The passage of time is taking a toll on your body, especially your knees. It is common to find men and women over 50 who are plagued with tendonitis, arthritis, and limited movement in their knees. If you are unhealthy or overweight, you are more likely to suffer from knee problems. Therefore, the sooner you can achieve knee fitness over 50 the better off you will be.
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.
The best way to protect your knees during exercise is by warming up beforehand. Start with a short walk to loosen and stretch your leg muscles and joints. Next, bend you leg and slowly pull your knee up to your chest. Do this 10 times per leg. Finally, grab your ankle and gently pull your leg up behind your back. Repeat this stretch 10 times as well. These stretches will prepare your knees for the intensity of your full exercise program.
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 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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