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What is the best cardio for bad knees? If you have bad knees, it’s important to choose a form of cardio that won’t further damage your joints. Running and jumping can be challenging on the knees, so finding low-impact alternatives is important.
Elliptical machines, rowing machines, and stair climbers are all excellent choices for people with bad knees. Swimming is also a great option, as it’s low-impact and provides a full-body workout. This article will share 11 of the best cardio exercises for people with bad knees.
Best Cardio For Bad Knees: Top 11 Most Recommended
Below is a compilation of the 11 best cardio exercises for bad knees:
1. Elliptical Machine
The elliptical machine is an excellent choice for people with bad knees, as it’s a low-impact activity that still provides a great workout. In addition, the elliptical works the legs, arms, and core, making it an excellent choice for people seeking a full-body workout.
To maximize the benefit of the elliptical for your bad knees, be sure to use a low resistance setting. This will help reduce the impact on your joints and prevent further damage.
2. Rowing Machine
The rowing machine is another excellent option for people with bad knees. Rowing is a low-impact activity that works the entire body. Rowing machines are a great way to get a full-body cardio workout without putting too much strain on the knees.
But before you jump on the rowing machine, it’s essential to learn the proper form. This will help you avoid injuries and get the most out of your workout. Once you have the proper form down, start with low intensity and gradually increase the intensity as your fitness level improves.
3. Swimming
Swimming is a great cardio workout for people with bad knees. Swimming is a low-impact activity that works the entire body. It is also a great way to get Vitamin D, as you’ll spend time outside in the sun.
If you’re new to swimming, start with a few laps of breaststroke. This stroke is gentle on the knees and easy to learn. Then, you can try other strokes like freestyle or backstroke as you get more comfortable.
4. Low-Resistance Circuit Training
Low-resistance circuit training is a great way to get a cardio workout without putting too much strain on the knees. This training involves completing a series of exercises with low resistance levels. This is an excellent option for people who want to get a cardio workout without damaging their joints.
Others might want to try this type of cardio because it’s a great way to burn calories and tone muscle. If you’re looking for a workout that does both, low-resistance circuit training is a great option.
5. Stationary Bike
A stationary bike is an excellent option for people with bad knees. Stationary bikes are low-impact and provide a great cardio workout. In addition, stationary bikes are a great way to get your heart rate up without damaging your joints.
As you pedal, be sure to keep your knees pointing straight ahead. This will help avoid further joint damage. If you feel pain in your knees, stop pedaling and take a break.
6. Stair Climber & Stepper Machines
Stair climbers are an excellent option for people with bad knees. The StairMaster is low-impact and provides a great cardio workout. In addition, the stair stepper machines provide a great way to get your heart rate up without damaging your joints.
As you step, be sure to keep your knees pointing straight ahead. This will help avoid further joint damage. If you start to feel pain in your knees, stop stepping and take a break.
7. Walking
The classic exercise of simply walking is a great way to get some cardio without damaging your knees. Walking is a low-impact activity that can be done anywhere. Walking is also great for getting some fresh air and Vitamin D.
It is essential to walk in proper form to avoid further joint damage. Be sure to keep your knees pointing straight ahead and your back straight. If you start to feel pain, stop walking and take a break.
8. Aquatic Exercise
An aquatic exercise is an excellent option for people with bad knees. Aquatic exercise is a low-impact activity that works the entire body. Aquatic exercise is also a great way to get Vitamin D, as you’ll spend time outside in the sun.
Many gyms and recreation centers offer aquatic exercise classes. These classes are a great way to get a workout without damaging your joints. If you’re new to aquatic exercise, start with a beginner’s class.
9. Yoga
Yoga is an excellent option for people with bad knees. Not only is Yoga a low-impact activity that helps to improve flexibility and strength, but it’s also a great way to de-stress and relax the mind.
And it is important to find a yoga class geared toward people with bad knees. These classes will focus on safe poses for people with joint issues. If you’re new to yoga, start with a beginner’s class.
10. Tai Chi
Tai chi is a low-impact activity that helps to improve balance and flexibility. Not just that, but Tai chi is also a great way to de-stress and relax the mind.
Of course, as with any exercise, it is always best to check with your doctor before starting tai chi. But once you get the green light, give it a try! You may be surprised at how much you enjoy it.
11. Pilates
Pilates is also a low-impact activity that helps to improve flexibility and strength. If you’re looking for a great way to de-stress and relax the mind, Pilates is certainly worth considering.
Final Thoughts
If you’re wanting to avoid all the wear and tear, these are excellent cardio workout options for people with bad knees. These workouts are low-impact and provide a great way to get your heart rate up without damaging your joints. Walking, swimming, yoga, and tai chi are all great options for people with bad knees.
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Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance.