You may have noticed that the toll of aging has been greater on some parts of your body than others. It is very common for middle age men and women to suffer from knee problems such as arthritis, tendonitis, and limited range of motion. This is especially so for people who are unhealthy and over weight. Therefore, it is important that you begin to focus on knee exercises and fitness over 50.

Knee health is a vital part of fitness over 50. If you are over 50, it is even more critical that you strengthen and protect your knees. All day long, your knees bear your weight as you walk, stand, go upstairs, and do many other basic activities. If you have weakened muscles and tendons, they are not adequately absorbing shock before it travels to your knee joint and causes damage. This damage can wear down your joint and eventually limit your range of motion and load bearing ability. Therefore, if you want to remain independent later in life you must keep your knees strong.

A good warm up is critical to protecting your knee. Begin by walking around a short while to loosen and stretch your muscles and joints. Then, bend your leg and slowly pull your knee to your chest. Repeat this action 10 times per knee. Next, pull your leg up behind your back by holding your ankle. Repeat this movement 10 times per knee. These stretches will prepare your knee’s support muscles for more intense exercise.

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.

An important aspect to knee fitness over 50 is to strengthen the supporting muscles in your thighs and calves. You also need to keep the tendons attached to your knee flexible. Yoga is an excellent way to stretch and tone your muscles and tendons.

If you have an overly weak knee, you should consider using a knee brace. Knee braces vary according to your needs. A functional knee brace can give you basic support during normal exercise. If you have already injured your knee, your doctor may give you a rehabilitative brace which limits activity. Many people who have arthritis find relief and support from an unloader brace.

If you happen to overwork your knees you should rest. If you have pain, redness, or swelling you should take a break for two or more days. If the problem persists, you should talk to your doctor. He can help you develop an exercise plan for fitness over 50 that will benefit your knees. He may also recommend vitamin supplements for joint health.

Strengthening, toning, and stretching your legs increases your knee health. Healthy knees are important if you want to climb stairs or take a stroll with loved ones later in life. Caring for your knees now will give you the support you need in your 70s, 80s, or even later.

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