Subscriber Q and A Video: 5 Great Free Weight Exercises For Over 50

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exercises for over 50
Strength training exercises for over 50 are a critically important part of your overall fitness program if your goal is to stay as healthy and physically active as possible throughout your older years. There are 4 components of Physical Fitness: muscular strength, cardiovascular endurance, flexibility, and body composition.  Of the…

Subscriber Q and A Video: Best Exercise For Arthritic Knees

What’s  the best exercise for arthritic knees?  This question is on the minds of anyone who has painful knees due to arthritis, but wants to stay active and enjoy all the physical activities they love.

Arthritis is a disease that causes pain, swelling and stiffness in your joints. It’s common in knees.  The most common types are osteoarthritis and post-traumatic arthritis.

Arthritis wears away your cartilage — the cushioning between the three bones of your knee joint. Without that protection, your bones rub against each other. This can cause pain, stiffness and limited movement.

If you’re age 50 or older, you have a higher risk of getting knee arthritis. (My.ClevelandClinic.org)

Although there is no cure for knee arthritis, strengthening the muscles that surround the knee joint can help support and stabilize the knee, which can help reduce pain and improve function.  The trick is to find a way to do the strengthening exercises in a way that doesn’t hurt while you’re doing them.

And that’s what I cover in this video.

What’s the best exercise for arthritic knees?

Rob, one of my subscribers, recently emailed me about this topic.

Rob wrote:

“I could use some suggestions on exercises for my joints affected by arthritis. Specifically knee and wrist/hand joints.”

(I’ll cover exercises for wrist and hand arthritis in a future post.)

Rob, the winning formula for strength training with arthritic knees is a 3 step process –

Step One: Choose a safe, lower body pushing exercise.  Safe means you can exit the exercise at any point, and you don’t have to rely on balance or a high degree of athletic skill to perform the exercise correctly.  (So barbell squats are out).

Step Two: Position your feet properly to minimize shear force on your knee joints.

Step Three: Choose the ideal repetition speed to fully eliminate the force of momentum.

When you put all 3 steps together successfully, you’ll be performing the best exercise for arthritic knees, no matter what type of equipment you have available.

Check out this video to learn how to perform the best exercise for arthritic knees:

Can exercise reverse knee arthritis?

Exercise doesn’t reverse damage that’s already done. But it can prevent arthritis from getting worse. That can make a huge difference on the joints that support most of the body’s weight, such as the knees.

“Six times your body weight goes through the inside of the knee,” says UCLA Medical Center rheumatologist Roy Altman.

“The one thing that people don’t understand is that you have to do something,” Altman says. “When you don’t do anything with osteoarthritis of the knee, arthritis actually gets worse.”

Altman says. “If your muscles are weak, that adds direct pressure that’s not very good for the knee. If the muscles are stronger, you reduce that pressure that goes through the knee and improve the function.”

How can I improve arthritis in my knees?

Movement and exercise are super important for improving arthritis symptoms.

Arthritis slowly breaks down the body’s natural shock absorbers, the cartilage, that jelly-like substance between our bones and in our joints. When that happens, blood doesn’t circulate as freely and doesn’t deliver adequate nutrition to the cartilage.

All the cartilage nutrition, says Altman, comes through the joint. Massaging the joint through exercise helps get the blood supply going which, in turn, helps cartilage take in nutrition.

Another big plus for exercising through arthritis pain: Muscles surround the joint, and when muscles are bigger and stronger, the joint is more protected.

By exercising, those muscles take up the weight and take up the pressure, instead of the joint absorbing the force of the weight and the pressures.  This reduces the stressors on the joint itself.

Can you strengthen a knee with arthritis?

Strength and mobility exercises are among the most important things people with osteoarthritis can do for their knees. These exercises can relieve pain, strengthen the joints, and improve joint function. There’s no need to worry about damaging your joints if you do the right kind of exercises.

Many people with osteoarthritis avoid activity and exercise for fear of putting additional strain on their joints and wearing them out faster. But there’s no need to worry about that: In fact, lack of movement is bad for the joints.

For one thing, movement is important for the metabolic processes in the joint cartilage. Also, exercise can strengthen muscles, improve joint stability, and increase range of motion. This not only protects the knee but also helps in everyday life – for example, when climbing stairs or getting up from a chair.

Even if your joints hurt, it’s usually best to keep moving. But many people who have painful and stiff joints find that hard to do. That’s why it’s very important to find the right type of exercise.  Having a Coach can help avoid painful mistakes and also motivate you.

Even if your body first has to get used to activity and exercise and is a little tired afterward, studies show that it’s worth staying active. Regularly doing strength training exercises and activity can relieve pain and improve joint function after only a few weeks. Many people also feel better when they exercise because it increases your general sense of well-being, increases confidence in your own body, and helps clear your head.

Is walking good for arthritis in the knee?

Walking is recommended for people with arthritis, because it’s low impact and helps bone health.

Other benefits of choosing walking to keep active include:

  • You have the flexibility choose the distance and pace that suits you.
  • It’s a free activity which can be done pretty much anywhere. Whether that’s around the block, a stroll around town or a lap around the local park.
  • Being out in nature and getting fresh air has been proven to help boost mindset.

If you’re just starting out on a regular walking program, start slowly with a manageable walk each day, thinking about what works with your daily routine.

Once you’ve got used to walking more regularly, you can choose to gradually lengthen your walks, or maybe you could walk more frequently each week.

