11 Knee-friendly weight loss exercises you can try

Why exercise with bad knees?

You will eventually acquire weight, particularly around the belly, if you experience knee discomfort and lead a sedentary lifestyle without exercising. According to a 2021 study published in Frontiers, having too much weight around the abdomen raises the risk of cardiovascular illness, non-alcoholic fatty liver disease, and type 2 diabetes. Your knee pain may even worsen if you do not exercise. Not only may exercise aid in weight loss, but it can also alleviate knee pain.

According to a 2002 study that was published in The BMJ, exercisers saw an average 12% decrease in knee discomfort. Physical activity frequently produces greater results for arthritic knee pain than medication, injections, and surgery, according to a 2018 study published in the Journal of Orthopaedic & Sports Physical Therapy.

11 weight loss exercises if you have bad knees

You can perform knee-friendly, low-impact weight loss workouts. According to physiotherapist and fitness expert Dr. Aijaz Ashai, “these knee-friendly weight loss activities can also strengthen the muscles surrounding the knees without creating too much strain.”

1. Swimming

• Start by keeping your body horizontal in the water, which should be warm given the weather, and kick your legs a little.
• Now, swim ahead with your arms while maintaining controlled, fluid motions.
• Inhale above water and exhale underwater in a consistent cadence.
• To obtain a full-body workout, focus on keeping your arms and legs moving in a constant beat.

2. Water aerobics

• Look for a warm, shallow pool where you can stand.
• To perform leg lifts in the water, stand up or balance by clinging to the pool’s edge.
• Raise each leg before you.
• You can conduct water jogging as part of water aerobics. Lightly jog in place, lifting your knees and switching legs.

3. Cycling on a stationary bike

• Put your foot on the pedals of the stationary bike.
• When the pedals are at their lowest position, adjust the seat height of the bike so that your knees are slightly bent.
• Maintain a straight back and an active core while pedaling at a moderate tempo.
• To get your muscles working without putting undue strain on your knees, use a resistance level that is comfortable for you.
• Aim for 20 to 30 minutes of steady pedaling for a predetermined amount of time.

4. Elliptical trainer workout

• To keep your balance while standing on the elliptical trainer, hang onto the handrails.
• Set the machine’s resistance back to low.
• Start by moving the handles back and forth and taking easy, flowing steps on the foot pedals.
• When using the elliptical machine, maintain your posture straight and your core active.
• As necessary, change the resistance and pace to minimize joint stress.

5. Walking on flat surfaces

• Start moving quickly on a level surface, whether it is inside your house or outside.
• Keep your shoulders back, face forward, and keep your posture straight.
• To increase intensity and assist your gait, swing your arms in time with your legs.

6. Leg lifts using a chair

• With your back straight and your feet flat on the ground, take a comfortable seat in a supportive chair.
• One leg at a time, extend it.
• After a few seconds of holding it aloft, lower the leg again.

7. Side-lying leg lifts

• Place your head on your arm for support while you lie on your side with your legs straight.
• Keep your top leg straight and avoid jerking as you raise it up.
• After a period of waiting, slowly return the leg to its initial position.

8. Bridge exercise

• With your knees bent, feet pointed toward the floor, and hip-width apart, lie flat on your back.
• To create a straight line from your shoulders to your knees, clench your core, tighten your glutes, and press your hips toward the ceiling.
• After a few seconds of holding the pose, carefully lower your hips back to the floor.

9. Step-ups

• Place yourself in front of a low platform, like a strong box or a step.
•  Place both feet on the platform and rise with one leg first, then the other.
•  Return to the starting position by stepping back down with one foot first, then the other.

10. Leg press with a resistance band

• Place your feet beneath a resistance band and sit on the floor.
• With your legs extended and your knees slightly bent but not too much, push forward on the band.
• Return to the first step slowly while keeping the band taut.

11. Lateral walks with resistance band

• Wrap the resistance band around your thighs, little above your knees, to perform this workout.
• Place your feet hip-width apart and slightly bend your knees.
• Take little, sideways steps while maintaining band tension.
• After a certain amount of time or distance, walk in a different direction.

According to the expert, “these knee-friendly weight reduction activities can help strengthen the surrounding muscles, stabilize the knees, and lessen stress on the knee joints.”

Take precautions while doing knee-friendly weight loss exercises

• Consult a fitness instructor or physiotherapist before beginning knee-friendly weight reduction workouts.
• Stretches or gentle muscular motions might help your body get ready.
• Steer clear of too much stress and quit right away if you start to feel uncomfortable.
• When performing these knee-friendly weight loss exercises, use proper form to avoid damage.
• Wearing supportive shoes can help to lessen joint stress.
• After performing knee-friendly weight reduction exercises, stay hydrated to promote healing and avoid muscle fatigue.

At least three to five times a week, spend 20 to 30 minutes performing these knee-friendly weight loss activities, advises Dr. Ashai.

Simple tasks like exercising can be difficult if you have knee pain. Nonetheless, exercise is necessary to manage weight, gain muscle, and preserve overall health. Perform weight-loss routines that are safe for your knees.