Add these moves to your morning routine to support strong, healthy knees as you age.<\/p>\n
Building and maintaining knee strength should be one of the top priorities on your wellness bucket list as you age. Strong, healthy knees<\/a> help you stay balanced and mobile while reducing the risk of falls. We like to think of the muscles that surround your knees as shock absorbers, because they work hard at protecting your joints, helping you walk, stand, and climb stairs with ease<\/a>. Keeping your knees in good working order can help you avoid knee pain<\/a>\u2014and even a knee replacement surgery\u2014down the road.<\/p>\n There are specific workouts that focus on knee strength, and we spoke with experts to learn a few. Here are six morning exercises that restore knee strength<\/a> faster than resistance bands after 60.<\/p>\n \u201cYou don\u2019t have to be in your 60s to wake up feeling stiff, but as we get older, this is a more common ailment in the morning,\u201d explains Coach Amanda Grimm<\/a>, a Certified Running Coach and experienced Personal Trainer with a Bachelor\u2019s Degree in Sports Science. Grimm is also a We Run Coach for online clients in the UK, the US, and throughout the world. \u201cIt\u2019s natural to lose muscle as we age, potentially have knee injuries, and sometimes have a more sedentary lifestyle; in turn, these can all result in weak and painful knees and legs. With females in particular, estrogen levels often decrease at this age, which can negatively affect connective tissue elasticity and joint lubrication, which will reduce support and movement.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Putting your body weight to work supports additional stabilizing muscles and enhances balance, which is crucial as you age to avoid falls and injuries.<\/p>\n \u201cPerforming tone and strength exercises that don\u2019t just focus on specific muscles, but allow the whole body to adjust, engage, and stabilize, which will better replicate real-life movement patterns,\u201d Grimm tells us. \u201cMorning bodyweight exercises<\/a> can also be advantageous for active individuals over 60, especially older runners, recreational athletes, and those who enjoy a long round of golf or rambling. Strong knees don\u2019t just make daily life easier, but they can also improve performance and reduce the risk of injury when taking part in active hobbies.\u201d<\/p>\n Resistance bands can certainly be a beneficial tool when focusing on knee strength, but they may not be suitable for everyone due to strength and mobility levels.<\/p>\n \u201cResistance bands do not typically improve coordination or balance as effectively, since they often focus on a single joint or muscle group. As a result, they may not always train movements used in daily life,\u201d explains Monique Caruth, PT, DPT<\/a>, an APTA spokesperson who works frequently with older adults and is the founder of Caruth Home Health, providing rehabilitation, nursing, and social work services. \u201cFor many older adults looking to build knee strength for everyday movements, it may be more beneficial to begin with range of motion exercises. Simple exercises that mimic daily activities, such as standing, walking, or sitting down, can be more effective because they engage multiple muscles and promote better overall movement patterns.\u201d<\/p>\n Below are a few exercises to add to your morning routine, according to Grimm and Caruth.<\/p>\n \tSit-to-Stand<\/p>\n Begin seated at the front of a sturdy chair, feet under your knees.
\nLean forward just a bit.
\nTry to stand up without using your knees, hands, or additional support.
\nUse control to slowly sit back down.
\nPerform 3 sets of 10 reps.<\/p>\n