Your knees take a beating every day just from walking, with research showing the force on your joints equals one and a half times your body weight with each step. Add in a physical job, sports, or weight gain, and that stress adds up quickly.

After back pain, knee problems are one of the most commonly cited complaints, affecting mobility and quality of life. But strengthening the muscles around your knees can delay or prevent cartilage degeneration that leads to osteoarthritis and, in extreme cases, knee replacement surgery.

Spending 15 minutes three to four times per week on these movements helps protect your joints while improving balance and reducing fall risk. Here's what to do.

1. Step-ups

Use a stair or a low step for this straightforward exercise. Push up with your preferred foo

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