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How to Exercise With Bad Knees to Lose Weight? Read This

Weight loss when you suffer from knee pain is an incredibly difficult task. The reason for this is that the majority of weight loss begins by walking or jog or ride bicycle for half an hour every day. Without this regular the body is consuming energy, and it’s difficult to lose fat and calories.

Knees that aren’t in good shape shouldn’t get in the way of maintaining your fitness. By balancing gentle exercises for weak knees and a healthy calories can help you lose weight and enhance the overall health of your body.

The article we’ll talk about how to exercise with bad knees to lose weight and fix injured joints and muscles, without making knee pain get worse.

Losing Weight With Bad Knees

Weight loss with knee problems is built on the same guidelines for weight reduction which apply to those who do not have knee pain. The aim is to expend greater calories that you consume and result in weight loss.

According to the Mayo Clinic states that you must be in a deficit of 3500 calories per week to lose 1 pounds per week, and 7000 calories per week to lose 2 pounds which is the highest loss that doctors recommend.

The breath you exhale when you exercise can cause weight loss as calories are mostly metabolized by breath. But, if you’re unable to not walk at all because of pain or chronic discomfort then you’re bound to become fatter since there’s no chance to walk or run.

If you’re a complete sedentary due to a knee injury it is possible to shed weight through reducing the calories you consume. But it’s not the best idea to continue this practice for too long since your body may require more nutrition to heal.

Concerning eating habits, this is about substituting high-calorie meals for low-calorie alternatives. As an example, instead drinking whole milk with 146 calories, you can drink skim milk with the calorie count of 83 per glass.

The process of counting calories along with exercise is crucial to help people who have knee pain shed weight. A lot of people suffering from knee pain will find it disappears once they shed just a few pounds.

If you are suffering from a serious problem, such as knee osteoarthritis or knee pain because of a joint replacement surgery and you are unable to continue, be very careful about your exercise.

Before implementing the recommendations that are provided in the article you may be advised to speak with an individual fitness trainer, or physical therapy professional regarding the exercises that can help you to strengthen your knees.

How to Exercise With Bad Knees to Lose Weight

Here are some tips to lose weight if you have bad knees.


It is recommended to practice yoga with the guidance by a yoga instructor to ensure that you’re doing the exercises correctly and to have someone observe you in case you slip.

Beware of the most vigorous yoga styles such as Kundalini or Ashtanga which demand fast swift, violent sweeping movements that could cause knee pain.

Hatha Yoga

The most effective class for people suffering from knee pain, but who have no problem being able to stand will be Hatha Yoga. This is less demanding than other types of yoga since it is focused on breathing. It can burn between 180 and 200 calories in just 30 minutes.

Chair Yoga

If your mobility is restricted that it is difficult to get up, a lot of gyms offer chairs for yoga. The participants sit in an armchair and are guided through the exercises from a sitting posture.

Yin Yoga

Yin Yoga entails lying on the mat and assuming an inactive posture that helps your body relax completely and relax. It is a more tranquil method that requires you to lie down on the ground, stretching and focusing on your breath.

Some poses are held longer than five minutes at a time. If you are suffering from knee pain or aches, a trainer can assist you while your body does simple exercises like Straight leg lifts.

Restorative Yoga

Restorative Yoga is designed to help people recovering from injuries. It is ideal for those with limited knee function because of knee injuries. The classes are lengthy, but comprise of fewer postures. This allows you to have a good amount of time to move your body posture to the next, thereby avoiding knee discomfort.

Props like bolsters, belts, and pillows are used to ease knee pain, as well as other joint pain when you go from one posture into the following. Yoga that is restorative can help keep your body moving to ensure that your muscles don’t weaken and you don’t gain weight.

Tai Chi

Tai Chi is the ancient Chinese practice of aligning the meridians in your body by using specific swaying postures and movements. These movements are designed to permit the energy flow to all organs and muscles around it.

Tai Chi is recommended for people who are able to sit on one foot at one time. According to Annals of Internal Medicine, Tai Chi can be just as effective as physiotherapy for aiding in the healing of knee osteoarthritis.

Water Exercises

Water exercise is a great option for joint pain since you weigh less. The buoyancy it provides allows you to move more freely, which means it’s much less likely to cause injury to yourself. While at the same time it gives you the benefits of losing weight by breathing your body through aerobic exercises.


Aquafit is a type of exercise with a guideline that is performed in the pool. A lot of gyms around provide these classes, with an instructor with experience to guide you through a sequence of moves in the water. They are designed to build muscles and aid in weight loss.

If you are finding it difficult to engage in an aerobic workout at the gym due to arthritis in your knee, you should try giving Aquafit an attempt. Aquafit is similar to floor exercises apart from the fact that they’re performed in the water.


Swimming can help a lot of people suffering from knee pain, so long as you’re cautious not to go too fast or kick too hard.

Because it’s a strength exercise, in which your body is pushed against water, you will shed a significant amount of body fat, and also burn around 200 calories in the space of a half hour.

Swimming isn’t for everyone who has knee pain. The repetitive motion of kicking can create stress on the inner side of the knee which is controlled by the medial collateral ligament. If you are experiencing this issue you should stick to fluid and floating moves that don’t cause pain. knees worse.

Reducing Caloric Intake to Lose Weight

Reduce your intake of calories to lose weight isn’t advised as those with joint, muscle, or bone injuries or disorders need to maintain their calories to repair those areas in the body.

Muscles, joints, and bones require collagen, protein and other nutrients that come from brightly colored veggies to regenerate cartilage and tissues. Protein intake that is adequate and lean is essential as is eating nutritious fats from unsaturated oils . These help keep knee joints lubricatedso that they can bend correctly.

Based on Harvard Health Publishing Men require minimum 1500 calories per day to maintain an ideal weight, while women require 1200 calories.

A lower calorific intake could result in you not getting the necessary micronutrients that are essential for knee joint health like essential fats as well as the fifty grams of protein that you need to consume each day to ease knee pain.

Reduce your intake of food is not recommended since you might aggravate any injury to muscles that is caused by the injury or chronic conditions. The only exception is when you happen to be overweight and unable to walk. In this scenario, it’s crucial to talk with a dietician in order to determine which kind of diet is suitable for you.

Lose Weight by knee Pain Tips

Here’s some simple suggestions for people who have knee pain but want to shed excess weight through exercising.

  • If you feel discomfort anytime during exercise do not continue!
  • If 30 minutes isn’t enough, consider breaking your workout into 3 10 minute sessions.
  • Breathing slowly by letting your nostrils open and then exhaling gently through the mouth may help you to get through a painful motion.
  • Certain knee injuries that affect the medial collateral ligament and the anterior cruciate cruciate ligament could require a specific brace for exercises.
  • If you suspect that you have injured a ligament or muscle surrounding your knee when you exercise then apply an ice pack on the affected area right away to decrease swelling.
  • Always consult your doctor or physical therapist prior to starting an exercise routine.


Exercises to help with knee pain and eating well can help in getting you back on your feet once more and moving in a healthy way.

If you’re not vigilant when exercising you could end up worsening your knee problem by pulling muscle tissue or inducing joint pain.

If you are having trouble with exercise due to knee arthritis, knee injuries or you’re obese, it’s a good idea to speak with the physical therapist or physician prior to beginning any type of exercise.


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