Your knees must bear the weight of your body during your lifetime. Keep them strong and flexible by engaging in regular exercise that promotes knee joint strength. A number of exercises and activities that you enjoy will help you achieve optimal knee joint health and fitness. If you're overweight, obese or have not exercised in a long time, talk to your doctor about appropriate knee exercises before you start a new routine.
Walking
Walking is an effective way to get your body used to exercise and movement, and also enhances cardiovascular health -- as well as gets your knee joints moving. If you're just starting a walking program, start on level surfaces. Walking on a dirt track is easier on the knees than walking on cement. Walking on a treadmill is also effective -- as your knees grow stronger, increase incline on the treadmill or add slopes or hills to your walking route. Walk between 30 and 60 minutes every day, suggests the Mayo Clinic.
Knee Bends
Knee bends focus on strengthening the hips, buttocks, thighs and hamstrings. For beginners, don't bend as far down as advanced exercisers. For example, a beginner or elderly person may begin by standing behind a chair, holding onto it for balance. Feet should be shoulder-width apart. Slightly bend the knees, keeping the buttocks aligned with the heels as you dip slightly downward, keeping your back straight as you bend and then lift yourself upright. More advanced exercisers may stand with feet slightly wider than shoulder-width apart. Bend your knees, lean slightly forward and press your buttocks backward, lowering your torso until your knees are parallel to the floor. Hold for a moment and then stand upright. Perform five to 10 repetitions at least once a day, but several times daily if you can.
Knee Extensions
Increase the strength and range of motion in your knee joint by performing knee extensions. As you grow stronger, add light toe or ankle weights if desired, and with the advice of your physical therapist or doctor. Perform knee extensions by sitting in a chair, back straight. Grasp the bottom of the chair and lift your right leg upward, pressing your heel outward as if leading the extension with the heel. Try to lift your foot so that your knee is straight but not locked. Lower and then repeat as desired. Switch sides and work the other knee. You can perform knee extensions throughout your day, but aim for a minimum of once a day in the morning to loosen stiff joints.
Knee Dips
Knee dips focus on the muscles surrounding the knee joint and work the thighs and hamstrings. Use a chair or table for balance if necessary. Do this exercise by standing with your feet pointed forward and your knees slightly bent. Lift your right foot slightly off the floor and balance on your left leg. Lift your torso weight up and down in a very small movement that increases strength and balance on the standing leg. Repeat five to 10 times and then repeat on the other leg. You can do this exercise one or more times a day depending on your knee strength and fitness level.
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