What exercises can strengthen your knees?

As we age, our organs will slowly undergo degenerative changes, and some diseases are more likely to come. The knee joint is also a part that is prone to disease. If we don’t want to be troubled and hurt by diseases such as arthritis, we must pay attention to strengthening knee exercises in normal times to make them more disease-resistant. So, what exercises are effective for knee exercises?

1. You can take outdoor walking exercises in your own community. The pace should not be too fast. Each step should be 30 to 40 centimeters long and the pace should be controlled at 40 to 50 steps per minute. When you first start exercising, it is advisable to walk for 30 minutes a day. Later, you can increase the amount of time appropriately based on the recovery of your personal knee joint. You will see obvious results after 3 months.

2. After improving the knee joint function through walking, you can start jogging to further restore knee joint dysfunction. When jogging, you should choose sports shoes and softer roads to avoid knee joint injuries and sprains. If you experience knee pain while jogging, you should stop immediately and rest at home for a few days to allow it to recover.

3. Indoor swimming is also a sport that patients with knee joints can choose. Since it is exercised in water, there is no weight on the knee joint, which can help restore knee joint function and enhance muscle strength and body joint flexibility. It is recommended to exercise in a constant temperature swimming pool during cold weather.

4. Cycling is an exercise used by knee joint patients in the later stages of recovery. It enhances lower limb muscle strength, joint flexibility and stability, and can effectively treat knee joint diseases. It is also an aerobic exercise that can help people improve their cardiopulmonary function.

5. Yoga is allowed, but you must have a professional teacher to guide you. Tell the teacher about your specific physical problems, and then choose some movements that suit you to practice. When practicing Tai Chi, there will be many half-squats and vertical movements, which will require the use of the knees, but since the amplitude is not large and the movements are slow, it is still okay.

Now everyone knows what exercises can exercise the knees. If there is a problem with the knees, it will have a certain adverse effect on the patient's walking. Therefore, we must learn to protect our knees in normal times. If possible, it is best to exercise to enhance the knee's resistance to disease and stay away from the invasion of diseases as much as possible.