Wants to exercise but have never done it before or don't know where to begin?
If you have followed our previous blog post on “8 Tips to a Healthy Knee as You Age”, one of the tips is to stay active by doing exercises. If you are someone who has never done any exercises before, continue reading to learn 7 easy exercises.
Follow these 7 exercises as a start.
1. Heel Raise
Start with standing with both feet shoulder width apart. You can hold onto a chair or support yourself against a wall. Then raise your heel up and down.
2. Calf Stretch
Start with standing while holding on to a chair or a wall, keep one leg back with your knee straight and heel flat on the floor. Slowly bend your front knee and move your hips forward until you feel a stretch at your calf. Hold this position for at least 10 seconds.
3. Sit to Stand Exercise
Start by sitting on a chair with hands on your knee. Stand up without moving your knee, making sure your back is straight. Then sit back down on to the chair.
4. Hamstring Stretch
Sit on the floor with one leg straight. Bend forward to touch the toes or until you feel a stretch at your hamstring. Hold this position for at least 10 seconds.
5. Knee Curl
Lie down on your stomach. Tie a resistance band at both your ankles. Bend one knee up and down. Repeat this with the other leg.
6. Single Leg Raise
Lie down on your back. Lift up one leg in a straighten position and then put it down. Repeat the same for the other leg.
7. Knee Rolling
Lie down on your back with both knee bended and feet flat on the ground. Roll your knee to the left and right without moving your body.
Repeat each exercise for at least 10 repetitions. You can take a break in between each exercise. Once you feel that it has become easier to perform the exercises, you can increase the number of repetition or you can do 2 sets each.
If you have any underlying medical condition, please consult a medical professional first before starting an exercise.
