Save your Knees and Stay Fit

Knees are one of the important joints of our body which bear our weight. As we grow older the wear and tear also sets in. For those blessed with good health and are not overweight as they age it is important to incorporate a good diet and exercise to keep the whole body in tune and healthy. Apart from regular exercises you could do these few exercises to keep your knees from creaking and stay fit.

These exercises can be done at home and at work and just by doing a few repetitions of these simple knee exercises every day you are ready to go!

Up the Stairs- Step-Up

Place your left foot on the first step of a stairway and your hand on the wall or railing for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot's off the ground. Hold for a second, and then step back down off the step onto your right foot, so there's no weight on your left foot. Repeat up to 6 times. If Reverse legs, and repeat up to 6 times.

 

Sit  Up and Down
Sit in a firm, armless chair with your feet flat on the floor and your arms crossed or loose at your sides. Slowly stand up, using deliberate, controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. Note: Check your knees -- when going up or down, they should never move forward beyond your toes.

Knee Extensions

Sit in a firm chair with your feet on the floor and your arms loose at the sides. Lift on leg up till it is extended straight at the Knee level. Hold for 10 to 15 secs and slowly bring it down. Repeat with the other leg. You can do 5 to 10 repetitions.

Apart from these exercises the number-one secret for happy knees is to stay at a healthy weight. Every extra KG you gain puts extra f pressure on your knees when you walk .