I’m a knee surgeon, so I never do the same type of exercise every day.

Knee surgeons reveal two important things to always remember if you want healthy joints, and the best way to prevent pain.

The Australian Institute of Health and Welfare has revealed that more than two million Australians live with osteoarthritis – a degenerative joint disease – and millions more suffer from regular knee pain.

Dr. Eric Grossman, an orthopedic surgeon at NYU Langone Health, said the one mistake people make all the time is starting to exercise too quickly.

Surgeons told HuffPost that rather than going from “zero to 100” with strenuous exercise, people should begin gradually, for example with short jogs.

Dr. Shawn Anthony, vice president of sports medicine at the Mount Sinai Health System, also stressed the importance of changing exercise habits, as not doing so is the biggest cause of knee problems.

“Never underestimate the importance of playing several different sports and rotating your exercises and activities. The biggest cause of knee problems is overuse injuries,” he said.

“Playing several different sports and having a varied exercise routine has been shown to reduce the risk of repetitive use injuries.”

Dr. Leon E. Popovitz, co-founder of New York Bone and Joint Specialists, advises that you should always wear knee pads when performing any activity that requires you to kneel.

“It’s wise to avoid kneeling frequently and for long periods without cushioning,” he says. “The secret to a healthy knee, or any joint, is to maintain and protect the structures we’re born with, especially cartilage cushioning, which is very sensitive and essential to maintain.”

There may be some occasions where you have to put pressure on your knees, and you should always have padding available for extra support.

Experts recommend wearing knee pads while doing yoga, stretching, and even household chores like gardening.

What exercises can I do to strengthen my knees?

Certified Pilates instructor Joy Puleo also revealed that strength training can help support the knee muscles.

Experts stress the importance of balancing strength between the thigh muscles, focusing on the quadriceps and hamstrings, and keeping the glutes strong and flexible.

Quadriceps Strengthening

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While sitting, tense the muscles around your kneecaps.

Focus on tightening the muscles on the inside and slightly above your kneecap.

Hold the position for 5 to 10 seconds, then relax. Repeat this 10 to 40 times each day.

Hamstring Strengthening

With your knees slightly bent, place your heels on the edge of a chair or table.

Tighten the muscles on the back of your thighs.

Clenching the muscles tightly for 5 to 10 seconds, then relaxing them. Repeat this 10 to 40 times each day.

Bend your knees

Lie face down, raise your heels and bend your knees as comfortably as possible.

Hold for 5 seconds, lower your leg and relax. Repeat 10 times.