Physical activity is an important piece of the weight-loss puzzle when combined with a healthy diet. The Department of Health and Human Services recommends at least two hours and 30 minutes of moderate aerobic activity per week, which equals 30 minutes of activity at least five days a week. Although joint pain can make reaching your activity goals more challenging, finding calorie-burning exercises that protect your knees is still possible.
Water Aerobics
The buoyancy of the water makes it a great place for people who have knee pain because it decreases the gravitational force on your body. If you are in water waist deep then your joints are carrying only 50 percent of your body weight, 25 percent if the water is chest level, and 10 percent if the water is at neck level. One hour of water aerobics burns 292 calories if you weigh 160 lbs., 364 calories at 200 lbs. and 436 calories at 240 lbs.
Walking
Walking is an accessible way to strengthen your leg muscles, maintain your joint mobility, control your weight and promote cardiovascular health. Stay on level surfaces to decrease the forces on your knee, and complete 10-minute bouts of exercise if longer periods aggravate your symptoms. Walking at two miles per hour can burn 183 calories per hour at 160 lbs., 228 calories at 200 lbs., and 273 calories at 240 lbs. Walking at three and a half miles per hour can burn 277 calories per hour at 160 lbs., 346 calories at 200 lbs., and 414 calories at 240 lbs.
Biking
Biking helps maintain your knee range of motion and lower extremity strength, while decreasing the wear and tear on the knee joint. One hour of biking burns 292 calories if you weigh 160 lbs., 364 calories at 200 lbs., and 436 calories at 240 lbs., which is the same as water aerobics.
Stationary Rowing
Also referred to as an ergometer, a row machine is a low-impact exercise with a big calorie punch. A row machine is an intense cardio workout that burns 511 calories at 160 lbs., 637 calories at 200 lbs., and 763 calories at 240 lbs. per hour. Rowing moves the knees through a large range of motion while providing a full body workout.
Cross-Country Skiing
Cross-country skiing is a full-body endurance workout that burns 511 calories at 160 lbs., 637 calories at 200 lbs., and 763 calories at 240 lbs. It is a good option for people with knee pain because it is low-impact and the movement does not require any twisting.
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