I'm a physiotherapist — these are the 3 exercises I'd never skip to keep your knees strong as you age

Knee pain is a serious concern for many people, but there are exercises that can help maintain strong and healthy knees as you age. Physiotherapist Rebecca Bossick, co-founder of One Body LDN, recommends three knee-strengthening exercises to keep your knees in top condition.

1. Sit-to-Stands: This exercise focuses on the quadriceps, gluteus maximus, hamstrings, core, and calves. To perform it, sit on a chair with feet flat on the ground and lean forward to rise up using your heels. Control the descent back down without using your hands for momentum. Aim for three sets of 10-12 repetitions, three or four times a week. Progress to bodyweight squats without the chair as you feel comfortable.

2. Step-Ups: These exercises isolate the knee, working one leg at a time, which improves unilateral strength and balance. To do it, find a step or box below knee height, step onto it with one foot, and push through the heel to lift your body up, then lower back down. Progress by adding height or holding weights as you complete your sets. Aim for three sets of 8 repetitions per leg.

3. Straight Leg Raises with a Hold: These exercises target the quadriceps without putting stress on the knee joint. Lie on your back with one leg bent and the other straight, tightening the thigh of the straight leg. Slowly raise the leg to the same height as the bent knee and hold for a few seconds, keeping the thigh engaged. Lower the leg back down slowly and with control. Aim for three sets of 12-15 repetitions per leg.

These exercises help build strength in the muscles surrounding your knees, improving stability, balance, and weight-bearing. Always listen to your body and stop if you experience sharp pain, numbness, or tingling. Consult with a physical therapist or other healthcare professional for personalized recommendations based on your specific situation.