Improving knee health as you grow older involves a combination of lifestyle changes, exercise, and preventive measures. Here are some detailed strategies based on the provided search results:

Weight Management

- Maintain a Healthy Weight: Excess weight puts additional stress on your knees, increasing the risk of pain and conditions like osteoarthritis. Losing even a small amount of weight can significantly reduce the pressure on your knees[1][2][4].

Exercise

- Low-Impact Exercise: Engage in low-impact activities such as swimming, cycling, and walking. These exercises help maintain fitness without putting excessive strain on your knees[1][2][3][4].

- Strength Training: Strengthen the muscles around your knees, including the quadriceps, hamstrings, glutes, and hip flexors. Exercises like leg lifts, hamstring curls, squats, and lunges can provide support and stability to the knee joint[1][2][3].

- Stretching: Regularly stretch the muscles around your knees to improve flexibility and reduce stress on the joints. Focus on the quadriceps, hamstrings, calves, and hip flexors[2][3].

Activity and Movement

- Stay Active: Regular physical activity helps prevent stiffness and muscle atrophy. Aim for at least 150 minutes of moderate-intensity exercise per week[1][2][3].

- Warm Up and Cool Down: Always warm up before engaging in physical activities, especially high-impact sports, to reduce the risk of injury. Cooling down and stretching after exercise is equally important[1].

Footwear and Posture

- Wear Supportive Footwear: Choose well-fitting, supportive shoes to reduce stress on your knees. Avoid high heels and opt for flat, flexible shoes that provide good support[1][4].

- Maintain Good Posture: Proper posture helps align your body and reduces unnecessary stress on your knees. Be mindful of your posture during daily activities and exercises[2].

Pain Management and Medical Advice

- Listen to Your Body: Do not ignore persistent knee pain. Rest when necessary and seek medical advice if the pain continues. Early intervention can prevent further damage[1][5].

- Consult Professionals: Work with physical therapists or trainers to ensure you are performing exercises correctly and safely. They can provide personalized advice and modifications based on your specific needs[1][2][3].



Preventive Measures

- Avoid High-Impact Activities: Limit activities that involve repetitive stress on your knees, such as running and jumping, especially if you already have knee issues[4][5].

- Modify Activities: Adjust your activities to reduce knee strain. For example, use an elliptical machine instead of running on hard surfaces[4].

By incorporating these strategies into your routine, you can improve and maintain your knee health as you age, reducing the risk of pain and injury.

Citations:

[1] https://practiceplusgroup.com/knowledge-hub/how-improve-knee-health/

[2] https://www.advancedsportsandspine.com/tips-to-keep-your-knees-healthy/

[3] https://www.orthocarolina.com/media/8-ways-to-keep-your-knees-healthy-as-you-age

[4] https://www.hopkinsmedicine.org/health/wellness-and-prevention/making-knees-new-again

[5] https://www.massgeneralbrigham.org/en/about/newsroom/articles/tips-to-reduce-knee-pain