How to exercise with bad knees to lose weight?

Losing weight through exercising is quite tough when you have bad knees. But do you know, you can restore your knees functionality by working out? If you are obese, then keep in mind that excess weight puts more pressure on the knees and joints and makes your pain worse. So, to get better and keep yourself safe from bad knees, exercising every day is a must.

Though arthritis can strike at any age, it is most common in seniors and the elderly’s. Degeneration of knee joints occurs as a part of natural aging and later turns into osteoarthritis. Knee arthritis is a chronic condition and is generally found in people who has knee infection, injury, or are obese. Sports, trauma, or falls can cause knee injuries and torn or damage the anterior cruciate ligaments, medial collateral ligament, and meniscus ligaments. They can result in swelling, pain, and knee locking. Overuse can also cause bad knees, it is caused by the repetitive trauma or repetition of a certain activity. For example, bursitis, tendonitis, baker’s cyst, a patellofemoral pain syndrome, or runner’s knee.

One of the best remedies for bad knees is working out. Exercising regularly will help to reduce knee swelling and stiffness will improve the range of motion in the joint and strengthen the legs and muscles around the knees. Exercising can help you lose weight no matter if you have bad knees. It will help you reduce the weight load on your knees and can ease pain and help the knee heal. It also strengthens the muscles around the knees, which also takes the pressure off the knees.

Do you know, exercising can help you better with bad knees than medications, injections, and surgery. The best benefit of exercising if you have bad knees is that unlike other treatments like medications and surgery, it does not pose any risk of serious harm.

How to exercise with bad knees to lose weight?

The most important exercise for getting rid of bad knees is working out your quadriceps. Do you know quadriceps are the main muscles that support knees? So weak quadriceps mean weak and unstable knees. So, the first thing you have to look for while exercising is working out your quadriceps.

Another important muscle that you need to work on is the hamstrings. Hamstrings support the knee.

The best exercise for bad knees is the low-impact workout. It helps to improve and strengthen your muscles without putting much pressure on the knees and joints.

Walking:

Walking is a form of low-impact cardio workout, along with burning calories also alleviates knee and joint pain.

Exercise bike:

There are different types of best exercise bikes for bad knees are available in the market. Exercise bikes are best known for their low-impact cardiovascular workout, especially recumbent bikes. If you have bad knees then you might want to work out from the comfort of your home, which is only possible using the exercise bike.

Unlike walking or jogging, which puts stress on the knees and joints, exercise bikes are much comfortable for the knees and joints, and also provide an overall total body workout. Working on the exercise bike promotes the range of motion and targets and strengthens the quadriceps and hamstring muscles.

But make sure to start your workout slowly, and then gradually increase the duration and intensity. Before starting visit a physician or professional to inquire about your health and fitness.

You can lose weight easily using the exercise bike. Do you know, you can lose around 600 calories per hour?

High-intensity interval training:

Depending on your fitness level, you can lose a lot of fat and weight, through high-intensity interval training. This exercise involves a short burst of workouts at a high-intensity level followed by a longer low-intensity level.

Yoga:

Yoga along with burning calories also reduces knee and joint pains. Regular yoga practicing can lower the levels of interleukin-6, which is a protein that causes inflammation, which plays a vital role in the pain, swelling, and stiffness of arthritis. Yoga also makes the muscles strong and flexible.

Strength training:

Other than working out on the exercise bike, strength training is also beneficial for losing weight if you have knee issues. It also improves knee strength and helps to strengthen the related muscles.

Swimming:

Swimming or water aerobics is another best form of exercise for bad knees. It just not only strengthen your knee muscles but also puts less pressure on your joints. Regular swimming reduces joint pain and stiffness and helps with osteoarthritis.

Stretching:

Stretching helps the knee and its surrounding muscles to loosen and provide you with more comfort. Tight knee and leg muscles can add pain, so it is important to stretch before and after working out.

Avoid these exercises:

Yes, exercise is an excellent way of relieving knee pain, and gaining strength but if you don’t do the right exercise, it might cause you more harm.

Stop exercising when you feel you can’t do it and when the pain becomes worse. Do not stress yourself and overdo. Watch your posture, because doing the exercise in improper form can make your knee pain worse. Avoid, squads, lunges, running, and jogging. Always follow the physician’s advice and recommendations. They will know which exercise is best for your knee pain based on your diagnosis.