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The Best Exercises to Do for Bad Knees

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If there’s one part of the body that injures easily, it’s the knees. As a complex joint, knees are vulnerable to sprains, ligament tears, fractures, and dislocations. These can interfere with everyday tasks and make it difficult for you to reach your fitness goals.

Once it was thought that rest was necessary in healing from knee injuries and other kinds of injuries. But these days, doctors and therapists recommend exercise as an important part of the healing process. The right exercise can strengthen the knees, so you recover sooner.

However, it’s important that the exercise you do assists with healing and does not worsen your injury. So, what exercises should you be including in your workouts? Here are some that are recommended.

Resistance Band Sidestep

  1. Wrap a resistance band around your ankles.
  2. Bend your knees slightly with your feet hip-width apart.
  3. Step to the side until the band provides resistance. Then bring your foot over to recreate your original stance.
  4. Repeat this movement for 10-15 steps in one direction, then switch to the other direction.

Clamshell

  1. Lie on your side on the floor with your legs stacked and knees bent at a 45-degree angle.
  2. Lift your top knee as high as you can keeping your knees steady and your top foot down. Your legs should mimic a clam opening.
  3. Hold, then bring your knee back so you are in a closed position.
  4. Continue the movement for 15 to 20 reps per side.

Glute Squeeze

  1. Stand with your feet shoulder-width apart.
  2. Squeeze your glutes as tightly as you can and hold for four seconds.
  3. Release and repeat for a total of 10 too 12 reps.

Quad Sets

  1. Lie down with one leg straight out in front of you. The other leg should be bent so your knee is in the air and your foot is flat on the floor.
  2. Press your foot to the floor so you tighten the muscles on the top of your thigh.
  3. Hold for six seconds, then rest for ten seconds.
  4. Aim for 12 reps.

Heel and Calf Stretch

  1. Stand facing a wall.
  2. Place your hands on the wall and move one foot as far back as you can comfortably. Your toes should be facing the wall with your heel flat, and your knees slightly bent.
  3. Lean into the stretch and hold for 30 seconds.
  4. Change legs and repeat twice for both legs.

Quadriceps Stretch

  1. Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
  2. Grab your foot to bring it up towards your glutes. Gently pull it up as far as you can.
  3. Hold for 30 seconds.
  4. Return to standing position and change legs.
  5. Repeat 2 times on each side.

These exercises will help strengthen your knees and keep you in shape while you’re healing. Which will you be incorporating into your routine?

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In Health & Fitness

What Body Women’s Body Parts are Crucial to Keep in Shape

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Many of us work out. But do you do targeted workouts that are designed to strengthen one part of the body? If so, you may want to decide on which part of the body you should be focusing on.

Experts recommend that women focus on their upper body, core, pelvis, and knees. This article will explain why each of these body parts of so important.

Upper Bodies

Active women often walk around giving their legs and lower body a workout. But they don’t concentrate as much on their upper bodies. When upper bodies are weak, women are more prone to neck and shoulder strain.

The best way to maintain upper body strength it by doing pushups. These include wall pushups and floor pushups. Even carrying groceries can give your upper body a workout.

Core

When we think of the core, we think of the abdomen. But the truth is, the core affects so many regions of the body. A strong core helps the body balance and lowers the risk of back pain.

If you would like to build strength in your core, yoga and Pilates are recommended. The forearm plank move can also be beneficial. This involves lying face down on the floor with your elbows tucked into your sides and raising your body using your forearms and toes.

Pelvis

The pelvic floor muscles are an important target as they play a key role in maintaining bladder, bowel, and bladder function as well as the supporting organs and the spine and legs. Women tend to experience weakness in this area, especially after childbirth. Dysfunction could lead to issues with the bowel and bladder.

There are several exercises that work the pelvic muscles. One involves lying on our back with your knees bent and your feet on the floor. Then lift your pelvic muscles inward and upward. Hold, release, and repeat.

Knees

Knees are vital to stability. They are also prone to strain and injury. Women tend to be more prone to knee injury than men due to their wider hips and their propensity for wearing heels.

Contrary to what most may think, an elliptical does not work out the knees at all. However, you can target them with a leg lift. Lie on your stomach and lift one leg straight out behind you so your thigh is off the floor. Return to the floor and repeat. Then switch legs.

A full body workout is beneficial. But if you are looking to target specific areas of the body, the upper body, core, pelvis, and knees are recommended. Good luck reaching your fitness goals.

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Best Fitness Routines for Menopausal Women

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It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.

Menopausal Health Concerns

Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:

• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.

What Exercises are Best for Menopausal Women?

It is recommended that menopausal women engage in the following workout routines to maintain optimal health.

• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.

Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.

Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?

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