Exercises you can enjoy even with a bad knee
If you have bad knees from arthritis, previous injuries, or (ahem) old age – you may worry that exercise could be off limits for you.
Sadly, some sports such as tennis, netball, squash, skiing, basketball, golf and soccer are particularly hard on the knees and should be avoided.
But with a little planning, you can still enjoy the health benefits of regular exercise.
Today we have four great options that you can enjoy - even with a dodgy knee.
1. Walking
The cheapest form of exercise there is, walking is available to everyone. It’s best to stick with the flat ground, and ideally go for softer surfaces such as grass if possible to reduce strain on your knees. Walking on the beach is another option if you focus on the sand near the sea rather than the soft sand.
2. Cycling
You may have thought that cycling would be out of the question, but if you focus on gentle slopes and mostly flat terrain you can comfortably take part. The good thing about bike riding is that you aren’t stopping and starting, which puts pressure on your knees. Find a nice bike path, join a cycling group, or just go for a ride around your (hopefully flat) neighbourhood.
3. Yoga
Yoga is great for your fitness as well as for reducing stress. While there are some poses that are not ideal, the great thing about yoga is that it can be adapted for any special needs. So just let the yoga teacher know your situation and he or she will be able to give you alternate moves to suit your knee. Many yoga studios will offer drop in classes that you can show up to as required, or you can save money by buying a pack such as 10 classes for a reduced rate.
4. Swimming
Whether it’s swimming laps at your local indoor pool, or getting out into the ocean, swimming is the top choice for those with bad knees. The water supports your weight, meaning there is less pressure on your joints. Why not try committing to a certain number of laps each time you swim, and then try beating that time? Or join a swimming club if you enjoy the social aspect of it too. It’s important not to overdo it as this will make you less likely to stick with it long term.
Have you got any tips for other exercises to do with bad knees? We would love to hear from you in the comments.