5 exercises to age-proof your joints

#1 Knee Extension Exercise

Purpose of this exercise

Strengthening your knees will improve your ability to stand and balance. This exercise will improve your available knee range of motion.

Step 1

Sit in a chair with feet flat on the floor.

Step 2

Straighten out your right knee and hold for a few seconds. Then straighten out your left knee and hold for a few seconds. Repeat 10 times on each leg.

#2 Hip Flexor Exercises

Purpose of this exercise

This exercise will strengthen your hips and thighs. With correct seated posture it will also help your abdominal muscles.

Step 1

Sit in a chair with feet flat on the floor.

Step 2

Lift up your right knee as high as comfortable. Lower your leg.Alternate lifting your knees for a total of 10 lifts each leg.

#3 Hip Extension Exercise

Purpose of this exercise

This exercise will help with strengthening the hip muscles. This will improve the ability to walk and propel yourself forward or up stairs.

Step 1

Stand, using a chair to balance yourself.

Step 2

Extend your leg backward, keeping your knee straight. Return to the start position and repeat 10 times with each leg.

#4 Straight Leg Raise

Purpose of this exercise

To increase your quadriceps and hip flexor strength. To strengthen your abdominal muscles. Allow you to advance your leg during walking with greater ease.

Step 1

Lie on your back with one knee bent and one knee straight, toes pointing upward to the ceiling.

Step 2

Raise your  straightened leg to the level of the other bent knee. Return to the starting position and repeat with each leg 10 times.

#5 Side Hip Raises

Purpose of this exercise

Safely strengthens your side hip muscles. Helps maintain your lower body endurance to better walk and side step around objects.

Step 1

Stand, using a chair to balance yourself.

Step 2

Lift your right leg to the side as high as comfortable. Return to the starting position, then repeat 10 times. Continue with the left leg.

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