Movement at Home: 5 Low-Impact Exercises to Protect Your Knees and Stay Active
By the Editorial Team at Musa Magazine
“I’d love to exercise, but my knees hurt.” If you’ve said or thought this, you’re not alone. After 40, cartilage naturally wears down, and high-impact exercises (like running or jumping jacks) can feel more like torture than a benefit.
But be careful: the worst enemy of your knees isn’t movement—it’s a sedentary lifestyle. When we don’t move, joints stop receiving lubrication and the muscles that support the knee weaken, causing even more pain. It’s a vicious cycle.
The solution is low-impact exercise. This means at least one foot stays in contact with the ground at all times, eliminating harsh impact on your joints. Here’s a routine of 5 movements you can do right in your living room, even in pajamas, to strengthen your legs and protect your knees.
Glute Bridge
Your glutes are your knees’ best friends. When they’re strong, they absorb impact that would otherwise go straight to the joint.
• How to do it: Lie on your back with knees bent and feet on the floor. Lift your hips toward the ceiling, squeezing your glutes hard at the top. Lower slowly without touching the floor and repeat.
• Why it works: It strengthens the entire posterior chain without putting any weight on the knees.
Chair Squat (Sit-to-Stand)
The squat is the king of exercises, but doing it freely can feel intimidating if your knees hurt. Using a chair removes the risk and ensures proper form.
• How to do it: Place a sturdy chair behind you. Sit down and stand back up using only your legs, without pushing off with your hands. Keep your back straight.
• Pro tip: As you lower, make sure your knees don’t collapse inward.
Lateral Leg Raise
This movement works the hip muscles (abductors). Stable hips prevent the knee from wobbling and getting injured while walking.
• How to do it: Stand and hold onto the back of a chair for balance. Lift one leg out to the side like a pendulum, keeping your torso upright. Don’t lean your body. Feel the work in your hip, not your lower back.
March in Place
Want cardio without jumping? This is it.
• How to do it: March in place, lifting your knees as high as comfortable while moving your arms vigorously. Keep a steady rhythm for 1 minute.
• The benefit: It raises your heart rate and improves circulation with zero harsh impact.
Wall Push-Ups
Let’s not forget the upper body and core. Floor planks can be challenging, but wall push-ups are accessible for everyone.
• How to do it: Stand facing a wall, place your hands at shoulder height, and step your feet back slightly. Bend your elbows to bring your chest toward the wall, then push back. Keep your body in a straight line.
Movement is the best “lubrication” for stiff joints. Perform this circuit three times, three days a week. In a short time, you’ll notice less knee pain and more energy. Your body is designed to move—it just needs you to do it with care and kindness.