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Aerobic Exercise: Knee Raise

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Learn a simple knee raise cardio exercise to boost your aerobic fitness

Don't forget we have a whole gentle exercise for older adults program, it's free on our website:

This cardio workout is a great aerobic exercise to do as an adult older to keep yourself fit and mobile into your later years.

Voice-over by volunteer Lizzie Da Costa

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KatharineRuff - Sikana
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In this video you'll learn how to do a cardiovascular exercise which consists of raising your knees and touching them with your hands. Please consult your doctor about your fitness level before trying this!

When done regularly, cardiovascular exercises help to maintain your respiratory capacity and a healthy blood pressure

This exercise can be divided into two steps: getting into position, and then the movement itself

Firstly, getting into position

Position yourself standing upright with your back straight and feet shoulder-width apart

Secondly, the movement itself

Raise your right knee in front of you and touch it with your left hand

Lower your leg back down, then do the same movement on the opposite side

Alternate the knee raises; right then left

Make sure you're raising your knee straight in front of you

It shouldn't be twisted to one side

Keep your back straight and don't lean forward to touch your knees

Always start slowly to gradually increase your breathing and heart rate

Do two sets of twenty knee raises with thirty a second break inbetween

You can adapt your effort to your fitness level

For this, your breathing will serve as a useful indicator

If you can talk with ease during your exercises, you're not pushing yourself hard enough

On the other hand, if you can't talk at all, you're pushing yourself too hard!

Increase your pace and the number of sets as your training days progress

Over to you!


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