If your knees hurt and the doctor says you shouldn’t do high-impact cardiovascular like running or jogging, don’t worry! You can still exercise. The American College of Sports Medicine (ACSM) recommends doing gentle, low-impact cardio exercises on your knees. The best cardio exercise for bad knees at home can help you a lot, using a treadmill, or an elliptical machine. You can do these workouts at home to keep your heart healthy.
But an elliptical machine is better if you want to use a treadmill. Whatever exercise you choose, try to do it for at least 30 minutes, three to five days every week. And remember, it’s also essential to do exercises that make your muscles strong and stretch your body at least two times every week.
If you choose the treadmill, we recommend the NordicTrack T series. It is a cross-trainer and has good reviews. Some people say running can cause knee problems like a runner’s knee. However, there is evidence that the opposite may be true – lack of exercise (not just high-impact) can cause knee problems.
Best Cardio Exercise for Bad Knees at Home
I. Swimming:
Swimming is ideal for people with bad knees because it’s low impact, and the water provides natural support to your joints. It also helps strengthen muscles around your knees, hips, and ankles. If you are unfamiliar with swimming, you can still reap the benefits of the water by simply walking back and forth in waist-deep water.
II. Walking:
If your doctor allows, walking is a great low-impact cardio exercise for bad knees.
III. Treadmill exercise:
A treadmill gives your legs a workout without making them so tired that you must stop prematurely or take a break. It also helps strengthen the muscles around your knees and hips.
Related: How to Use Treadmill to Lose Belly Fat
The advantages of elliptical machines include:
Elliptical machines are great for cardio exercise, especially if you have bad knees. Here are some of the benefits:
- Low impact: One of the Best benefits of using an elliptical device is that it is a low-impact exercise. That means that it puts less stress on your knees compared to activities like running or jumping. The experience is similar to riding a bike, except you don’t have to worry about hurting your knees.
- Smooth movement: When using an elliptical machine, your feet move smoothly, and glidingly. This motion is designed to mimic walking or running, but it’s gentler on your joints. It’s like you’re walking on air!
- Reduced pressure: Elliptical machines have pedals that you stand on, and they support your body weight. This takes some of the stress off your knees and makes exercising more accessible and comfortable. It’s like having a cushion for your knees.
- Full-body workout: Another great thing about elliptical machines is that they provide a full-body workout. While using the machine, your arms also work because you hold onto the handles and move them back and forth. It’s like exercising your whole body at once!
- Adjustable resistance: Elliptical machines allow you to adjust the resistance level. This means you can make the workout more accessible or complex, depending on your fitness level and how your knees feel. It’s like having a volume control for your exercise!
Remember, talking to a grown-up, like a teacher or a parent, is always essential before starting any exercise routine. They can help you use the elliptical machine safely and guide you through the best knee exercises.
The disadvantages of elliptical machines include:
While elliptical machines have many advantages, it’s also important to mention a few disadvantages. Here are some mild disadvantages:
- It can get a little boring: Using an elliptical machine can sometimes feel the same because the movements are similar. It is like doing the same thing over and over again. But you can make it more fun by listening to music or watching your favorite show while using it!
- Needs electricity: Some elliptical machines must be plugged into the wall to work. That means you need to have an electrical outlet nearby. It’s like needing to have a plug to make it go, just like your toys need batteries.
- It doesn’t make bones super strong: Elliptical machines are great for your heart and knees. But they may need to strengthen your bones, like activities where you jump or run. But don’t worry! There are other options you can do, like playing games or doing exercises, that make your bones strong.
Remember, these are just small things to think about, but using an elliptical machine is still an excellent way to exercise and care for your knees. It’s always a good idea to ask a grown-up, like a teacher or a parent, for help and advice to make your exercise routine fun and safe!
IV. Bicycling
If you have bad knees but can’t give up bicycling, consider an upright stationary bike, at least for now. Upright bikes put less stress on your joints than recumbent bikes, but they still do the job.
V. Rowing machines
The rowing machine is an upright cardio exercise. It targets your quadriceps, hamstrings, and glutes without putting too much stress on your knees. This machine is especially recommended for people with bad hips or knees.
