11 knee-friendly weight loss exercises to avoid obesity

Losing weight is not an easy task. Add to that knee pain and it becomes more difficult to lose weight. You can watch your diet by focusing on healthy foods and emphasizing portion control. But you also need to sweat to maintain a healthy weight. Knee pain is likely to prevent you from working. Whether the pain is due to injury, arthritis, or aging, you need to keep moving. The good news is that there are weight loss exercises that are knee-friendly. These exercises can help you lose weight and also reduce knee pain.

Why exercise with sore knees?

If your knees hurt, you don’t exercise and lead a sedentary lifestyle, you will gain extra weight over time, especially around your stomach. According to research published in Frontiers in 2021, excess belly weight can increase the risk of cardiovascular disease, non-alcoholic fatty liver disease and type 2 diabetes. Lack of exercise can even make knee pain worse. Exercise can not only help you lose weight, but also reduce knee pain.

A 2002 study published in The BMJ found that participants who exercised experienced an average 12 percent reduction in knee pain. Another study published in the Journal of Orthopedic & Sports Physical Therapy in 2018 found that physical activity for arthritic knee pain often leads to better results than the use of drugs, injections and surgery.

11 exercises to lose weight if you have sore knees

There are low impact weight loss exercises for your knees that you can do. “These weight loss exercises that are good for the knees can also strengthen the muscles around the knees without causing too much stress,” says physical therapist and fitness expert Dr. Ayaz Ashai.

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1. Swimming

• Start with light kicks, keeping your body in a horizontal position in the water, which should be warm considering the winter season.
• Now use your arms to float forward, keeping your movements smooth and controlled.
• Breathe in an even rhythm, exhaling underwater and inhaling above water.
• Focus on maintaining a steady rhythm with your arms and legs to get a full-body workout.

2. Aqua aerobics

• Find a pool with shallow, warm water where you can stand.
• Do leg lifts in the water while standing or holding on to the side of the pool for balance.
• Lift each leg in front of you.
• As part of aqua aerobics, you can also do water running. Raise your knees and alternate legs, lightly jogging in place.

3. Riding an exercise bike

• Get on the bike and put your feet on the pedals.
• Adjust the height of the bicycle seat so that the knees are slightly bent when the pedals reach their lowest point.
• Pedal at a medium pace with your back straight and your body engaged.
• Use a comfortable level of resistance to work the muscles without stressing the knees.
• Pedal at a constant speed for a set amount of time, aiming for 20-30 minutes of pedaling.

4. Training on an elliptical trainer

• Stand on the elliptical trainer and hold onto the handrails so you don’t lose your balance.
• Pre-set the machine to low resistance.
• Start with smooth gliding steps on the foot pedals, moving the handles back and forth.
• When exercising on the elliptical, maintain an upright posture and engage your body.
• Adjust pace and resistance as needed, ensuring minimal impact on joints.

5. Walking on a flat surface

• Start walking quickly on a flat surface outside or at home.
• Maintain an upright posture, look forward, and relax your shoulders back.
• Swing your arms at the same time as your legs to add intensity and support the walk.

6. Leg lifts using a chair

• Sit comfortably in a sturdy chair with your feet flat on the floor and your back straight.
• Extend one leg at a time.
• Hold it for a few seconds before lowering your leg down.

7. Leg lifts lying on the side

• Lie on your side with your legs straight and support your head by resting it on your hand.
• Lift the top leg up, keeping it straight without jerking.
• Wait a little, then slowly lower your leg back to the starting position.

8. Exercise “Bridge”.

• Lie on your back with your knees bent, feet flat on the ground and hip-width apart.
• Squeeze your core by engaging your glutes as you press your hips toward the ceiling to form a straight line from your shoulders to your knees.
• Hold the position for a few seconds, then slowly lower your hips to the floor.

9. Steps

• Stand in front of a low platform, such as a step or sturdy crate.
• Step up one foot at a time while simultaneously lowering both feet onto the platform.
• Step back with one leg, then the other, returning to the starting position.

10. Leg press with a resistance band

• Sit on the floor with your feet under the resistance band.
• Press forward on the band with your legs extended, keeping your knees slightly bent, but not too much.
• Slowly return to step one by pulling on the band.

11. Lateral moves with a resistance band

• To perform this exercise with a resistance band, wrap the band around your hips just above your knees.
• Bend your knees slightly and place your feet hip-width apart.
• Step to the side in small steps, keeping tension on the band.
• Go the distance or time, then change direction.

“These weight loss exercises that are good for the knees can also reduce stress on the knee joints, strengthen the surrounding muscles and stabilize the knees,” says the expert.

Take precautions when performing weight loss exercises that are knee-friendly

• Work with a physical therapist or fitness trainer before doing weight loss exercises that are good for your knees.
• Prepare your body by stretching or light muscle movements.
• Avoid excessive exertion and stop immediately if discomfort occurs.
• Maintain perfect form to prevent injury while performing these knee-friendly weight loss exercises.
• Wear supportive shoes as they can reduce stress on your joints.
• Stay hydrated to prevent muscle fatigue and support recovery after performing knee-friendly weight loss exercises.

Do these knee-friendly weight loss exercises at least three to five times a week for 20 to 30 minutes,” says Dr. Ashai.

Knee pain can make simple activities like exercise difficult. However, exercise is necessary to maintain overall health, control weight, and build muscle. Do weight loss exercises that help your knees without hurting your knees.