If you have knee discomfort, you may not be exercising properly. It’s a common misconception that people with bad knees can’t get a good workout because they’ve been told they shouldn’t engage in high-intensity exercises. But according to health and fitness professionals, there are a tonne of low-impact exercises that you can perform that will not only be easy on your knees but also provide you with a good workout.
If you have knee pain, swimming is one of the finest workout options. In addition to getting a fantastic aerobic workout and strengthening the muscles that support the knee, the water cushions the impact on the rest of your body. It is a flexible exercise that burns calories quickly. All of your body’s major muscle groups, including your glutes, chest, and especially your core, may work while you swim. But keep in mind that the knees shouldn’t be tight. Avoid using techniques that strain the knees, such as the frog kick. Additionally, you can omit the customary pre-lap push against the wall.
Cycling: Whatever your preference, cycling is a low-impact exercise that not only helps you burn calories but also strengthens and stretches your knees. You can choose to cycle outside or on a stationary bike at home. If you want to add resistance, you can do so. If you are pain-free, start with low resistance and gradually increase it. In 30 minutes, you can burn 300–450 calories, depending on how quickly you cycle.
Walking Quickly: You’ll work the muscles in your upper, middle, and lower bodies. Speed walking is a type of walking that is performed at a faster pace than regular walking. Your heart rate is significantly raised even if it doesn’t have the same high impact as jogging. A pace of 15 minutes per mile or quicker is considered speed walking. In addition to being easier on your knees than jogging or running, speed walking also raises your heart rate when you’re just walking at a faster pace. Bringing your resting heart rate down and fortifying your heart enhances cardiovascular health.
Pilates is a total-body exercise. There are numerous routines that work your lower body, whether you are doing mat or reformer pilates. Pilates is a good exercise for posture, balance, and mobility enhancement, but it can also be beneficial for knee difficulties. It is one of the greatest methods for improving lower body muscle tone and joint mobility.
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