How to strengthen your knees despite the growing age

In order to do sports, you knees are extremely important. Most of the sports would involve you to run and change direction and for that the knees must be in perfect shape. However, with age you will notice that your joints are going to get weak and it becomes relatively difficult for you to repeat what you could four to five years ago. The knee joints are extremely fragile and since you must have given them a good pounding over the years, keeping them in shape becomes difficult. In order to enjoy an active lifestyle for the next several years, your knees must be strengthened so you can keep working the way you used to.

Instructions

  • 1

    Start off by doing the seated knee exercises. For this you will require a chair and another object which can hold your knee in a locked position. Extend your leg and put the other foot firmly on the floor with your back straight. Keep holding yourself in the same position for at least 20 to 30 seconds. Repeat the same step for both the legs at least 5 to 10 times, depending upon your stamina.

  • 2

    Another seated knee exercise will involve two chairs. Sit on one chair and extend your leg to put it on the other chair. Start raising your leg over that chair and hold it there for 10 seconds at least. Make sure your back is straight while you are performing this exercise. Keep repeating this exercise for both the legs as it will aid you in strengthening your knees.

  • 3

    Another exercise can be performed while lying down on the floor. Make sure that your back is firmly pressed to the floor and straighten both your legs. Slowly raise one leg as far as you can take it. Make sure that it does not cause you any pain. Hold the leg at its peak for as long as you can and bring it back down. Repeat the same step for both the legs for at least 5 times.

  • 4

    You must ensure that your body is consuming the right amount of Vitamin C during the day. It is extremely important for repairing your tissues and joints. That is why oranges, grapefruits, pineapples are all considered healthy for old people.

  • 5

    Your diet must also be rich in Vitamin E. It helps your hinder all enzymes and then breaks them so they can enter the cartilage in your joints. You can find Vitamin E in your green vegetables such as Spinach and Broccoli.

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