Running is one of the most effective ways to lose weight because it gets your heart rate up quickly, but it can also have a negative impact on your joints, including your knees. Low impact workouts have the most benefit for people who suffer from knee ailments. Finding a low impact workout that's right for you is the key to exercising without causing knee pain or damage.
Elliptical Trainer
An effective way to simulate running is to hop on an elliptical trainer, also known as a cross trainer. This piece of equipment simulates the actions your body needs to propel itself over ground (much as a treadmill does) but does so without the impact of your feet constantly hitting the ground. The elliptical machine works by placing your feet in footplates that glide in a running motion. Since your feet never leave the footplate, you're able to get the same aerobic workout as you would on a jog around the park. Elliptical trainers are great for people who have knee pain due to excessive weight but want to lose weight and begin to train their bodies for running events like 5Ks or marathons. The elliptical trainer will allow you to begin to train your body for running without the excessive impact.
Swimming
One of the lowest impact exercises out there, swimming is a great way to move your joints and muscles without the negative side effects of pounding the pavement. Water provides tremendous resistance, which builds muscle and makes the body work harder to exercise, and raises the heart rate and providing a cardiovascular workout. Swimming for exercise can come in many forms, such as swimming laps, water aerobics and strength training. In the pool, you can use water's resistance and a few pieces of light equipment like foam water weights to strengthen your muscles.
Rollerblading
For people who like to get outdoors but can't handle the impact of the ground on their knees, rollerblading or rollerskating are unique alternatives to walking or running. Rollerblading requires the use of the muscles in the legs to propel oneself over long distances without the impact of your feet constantly hitting the ground. According to the Mayo Clinic, depending on your weight, you can burn between 900 calories (for someone weighing 160 pounds) and 1300 calories (for someone weighing 240 pounds) per hour just by strapping on the rollerblades and hitting the local park path. Be sure to wear safety equipment such as knee and elbow pads and only go out when you feel you have the skills to rollerblade well, as a fall could cause injury.
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