By SPEAKIN’ OUT NEWS
Your knees carry you through almost everything you do — walking, climbing stairs, standing, squatting, and getting through daily life. Over time, that pressure can lead to stiffness, swelling, pain, and reduced movement. But aging does not automatically mean bad knees.
Healthy knees depend on daily habits that protect the joint, strengthen surrounding muscles, and reduce unnecessary strain.
Key habits include:
Manage your weight: Extra pounds place added pressure on the knees, which can increase wear and tear over time. Even modest weight management may help reduce stress on the joints.
Build supporting muscles: Strong thighs, hamstrings, calves, and glutes help stabilize the knees. CDC recommends that adults 65 and older include muscle-strengthening activities at least two days a week.
Stretch and stay mobile: Tight hips, calves, and hamstrings can limit movement and put strain on the knees. Gentle stretching, yoga, and mobility work can help reduce stiffness.
Choose low-impact movement: Walking, swimming, cycling, water aerobics, and elliptical training can help strengthen the body without pounding the joints. CDC recommends adults 65 and older get at least 150 minutes of moderate-intensity aerobic activity each week, as abilities allow.
Do not ignore pain: Swelling, instability, clicking that limits movement, or pain lasting more than a few weeks should be checked by a medical professional.
Eat for joint health: Leafy greens, berries, beans, nuts, seeds, and fatty fish may help support the body’s fight against inflammation.
Wear supportive shoes: Good footwear can improve alignment and reduce strain on the knees.
Prioritize rest: Sleep and recovery give the body time to repair and may help reduce pain sensitivity.