New Year’s Challenge: Show Your Hips and Knees Some TLC

By the Editors of SilverSneakers |

Healthy, happy joints depend on strength training. Fortunately, the knee and hip exercises in this video are easy to fit into your daily routine. 

Keep up with the Strong Body, Strong Mind, Strong You Challenge here and on our Facebook page.  

A lifetime of bending, twisting, walking, squatting, and lifting can take its toll on joints like knees and hips. The antidote to all that wear-and-tear movement? Strength training. 

Building up the muscles that support these two crucial joints is key for improving alignment, preventing injuries, and moving pain free, according to the American Council on Exercise.  

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Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or join one of 20+ SilverSneakers LIVE online classes. Check your eligibility here.  

How to Use the Seated Exercises for Knees and Hips 

In today’s challenge activity, SilverSneakers trainer Shannon Thigpen shows you some of her favorite exercises for keeping knees and hips happy and healthy.

They only take a few minutes to do, and you can do them on their own as a short mini-workout — or add them to a longer home or gym workout session. These moves are gentle enough to do every day.

You’ll begin by sitting tall in a sturdy chair. Engage your core to help support your back. Start by warming up with a few shoulder rolls and deep breaths. 

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  • Exercise #1: Alternating knee lifts 
  • Exercise #2: Alternating knee lift-to-leg extension combinations 
  • Exercise #3: Single leg knee lift to leg extension; repeat the leg extension 3 times, then switch legs and repeat  
  • Exercise #4: Alternating wide side steps 
  • Exercise #5: Single leg external hip rotations; repeat 3 times then switch legs and repeat 
  • Exercise #6: Single leg internal hip rotations; repeat 3 times then switch legs and repeat 

As always, safety is key. Get your doctor’s OK before beginning any new exercise program. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.     

Love this and want more? Take a SilverSneakers Classic Class! 

This beginner-friendly class includes fall prevention drills and exercises to improve strength and endurance. A chair and handheld weights or tubing are recommended. It’s offered both in-person at participating fitness locations (check times with the gym) or online through SilverSneakers LIVE. View the schedule and RSVP here. 

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