As people age, their knee joints tend to weaken, making simple tasks like climbing stairs or even standing up from the toilet a real struggle. This ongoing discomfort, combined with limited mobility and a greater reliance on support, can be quite upsetting. Issues with knee joints can diminish independence, leading older adults to need more help getting around, which can also take a toll on their mental well-being.

However, this situation can be improved through exercises designed to strengthen and enhance knee joint function.

Rishabh, a fitness and nutrition expert, recently shared on Instagram five exercises that he encourages his 62-year-old mother to do for healthier knees.

Ways to keep your knees healthy through exercise

1. Calf raises
2. Stand and grab onto a chair for support.
3. Raise your heels as high as you can.
4. Lower them back down slowly.
5. Repeat this 20 times.

2. Flexor raises

• While seated, raise one leg at a time while keeping the other leg steady.
• You should really feel the burn as you lift it as high as you can.
• Do this for 10 reps on each leg.

3. Ankle twists

• Rotate your ankles in a complete 360-degree motion.
• Do this for 10 reps on each side.

4. Lift your toes while you're seated

• Sit down with your feet flat on the ground, then lift your toes up. Do this for a total of 20 times.

5. Stand up from a seated position

• Grab a chair
• Gently sit down and then stand up
• Do this 10 times

The coach suggested that you should do these exercises a minimum of twice a week.

What foods are best for keeping your knees healthy?

In a previous chat with HT Lifestyle, Dr. Rajesh Malhotra, a senior consultant and orthopedic surgeon at Indraprastha Apollo Hospitals, highlighted some key nutrients for maintaining healthy joints. He mentioned that a well-rounded diet packed with omega-3 fatty acids, which you can get from fish and nuts, can help lower inflammation. He also pointed out the importance of antioxidants found in fruits and veggies. Plus, don’t forget to drink plenty of water, as it’s crucial for keeping your joints lubricated and your body functioning well.

Read Also: Fitness Coach Shares 60-Day Meal Plan to Burn Belly Fat: Here’s What to Eat

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