World Arthritis Day 2024: Leg raises, wall squats and other best exercises to strengthen your joints

Exercise benefits: Regular exercise plays a crucial role in improving joint stability and function by fortifying the muscles that support your joints (Image: Canva)

Ageing is a natural process that affects every part of your body, including your joints. As you grow older, your joints can become stiffer, weaker, and more susceptible to injury, leading to pain and reduced mobility. However, maintaining joint health is crucial for preserving your independence and overall quality of life.

One of the most effective ways to support your joint health is with regular exercises, says Dr Akhilesh Yadav, Associate Director- Orthopaedics and Joint Replacement, Max Hospital, Vaishali, Ghaziabad. “Engaging in physical activity not only strengthens the muscles surrounding your joints but also enhances flexibility and boosts circulation,” he explains. Dr Yadav goes on to stress the importance of maintaining joint health for better mobility and injury prevention, particularly as you age. “Regular exercise plays a crucial role in improving joint stability and function by fortifying the muscles that support your joints,” he says.

Dr Yadav suggests these 6 effective exercises to keep your joints strong and healthy as you age:

• Leg raises: Leg raises are a great way to build stronger quadriceps and hip flexors, which are important for supporting the joints. Lie on your back with one leg bent and the other straight to complete this exercise. Raise the straight leg gradually to a 45-degree angle, hold it for a short while, and then bring it back down. Continue on the opposite side.

• Legs extension: The goal of leg extensions is to strengthen the quadriceps, which are essential for maintaining knee stability. Maintain a straight back while sitting on a chair or bench. One leg should be slowly extended until it is straight, held for a little while, and then lowered again. Continue with the opposite leg.

• Exercise for the hamstring muscles: This exercise supports the knee joint. Maintain a straight posture by grasping a chair or wall for stability. Maintaining alignment between your thighs, bend one knee to move your heel towards your buttocks. After lowering the leg, switch to the opposite side. By strengthening your rear thigh, this exercise lessens the strain on your knees.

• Step workouts: Step workouts are excellent for strengthening the knee and hip joints and enhancing balance. Employ a low platform or a step. One leg should be raised first, and then the other. Return in the same sequence. Lower body muscle strength and joint mobility are enhanced by this workout.

• One-leg dip: Dips performed on one leg help to enhance balance and develop the knee muscles. Elevate your body to a little dipping position by bending your knee slowly while standing on one leg. Get back up and switch your legs.

• Wall squats: These exercises focus on the muscles surrounding the ankles, knees, and hips. Maintaining a straight back, take a few steps back and lower yourself into a squat against a wall. Hold for a few seconds, then return to the starting position. This workout strengthens the lower body's various joints.