Exercises for arthritis prevention

These moves strengthen key muscles in your legs and arms that act as shock absorbers for your joints, helping to protect you from developing arthritis.

You'll need lightweight dumbbells (start with 0.45 kilogram/one pound weights) and an exercise band. Ask your doctor if this program is right for you. If it is, start with just 10 minutes of these exercises three times a week. As you become stronger, do more repetitions, increase the weight and switch to an exercise band that offers more resistance.

1. Stand facing a chair back or table with your feet a few inches apart and hold on to the chair or table for balance.
2. Rise onto the balls of your feet, then lower.
3. Repeat until your calves feel tired. If this becomes easy after a few weeks, add weight; use a small backpack with a 2.3 kilogram (five pound) weight in it (such as a dumbbell).
4. To make it even harder, do the exercise (without the backpack or weight) with one foot on the floor and your other knee bent so that the foot is raised.

1. Sit on the floor with your left leg straight in front of you and your right leg bent. You can support your back by sitting against a wall or by putting your hands slightly behind you.
2. Keeping your abdominal muscles tight, lift your left leg off the floor. Lower and repeat until your leg feels tired. Switch legs and repeat.

1. Lie on your back on the floor, bend your right knee slightly and rest your right foot on the floor.
2. Tighten the quadriceps muscle in your left thigh, turn your leg outward slightly and raise it as far as you can (but not above your right knee). Lower and repeat until the muscle feels tired. Switch legs and repeat.

1. Knot an exercise band to make a medium-size loop. Stand facing a table or sturdy chair that you can use for support. Put one end of the loop under your left foot and the other around your right ankle.
2. Bend your right knee and raise your foot behind you, pulling against the resistance of the band. Don't let your back arch. Repeat until the back of your thigh feels tired, then switch sides.

1. Spread a hand towel in front of a chair.
2. Sit down and put one bare foot near the back edge of the towel. Keeping your heel on the towel, use your toes to gather the fabric and pull it under your foot. Keep going until you've gathered all you can.
3. Repeat with your other foot.

1. Stand and hold a pair of lightweight dumbbells (start with 0.45 kilogram/one pound weights) at your sides.
2. Keeping your arms straight, shrug your shoulders upwards, then relax.
3. Repeat 20 times.

1. Hold a dumbbell in your right hand, with your arm down at your side. Lift the weight straight out to the side, then swing it slowly out in front of you as far as you comfortably can.
2. Slowly swing your arm back to the side.
3. Repeat five to 10 times, then switch hands.