Knee Friendly Workouts

To stay healthy, the Department of Health and Human Services recommends at least 150 minutes of aerobic activity each week or 75 minutes of vigorous aerobic activity. However, when you have knees that are in pain, it can be difficult to get in the optimum doses of exercise. Sticking to low-impact workouts can satisfy the need for activity without putting even more strain on your aching knees.

Water Aerobics

Water aerobics is a good choice for those with knee problems because the water supports most of your body weight, but your muscles still work hard because of the water’s resistance. You can swim laps or do regular land exercises such as walking or jogging in the water. Act as if you are riding a bicycle for a workout that works both your hip and thigh muscles. Many gyms offer water aerobics classes, some specifically geared toward those with arthritis, so check with your local fitness center or community swimming pool to see if a class is offered near you. If the class seems too easy for you, hold dumbbells or strap on ankle weights to make the workout harder.

Tai Chi

The gentle pace of Tai Chi offers physical exercise and stretching without putting strain on your knees. If you are just beginning Tai Chi, work with an instructor or take a group class, as there are more than 100 possible movements and positions. A 2009 study from the Tufts University School of Medicine found that regularly practicing Tai Chi can help reduce knee pain, as well as ward off depression and boost your health. The study, led by Dr. Chenchen Wang and published in "Arthritis Care & Research," divided participants into two groups. One practiced Tai Chi for one hour, two times a week, while the others took classes that taught them about diet, nutrition and osteoarthritis treatments. The group that practiced Tai Chi reported significantly less knee pain.

Cycling

Hop on a bike or take an indoor cycling class because cycling is a low-impact exercise that boosts your heart rate without hurting your knees. Quadriceps are the main muscle used in cycling, so the muscle can be strengthened without putting too much stress on the knee. Talk to a cycling instructor or bike professional about how to set up the bicycle properly. If the saddle is set too high, it can put strain on the ACL and cause pain in the knee.

Elliptical Machine

The elliptical machine gives you an aerobic workout, similar to one on the treadmill, but without impacting the joints of your knees, hips and back. The machine mimics the natural movement of running, jogging or walking, but removes the impact of striking the ground or treadmill. You can also reverse the direction, using a different set of muscles in your lower body. When working out on an elliptical machine, keep your shoulder back and contract your abdominal muscles, letting your lower body support your weight, for the best possible workout.

Stretching Exercises

Part of a healthy exercise routine includes stretching activities. You can perform these at home or at work without putting stress on the knee. Start with seated leg extensions by sitting in a sturdy chair. Extend one leg out slowly, keeping your upper leg firmly on the chair. Hold it for five seconds, contracting the thigh muscle, and then lower to the starting position. Move on to floor leg lifts by lying on a mat with one leg bent with your foot flat on the floor and the other leg straight in front of you. Bend the straight leg and bring it toward your chest. Push the foot into the air, straightening the leg, and then return it to the ground slowly. Repeat with the other leg.