As time passes, you may have noticed that some parts of your body have aged more rapidly than others, especially your knees. Many middle age men and women suffer from knee problems like tendonitis, arthritis, and a limited range of motion. If you are unhealthy or overweight, you are more likely to have knee problems. This is why it is important to achieve knee fitness over 50.

Fitness over 50 includes the health of your joints, especially your knees. After age 50, it is even more critical that you protect and strengthen your knees. Everyday, your knees bear all of your weight as you walk, stand, go upstairs, and perform many other basic activities. Weak tendons and muscles do not fully absorb shock before it reaches your knees and causes joint damage. Joint damage can eventually limit your knee's ability to bear weight and restrict movement. If you want to be able to stay independent later in life, you have to focus on strengthening your knees today.

Warming up before any exercise is critical to protecting your knee. Start by walking around to stretch your thigh muscles and loosen your joints. Next, bend your leg and slowly lift your knee up to your chest. Do this at least 10 times per knee. Finally, hold your ankle in your hand and gently pull your leg up behind your back. This will stretch out the muscles that support your knees while you exercise. Repeat this exercise at least 10 times per knee.

Knee exercises can be a basic or as intense as you want. Leg press and leg curl machines exercise your knees and you can add weight as you become stronger. If you do not want to use machines you can also perform leg lifts, short-arc leg extensions, partial squats, hamstring curls, and leg swings. Make sure that you perform movements which put resistance on your knee and legs from various angles and directions. This will increase your knee support through a full range of activities. Finally, any exercise which reduces weight will benefit your knees because it will lighten the load on your joints.

An important aspect to knee fitness over 50 is to strengthen the supporting muscles in your thighs and calves. You also need to keep the tendons attached to your knee flexible. Yoga is an excellent way to stretch and tone your muscles and tendons. A yoga instructor should be able to recommend specific movements that will benefit your knee. Also, Pilates uses your body weight as resistance and strengthens your leg muscles.

If you have an overly weak knee, you should consider using a knee brace. Knee braces vary according to your needs. A functional knee brace can give you basic support during normal exercise. If you have already injured your knee, your doctor may give you a rehabilitative brace which limits activity. Many people who have arthritis find relief and support from an unloader brace.

If you have over stressed a knee, you should give it rest. If there is pain, redness, or swelling you should take a break from exercising for a couple of days. If the discomfort continues, you should consult your doctor. You doctor can help you create an exercise plan for fitness over 50 that will accommodate your knee strength. Also, you doctor may recommend vitamin supplements to promote joint health.

As you strengthen, tone, and stretch your legs you are increasing the health of your knees. You will need healthy knees to be able to climb stairs and walk with loved ones later in life. If you care for your knees now, they will support you into your 70s, 80s, and later.