Walk on level surfaces that will absorb some of the impact on your joints, such as grass or a track. Avoid concrete at all costs![2] X Research source
If your local fitness or community center has a pool, they likely also offer water aerobics classes. Find a beginner’s class that works with your schedule and jump right in!
Since swimming is a full-body cardiovascular sport, you can burn some serious calories just by swimming for 20 or 30 minutes a day.
You might even try taking a spin class at a local gym. They tend to be a little more high-intensity, but you can go at your own pace at first and work your way up to it. Biking outdoors can put a little more strain on your knees than the stationary bicycle would. If you’re dead-set on going out, try a short distance first to see how your knees do.
For example, if you have knee pain while kneeling, you might spread your knees apart a little wider—more than shoulder-width apart—and see if that helps. If you’re going to a yoga class, let the instructor know about your knees—they’ll help you find modifications that will allow you to keep the pace. You can also find free videos on YouTube if you want to do yoga at home. Look for routines that are specifically designed for people with bad knees or arthritis. If you have inflammation from arthritis, yoga can help reduce the stress that makes your inflammation worse. Use a yoga strap to help you hold onto your foot during leg stretches if bending your knee puts you in pain.
You might find a few stretching videos inspired by pilates, but this is really a discipline you need to learn from a pro. Most local gyms have pilates classes and there might even be a dedicated pilates studio near you that you can try.
Most local gyms offer barre classes, as well as some local community centers. If you want to try barre in the privacy of your own home, check out videos from some great barre instructors on YouTube.
It might seem like movements as slow as those you use when you practice tai chi wouldn’t help you lose weight, but nothing can be further from the truth. In fact, studies show tai chi is particularly helpful in reducing belly fat. [11] X Research source
Try squats and straight leg raises especially if you have knee pain. Don’t do deep squats, though—you could worsen your knee injury. Only squat low enough to activate the quadriceps muscles in your thighs. Strengthening your quadriceps and even your glutes (buttocks) can help you maintain a good gait and good posture so you’ll put less pressure on your knees. Building your quads back up is especially important if you’ve had a knee injury or recently had knee surgery. Talk to your physical therapist about exercises you can do to reactivate your quads. Try any high-intensity interval training that doesn’t require using your knees, like Romanian twists or zig-zag crunches.
Your local gym likely has several elliptical machines that you can use on your own. They might also have classes, similar to spin classes, if you want to work out with a group.
For a simple kettlebell swing, stand with your feet a little wider than shoulder-width apart and your knees slightly bent. Grasp the handle of the kettlebell with both hands and swing it between your legs, rocking your hips as you swing. Another popular kettlebell swing involves twisting so that the kettlebell swings on either side of your body. Keep your arms straight so that you’re rocking your hips and engaging your core to twist. While swinging the kettlebell, activate your core and keep your knees slightly bent. This will keep pressure off your knees.
Look for exercises such as straight-leg kicks, rows or push-ups, planks, shuffles, sit-ups, punches, and squats. If you find a HIIT routine that you like that includes an interval you can’t do because of your knees, just swap out that interval with something else—you’ll still get the full benefit of your workout.
