Keeping your knees in top form is one of the best ways to stay active and independent with age.

Staying in top shape is one of the best gifts you can give your mental and physical well-being as you age. For instance, strong, capable knees can help shield your joints from daily wear and tear while absorbing shock. If you’re looking to restore knee strength, we have four exercises to consider adding to your routine.

“As we age, there are three crucial factors: mobility, flexibility, and movement that play a big role in creating a happier and more active life. Physical freedom is the key no matter what age,” explains Eric North, The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality.

Below, North shares four of his top-recommended daily moves to build strong, healthy knees.

Chair Squats

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Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
Activate your core and keep your chest lifted.
Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
Lightly touch the surface of the chair with your glutes.
Press through your heels to rise back up.
Perform this exercise for 1 to 2 minutes.

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Straight-Leg Raises

Start by lying flat on your back with your arms extended overhead.
Keep one leg extended on the mat and the other bent.
Activate your core as you lift the extended leg, keeping your lower back pressed into the mat.
Hold for 3 seconds at the top.
Use control to lower your leg.
Repeat on the other side.

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Seated Knee Extensions

Begin seated with your knees bent to 90 degrees.
Brace your core.
Gradually straighten one knee until that leg is completely extended.
Hold at the top for 3 to 5 seconds.
Lower with control.
Repeat on the other side.

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Standing Calf Raises

Begin by standing tall with your feet hip-width apart.
Face a countertop with your hands lightly resting on the surface for support.
Engage your core.
Rise onto your toes slowly.
Hold for 2 to 3 seconds at the top.
Lower back down with control.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa