STRONGER KNEES. STRONGER HIPS. BETTER MOVEMENT. Your knees and hips work together every time you stand up, climb stairs, walk, bend down, or catch yourself when you lose your balance. And as we get older, keeping the muscles around those joints strong becomes increasingly important. The goal isn’t to punish your knees with endless squats or turn every workout into “leg day.” The goal is simple: Build enough strength around the hips and knees to help your body move, stabilize, and support itself. Here are 5 excellent movements you can work into your routine. 1. BANDED CLAMSHELLS Place a small resistance band above your knees and lie on your side with your knees bent. Keep your feet together and slowly raise the top knee without allowing your pelvis to roll backward. Why it matters: This targets the gluteus medius and other muscles on the outside of the hip that help stabilize your pelvis and control the position of your knees. Weak hip stabilizers can allow the knee to dri...

  ISO QUICK: A STRONGER CORE AT ANY AGE Three simple movements you can adjust to your ability. A stronger core isn’t just about having a flatter stomach. It’s about making your body more capable. Your core includes muscles around your abdomen, back, hips, and pelvis. These muscles work together to steady you as you move. They help when you carry groceries, reach into a cupboard, walk across uneven ground, or bend to tie your shoes. Training them can improve balance and stability and make everyday activities easier. ( mayoclinic.org ⁠) You don’t have to get on the floor to give those muscles something useful to do. This routine adapts three ideas from a standing dumbbell workout: carrying, moving a weight diagonally, and marching. Here, the emphasis is on light resistance, comfortable movement, and control. ( fitandwell.com ⁠) FIRST: FIND YOUR STARTING POSITION Stand with your feet about hip-width apart and your knees relaxed. Let your shoulders settle, and keep your head comf...