Cardio is sometimes difficult with a bad knee. The repetitive impact of your foot on the ground can stress the knee joint, which may then lead to pain. In spite of your knee problem, it's still essential to get the recommended amount of physical activity each day. The average adult should aim for 30 minutes of moderately intense cardio at least five days a week, according to the guidelines established by the American College of Sports Medicine. Your best options for reaching this number are low-impact activities, but talk to your doctor before starting any exercise regimen.
Walking
Even if you have a bad knee, you can usually walk without any problems. Walking is fairly low in impact, inexpensive and requires no instructions to perform. If you're new to exercise, start off with short 10-minute walks, three times a day. From there, gradually increase the duration until you're walking a 30-minute stretch at a time. To decrease any strain on the knee joints, buy a pair of walking shoes as opposed to those made for jogging, tennis or basketball.
Swimming
Swimming is even lower in impact than walking, so it's an ideal option for cardio when you've got a bad knee. The water adds buoyancy to the body, reducing the stress and strain on your joints. Like with walking, swim laps for 10 minutes at a time and increase the duration as your fitness level improves.
Water Aerobics
Going hand-in-hand with swimming, there's water aerobics. This is another option for low-impact cardio. Besides the buoyancy the water gives the body, it provides greater resistance to your movements, which increases the intensity of a workout session. Most gyms with a pool offer at least one class for this pursuit, so ask a membership professional to find out when one is available near you.
Biking
If you're not a fan of swimming or water aerobics, invest in a bike to increase the level of your cardiovascular activity. Biking is relatively low in impact, but a bit more costly than walking. The same guidelines apply to this pursuit as all others, so try to get at least 30 minutes a day. Before hitting the trails, however, make sure the bike is fitted to your body. Seats too high or too low for the pedals can strain the knee and potentially exacerbate your problem.
Elliptical
With a gym membership, you usually have access to an elliptical trainer. These workout machines can provide you with a greater cardiovascular activity without stressing or straining the joints. Make sure you talk with a personal trainer before hopping on the elliptical. These fitness professionals can instruct you on the proper form for your height and gate as well as give you an idea of the intensity to start with.
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