As time passes, you may have noticed that some parts of your body have aged more rapidly than others, especially your knees. Many middle age men and women suffer from knee problems like tendonitis, arthritis, and a limited range of motion. If you are unhealthy or overweight, you are more likely to have knee problems. This is why it is important to achieve knee fitness over 50.
Fitness over 50 includes the health of your joints, especially your knees. After age 50, it is even more critical that you protect and strengthen your knees. Everyday, your knees bear all of your weight as you walk, stand, go upstairs, and perform many other basic activities. Weak tendons and muscles do not fully absorb shock before it reaches your knees and causes joint damage. Joint damage can eventually limit your knee’s ability to bear weight and restrict movement. If you want to be able to stay independent later in life, you have to focus on strengthening your knees today.
Warming up before any exercise is critical to protecting your knee. Start by walking around to stretch your thigh muscles and loosen your joints. Next, bend your leg and slowly lift your knee up to your chest. Do this at least 10 times per knee. Finally, hold your ankle in your hand and gently pull your leg up behind your back. This will stretch out the muscles that support your knees while you exercise. Repeat this exercise at least 10 times per knee.
Knee exercises can be done at any intensity level. Leg curl and press machines let you add weight as you desire. If you do not want to use machines, leg lifts, short-arc leg extensions, partial squats, hamstring curls, and leg swings are just as effective. You will want to make sure that you work your knees from various angles and directions. This will prepare your knee to support you through a wide range of movements and activities. Make sure you also exercise to lose unwanted weight because it will reduce the load your knees must bear.
Knee fitness over 50 includes strengthening the thigh and calves which support your knees. You also need to focus on keeping the attached tendons flexible. Yoga stretches and tones both your leg muscles and tendons. A yoga instructor can teach you the best knee movements. Pilates is another great exercise to strengthen your knees because it uses your body weight as resistance.
If you feel that your knee is especially weak, then you may want to use a knee brace. There are different types of knee braces, depending on your needs. A basic functional knee brace should give you adequate support through most exercises. If you have a prior knee injury, your doctor may give you a rehabilitative brace to limit certain activity. Also, if you have arthritis in your knee you may find relief from an unloader brace.
If you have over stressed a knee, you should give it rest. If there is pain, redness, or swelling you should take a break from exercising for a couple of days. If the discomfort continues, you should consult your doctor. You doctor can help you create an exercise plan for fitness over 50 that will accommodate your knee strength. Also, you doctor may recommend vitamin supplements to promote joint health.
The more you stretch, strengthen, and tone your legs, the healthier your knees will be. Healthy knees are critical if you want to be able to climb stairs or go for a walk with loved ones in your 70s, 80s, or later. If you take care of your knees now, you will be able to rely on them for the rest of your life.
To learn more about over 50 fitness, check out Scott Fisher’s excellent fitness articles on the above mentioned links.
