Weight loss is important to overall health, but it is hard to achieve without consistent exercise. Counting calories or restricting carbohydrates eventually leads to fewer pounds of fat, but without activity the dieter may reach a plateau. People who have orthopedic problems like bad knees have an especially difficult time maintaining weight loss because of inactivity, but there are many low-impact exercises that anyone can do. The value of low-impact exercise, when performed for at least 30 minutes or more per day, is that it helps to strengthen the knees and legs and prevents future injuries. It also reduces body fat and keeps you from gaining weight.
Water Exercise
Swimming and water aerobics are good low-impact exercises for people with bad knees. Freestyle, breaststroke and butterfly swimming techniques get the heart rate up without causing stress on the knee joints. If you are not a good swimmer, try walking in the water because the buoyancy relieves any pressure points. If walking gets boring, vary the routine by using water weights with your arms or get a kick board and do some flutter kicks on your back and stomach.
Bicycling
Bicycling can be done outdoors or inside on a stationary bike. This low-impact exercise is fine for people with bad knees, because it uses the leg muscles without straining the joints and it increases cardiovascular health. 20 minutes per day is a good way to start with this type of exercise
Elliptical Trainer
Elliptical trainers found in many gyms are the equivalent of riding a bike and walking or running without any pressure on the knee joints. These machines use the lower legs for primary motion. Some elliptical machines have handles that work the upper body for a total upper and lower body workout. These machines offer a low-impact workout that burns calories and leads to weight loss over time.
Upper Body Weight Training
Upper body weight training is another exercise for people with bad knees. For weight loss the best approach is to use less weight with more repetitions (circuit training) and to focus on the middle of the body by doing abdominal crunches. Weight training helps improve the cardiovascular system, makes you stronger, increases flexibility. and. once you lose some weight. it helps you maintain acceptable body fat limits.
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