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If you have pain in the knees, wheeze if you need to walk across the street, or even have serious disease, guaranteed, these fighting techinques exercises can help you out.
Now, the only real disclaimer I've, other than using common sense and getting started slow, is that if you have had operations the exercises will be harder. They will still have effect, but, use good sense when attempting them. Don't re-injure yourself.
Okay, first and foremost, the basic squat. Stand straight, squat and touch the fingers down. It's okay if you go up around the balls of your feet, but try to keep the back straight. Start easy, but build up to a hundred over the course of maybe 3 - months. This is going to be very good for your cardio.
Second exercise, single leg stretch. Take a seat on one heel and stretch one leg aside. Take your time and don't forget the golden rule of stretching... don't bounce, relax. Bouncing can pull muscles, relaxing let's the muscle stop resisting its flexibility.
Third, kneel walking. Step forward and kneel. Other foot, step and kneel. And so on. This is killer, but it is also gold. You will feel massive amounts of strength coming into your legs because of this martial arts exercise.
Single leg squat. Spread the legs and squat down on one heel, raise up, and squat alternatively heel, and so on. Start slow, but work up to 100 (50 per side) single the squat.
Last, double leg stretch. Sit, extend your legs towards the sides, and touch one toe, then your other, and so forth.
Now, I only say martial arts exercises, since i started doing them in Karate class some forty years ago.
And, I watch individuals who didn't go to karate class, and who are now using oxygen tanks, hobbling across the street in walkers, who can't get a pen should it fall on the ground.
So, call them martial arts exercises, or runners exercise, or anything you want..BUT DO THEM!