Working out to maintain a healthy lifestyle is an important part of our lives today, but it can be difficult if one has bad or painful knees. When one has chronic knee pain, simple activities such as walking up and down stairs or getting in and out of a car become difficult.
Sports Medicine Expert and Orthopaedic Surgeon revealed 5 cardio workouts that will help you burn calories without causing further pain or damage to your knees:
If you have knee pain, swimming is one of the best workout options. The water absorbs the impact on the rest of your body while providing an excellent cardio workout and strengthening the muscles that support the knee. It is a versatile activity that can quickly burn calories. Swimming allows you to work all major muscle groups in your body, including your glutes, chest, and especially your core. However, keep in mind that the knees should not be tense. Techniques that strain the knees, such as the frog kick, should be avoided. You can also avoid the traditional pre-lap push against the wall.
Whether you favour cycling outside or on a stationary bike at home, this low-impact exercise will not only help you burn calories but will also improve your knee strength and flexibility. If you want to add resistance, start with low resistance and start increasing it if you are pain-free. You can burn 300-450 calories in 30 minutes depending on how fast you ride.
Walking at a fast pace works your upper, middle, and lower body muscles. Speed walking is a high-intensity walking activity that is faster than your average walking pace. It’s not as strenuous as jogging, but it still raises your heart rate significantly. Speed walking is typically defined as a pace of 15 minutes per mile or faster. Not only is speed walking gentler on your knees than jogging or running, but it also raises your heart rate to a higher level. This improves cardiovascular health by lowering the resting heart rate and strengthening the heart.
Pilates is an all-over body workout. There are many moves in mat pilates and reformer pilates that involve your lower body. Pilates is an excellent exercise for not only improving posture, balance, and mobility, but it can also help with knee pain. It is one of the best options for improving lower-body joint mobility and muscle tone.
If your knees are weak, an elliptical trainer may be a better option for you than a treadmill. Because your feet never leave the pedals, you are less likely to injure your knees, back, neck, and hips.