VI. Swimming pool exercises
These exercises can help strengthen the muscles around your knee joints so you’ll be more stable when walking, bicycling, or running. They’re also excellent for building endurance and improving your cardiovascular fitness level.
VII. Knee extensions/knee curls
These knee-strengthening exercises should be done only if your doctor says they won’t hurt your knee joints:
VIII. Wall sits
Stand with your rear to the wall and slide down so your knees are bent at right angles. Hold this placement for as long as possible, working up to 1 minute.
IX. Straight leg raises
Lie on the floor with your arms outstretched and palms down. Tighten your abdominal muscles and raise one leg without bending your knee or turning your hips. Raise it until it’s fully extended.
X. Wall push-ups
Stand with your rear to the wall and slide down so your knees are bent at right angles, similar to when you were in a wall sit. Now place your palms on the wall about shoulder-width apart with your arms straight, lean forward, and bend your elbows until they’re close to 90 degrees. Hold this work for as long as you can.
Before You Start Exercising
If you’re excited to start exercising, that’s awesome! But before you jump right into it, you should know a few things. Exercise is excellent for your health, but being safe and smart about it is essential. Here are some essential tips for you to keep in mind before you start exercising:
i. Warm Up
Before exercising, it’s essential to warm up your body. This means doing simple activities to prepare your muscles and joints for action. It is possible to do jogging in place, do jumping jacks, or stretch your arms and legs. Warming up helps prevent injuries and helps you perform better during your workout.
ii. Wear the Right Clothes
It’s important to wear comfortable clothes and good shoes that fit well. You can move quickly and avoid getting hurt when you wear the right gear. Avoid loose clothes that might get caught in equipment or make moving around hard.
iii. Stay Hydrated
Make sure to drink water before, during, and after your exercise to stay hydrated. Water keeps your body temperature in check and helps you avoid getting dehydrated. Dehydration can make you feel a little bit dizzy and tired and can cause muscle cramps. Carry a water bottle with you and take sips regularly.
iv. Start Slow and Increase Gradually
Take your time with intense workouts. It’s important to start gradually and gradually increase your exercise’s intensity and duration. Your body requires time to get used to new activities. If you push yourself too hard too soon, you might feel sore, tired, or even injured. Take it easy and hear your body.
v. Learn the Right Way
Learning the correct technique is important if you’re trying new exercises or using equipment. Doing exercises with the wrong form can strain your muscles and joints, increasing the risk of injury. Ask a trusted adult or coach, or watch instructional videos to ensure you’re doing things correctly.
vi. Rest and Recover
Your body needs time to rest and recover after exercise. Make sure to take some rest days in between your workouts. This gives your muscles and joints time to heal and become stronger. If you exercise too much without enough rest, you might feel exhausted, perform poorly, and get injured more easily.
Treadmill or Bike: Which is Best for You?
If you’re trying to decide between a treadmill and a bike for your exercise routine, both are good choices! But which one is best for you? Let’s find out in easy terms:
1. Treadmill: Imagine a treadmill like a magical walking or running machine. It can give you lots of benefits, including making your heart strong and your body fit. But here’s the thing: running or walking on a treadmill can put more pressure on your knees compared to a bike. If your knees are sensitive or you have had knee issues, you should be cautious with a treadmill.
2. Bike: Now, let’s talk about bikes! Biking on a stationary bike or a regular one is super fun and easy on your knees. It’s like riding with the wind in your hair! When you pedal, it doesn’t put too much pressure on your knees. So, if you’re worried about knee problems or want low-impact exercise, biking is a fantastic choice.
Finding the Best for You
The truth is the best choice between a treadmill and a bike depends on your needs and what you enjoy. If you’re excited about the extra benefits of a treadmill and your knees are in good shape, try it! But if you’re looking for a knee-friendly option or just love the feeling of riding a bike, go for it!
Conclusion
“So we’ve looked at the best cardio exercises for bad knees, and it seems that if you’re suffering from this condition, the treadmill or elliptical machine is probably your best option. It helps strengthen certain muscles around your knee and hip joints (those that help with stability and endurance) without too taxing on them.” The elliptical or treadmill is the best cardio exercise for a bad knee or weak knee. It targets muscles that are helpful to stability and endurance without affecting them too much.
