A combination of exercises to target specific areas to relieve muscle and joint pain thankfully does not call for a slew of hard-hitting, strenuous activity.
In fact, pushing yourself too far could lead to further injury. Instead, gentle exercises are the way forward if you have strengthening in mind.
Addy Duarte, who has built up her platform showing women over 40 how to stay fit and flexible, has recently shared the best beginner moves to help "protect your joints and strengthen your knees".
“These knee strengthening exercises will protect your joints and strengthen your knees leading to less pain, fewer injuries and better movement," the trainer raved.
Leg extensions work the quadriceps
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"These exercises can be done at any place and be adjusted to any fitness level," she added.
The first beginner exercise that Addy demonstrates are leg extensions. These can generally be adjusted to correspond with your activity levels and, more generally, what you feel comfortable with.
At the base level, this move works to strengthen the quadriceps, which are made up of four muscles on the front of the thigh. As an isolation exercise, this move solely works out these muscles.
She started off by simply sitting up straight on a chair with her feet flat on the floor. Slowly and in a controlled manner, Addy straightened her knee.
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The second exercise that the fitness guru demonstrated is leg lifts and cross overs, which involves her sitting with her back straight at a 90-degree angle on the floor.
With her legs lying straight in front of her, she slowly lifted her leg, keeping it extended, and lifted it over a dumbbell, although any small object can be used, touching the floor on the other side.
She then returns her leg in the same fashion in a controlled manner, ensuring that her posture remains upright and her muscles engaged.
For extra stability, rest your hands by your sides or behind your back for further support.
Steps ups are a more advanced move, according to Addy
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One follower explained that they struggle to get on the floor, but Addy recommended simply building strength by practicing the moves that are able to be done standing or sitting, such as the leg extensions.
She also demonstrated the more advanced move of step ups, which involves simply stepping onto a higher platform, and then stepping backwards off the ledge.
The move works out a number of muscles in the lower half of the body, including the quadriceps, glutes, hamstrings, calves, hip adductors and hip flexors.
For a bit more of a challenge once you have mastered the beginner step, the reverse step up can work the same muscles through a different method.
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