to your mental and physical well-being as you age. For example, strong, high-performance knees can help protect your joints from daily wear and tear while absorbing shock. If you want to restore strength to your knees, we have four exercises to consider adding to your routine.

“As we age, three crucial factors: mobility, flexibility and movement play an important role in creating a happier, more active life. Physical freedom is key, regardless of age,” explains Eric NordThe Happiness Warrior, a speaker, coach and wellness advocate who redefines what it means to age with purpose, strength and emotional vitality.

Below, North shares four of her most recommended daily moves for building strong, healthy knees.

Chair squats

1. Start by standing straight in front of a sturdy chair with your feet hip-width apart on the floor.
2. Activate your core and keep your chest lifted.
3. Bend your knees and hips and slowly lower yourself into a squat, as if you were about to sit. Make sure your weight stays in your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press through your heels to come up.
6. Perform this exercise for 1 to 2 minutes.

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Straight Leg Raises

1. Start by lying flat on your back with your arms stretched above your head.
2. Keep one leg extended on the mat and the other bent.
3. Activate your core as you lift the extended leg, keeping your lower back pressed against the mat.
4. Hold for 3 seconds at the top.
5. Use control to lower your leg.
6. Repeat on the other side.

Seated Knee Extensions

1. Start seated with your knees bent 90 degrees.
2. Prepare your heart.
3. Gradually straighten one knee until that leg is fully extended.
4. Hold at the top for 3 to 5 seconds.
5. Lower with control.
6. Repeat on the other side.

Standing Calf Raises

1. Start by standing straight with your feet hip-width apart.
2. Face a counter with your hands lightly placed on the surface for support.
3. Engage your heart.
4. Slowly rise on your tiptoes.
5. Hold for 2 to 3 seconds at the top.
6. Lower your back with control.

Alexa Mellardo