The Key Knee Exercise to Protect Your Health After 50

According to the Centres for Disease Control and Prevention (CDC), one in four seniors over 65 experience a fall annually, making falls a serious health risk for this population. For younger people, falls may cause minor injuries, but for elderly folks, they can be fatal. A strength and balance program can help prevent falls later in age, even though many people in their 50s may not be concerned about their risk of falling.

The weighted high knee exercise is one of the finest ways to prevent falls. Strength coaches and physical therapists suggest this is a cardio-intensive activity that increases cardiovascular endurance and heart rate. Additionally, it enhances circulation and fortifies the heart.

The high knee exercise also improves balance and strength, all of which are critical for preventing falls as you age.

Maintaining mobility and lowering the risk of falls requires strengthening muscles and enhancing balance. Some people find it difficult to even stand on one leg. By using your foot and core muscles, this exercise improves stability. The exercise becomes even more beneficial for preserving muscle mass and boosting bone density—two things that are essential for long-term health—when weights are added.

After the age of 30, muscle mass starts to decrease, and as we age, this process quickens, making daily activities like walking and housework more challenging.

According to physicians, preserving muscle mass as we age can greatly lower our chance of falling and dying young. Starting a fitness regimen can increase your longevity, even if you haven't done much exercise in the past. According to a study, exercising for just three hours a week can cut the risk of dying young by as much as 50%.

The benefits of including exercise in your regimen can persist for a long time. Exercise for at least a year can reduce fall risk by 12% and injury from a fall by 26%, according to a 2018 meta-analysis published in JAMA Internal Medicine that looked at data from over 21,000 people.

There are metabolic advantages to strength exercise as well. "Muscle is metabolically active tissue, and adding muscle mass can lower the risk of metabolic conditions and help with healthy weight management," said a doctor.

To improve your balance, begin the high knee exercise without any weights. Feel the earth beneath both feet while standing with your feet hip-width apart (if you're not using weights, you can stand barefoot). As you bend your right knee, shift your weight to your left foot and use the muscles in your left leg. Use a countertop or wall for balance if needed.

To engage your left leg and hip, raise your right thigh until it is parallel to the floor and plant your left foot firmly. Keeping your right thigh horizontal, apply light pressure with your right hand to increase resistance. You might sense that your core is stabilizing you. After a few seconds of holding, switch legs. For each leg, aim for 12 repetitions.

Add dumbbells to make it more difficult. Hold one dumbbell towards your chest or two at your sides in each hand. For a more difficult variation, march with your knees high and raise the dumbbells overhead. Another option for makeshift weights is to use everyday objects like a heavy book or a water bottle.

Adding weights and reducing the speed calls for greater attention to movement and balance, even if you've done high knees before. This workout is fantastic since it doesn't require a gym; you can do it while you wash your teeth or wait for your tea to steep.

"Choose an exercise you enjoy that fits easily into your daily routine," advises another physician, who advocates for regularity. "If you dread going to the gym every day, sticking to a program will be difficult."

Increase the intensity gradually by adding additional reps, sets, or decreasing rest time to maintain your gains in strength and balance. Additionally, you can maintain your equilibrium for longer.

Doctors also advise adding high-intensity interval training (HIIT) to your regimen. This can increase longevity and lessen physical and cognitive deterioration as we age since it consists of short bursts of intensive exercise interspersed with rest intervals. Increasing VO2 max, a crucial biomarker of lifespan, is one of the many advantages of high-intensity exercise.

You may preserve your independence, lower your risk of falls as you age, and safeguard your general health by making a commitment to strength and balance exercises like the weighted high knee.