If the weather is bad outside, no need to miss your walk – just find the nearest indoor shopping mall and walk there.  (Just make sure to leave your credit card home 😉.)

Knee arthritis exercises to avoid

  • Any exercise involving twisting with your feet planted, like throwing a medicine ball while rotating your trunk
  • anything involving jumping
  • High impact running

Summary: The best way to exercise with arthritic knees

  • Although there is no cure for knee arthritis, strengthening the muscles that surround the knee joint can help support and stabilize the knee, which can help reduce pain and improve function.
  • Choose a safe, lower body pushing exercise.  Safe means you can exit the exercise at any point, and you don’t have to rely on balance or a high degree of athletic skill to perform the exercise correctly.
  • Position your feet directly under your knees to minimize shear force on your knee joints.
  • Lift the weight to the finish position in about 10 seconds without using momentum.
  • Smoothly change direction and lower the weight in about 10 seconds.
  • Change direction slowly when you start the next rep, without bouncing or slamming the weights.
  • Keep constant tension on the working muscles the whole time to maximize the muscle building effects while sparing your joints.
  • If in doubt about your exact speed, go slower, never faster.
  • Any exercise that involves jumping, twisting, high impact, catching or balancing has no place in your routine.

For answers to YOUR questions about how to build and maintain strength after 50 on a video like this, subscribe here,  then email me your question. 

Related content for best exercise for arthritic knees:

Subscriber Q and A Video: 5 Great Free Weight Exercises For Over 50

Strength training exercises for over 50 are a critically important part of your overall fitness program if your goal is to stay as healthy and physically active as possible throughout your older years.

There are 4 components of Physical Fitness: muscular strength, cardiovascular endurance, flexibility, and body composition.  Of the 4, muscular strength is the one that holds primary importance.  Strength is called upon more often in life than cardiovascular endurance or flexibility, and plays a central role in body composition.

And – a properly performed strength training program will positively affect cardiovascular endurance, flexibility, and body composition, but endurance training, stretching, or dieting do not improve muscular strength.  So strength training gives you the biggest “bang for your buck”, and done properly requires very little time – under 45 minutes a couple times a week.

What are the best exercises for over 50?

I recently got an email from a subscriber named Steve.

In response to my question “What would help you the most in a short workout video?”, Steve asked for:

“Videos of any free weight exercises you suggest. It seems like you mainly suggest machine exercises; I’m assuming for safety reasons. Thank you.” 

Exercise for over 50 can be done using weight training machines or with free weights like dumbbells. Each has their advantages and disadvantages, but when it comes to building muscle mass and strength after 50, free weights will definitely get the job done.

And, free weights are often the best option for home gym workouts for over 50 because they don’t take up a lot of space, and they are very versatile – you can do dozens of productive strength training exercises with one set of adjustable dumbbells.

In this video I share 5 great free weight exercises for over 50 that can be done at home, even if you only have a small space or a limited budget.

The last exercise shown is a “rebuilding” exercise for the shoulders which will make you more resistant to musculoskeletal shoulder injuries in the future, not to mention keeping your shoulder muscles and joints functioning at their highest possible level of pain free function.

Check out this video to learn 5 great free weight exercises for over 50:

What is the best form of exercise for over 50?

Numerous studies, including this one published in The New England Journal of Medicine, have found that resistance training can counteract muscle weakness and physical frailty in older people.

Building muscle after 50 through proper strength training is the best investment you can make in yourself to keep you strong, active, and living fully for a long, long time. Get started now applying the principles and techniques outline here, and enjoy your later years to the fullest!

For answers to YOUR questions about how to build and maintain strength after 50 on a video like this, subscribe here,  Then email me your question. 

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developer NASA

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Samantha Green
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Rob Smith
designer

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John Smith
developer NASA

Great theme. It’s the second I have bought from you & I am very impressed.. I have bought a lot of themes but only ever given two 5 star ratings, both for your items. Your work is the best on themeforest – cheers!!

Samantha Green
buyer

Like the theme design. But the biggest thanks for user support. This is a very important, if not the most important indicator. We will recommend!

Rob Smith
designer

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John Smith
developer NASA

Great theme. It’s the second I have bought from you & I am very impressed.. I have bought a lot of themes but only ever given two 5 star ratings, both for your items. Your work is the best on themeforest – cheers!!

Samantha Green
buyer

Like the theme design. But the biggest thanks for user support. This is a very important, if not the most important indicator. We will recommend!

Rob Smith
designer

I just think is versatile enough. As always, there are better and worst, but I feel satisfied with the product. they are giving what you see in the demo and is a great solution for websites.

John Smith
developer NASA

Great theme. It’s the second I have bought from you & I am very impressed.. I have bought a lot of themes but only ever given two 5 star ratings, both for your items. Your work is the best on themeforest – cheers!!

Samantha Green
buyer

Like the theme design. But the biggest thanks for user support. This is a very important, if not the most important indicator. We will recommend!

Rob Smith
designer

I just think is versatile enough. As always, there are better and worst, but I feel satisfied with the product. they are giving what you see in the demo and is a great solution for websites.

John Smith
developer NASA

Great theme. It’s the second I have bought from you & I am very impressed.. I have bought a lot of themes but only ever given two 5 star ratings, both for your items. Your work is the best on themeforest – cheers!!

Samantha Green
buyer

Like the theme design. But the biggest thanks for user support. This is a very important, if not the most important indicator. We will recommend!

Rob Smith
designer
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