Knee-friendly exercises for over-50s
Six chair and wall moves, no jumping, for easier sit-to-stand and steadier walking.
Strong knees come from strong thighs and glutes. Resting completely out of fear lets the muscles weaken and the knee hurt more. These moves involve no jumping or kneeling and need only a chair and a wall.
The two-point pain rule
Rate pain from 0 to 10. During exercise, a rise of no more than 2 points that settles within 24 hours is acceptable. More than that, or a swollen knee, means fewer reps next time.
Check with a doctor first if
You have heart disease, uncontrolled high blood pressure, a recent joint replacement, or a hot, red, swollen knee.
Blood pressure monitor
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Questions
Is walking good for sore knees?
Yes. Walking on flat ground is good for joints. Start with 10–15 minutes and build up weekly.
Should I climb stairs for exercise?
Stairs load a sore knee heavily. Start with chair sit-to-stands instead.
