Working out and exercising is challenging when you are struggling with arthritis or sore joints. Maintaining a healthy weight without cardio activity is difficult. Unfortunately, many forms of cardio put a lot of stress on the knees. Here are exercises that are easy to do if you experience knee discomfort, and many of these exercises can be done in your home!
Cardiovascular exercise seems like it would be impossible to do without bothering your knee joints. It is not impossible! There are great and easy ways to get your heart rate up without irritating your knees.
One option is biking. Biking is an excellent way to work your lower muscle groups and get your heart pumping. You can dust off the bicycle in your garage and start cruising around the block, or you can use the bicycle machine at the gym! When choosing a bike machine at your fitness center, use the traditional bike machine. The stationary bike, the one where you sit with a backrest, does not exercise your upper body. It also burns fewer calories than the traditional bike machine.
You can also get in good cardio by walking. A brisk walk, no running, is easy on the joints because it does not add stress like jumping or running does. A fast paced walk will still get you to a fat burning level, but it will not wear you out or tire your joints.
Step-Up exercises are great for cardio as well. Standing in front of step bench or a staircase, place one foot on the step. From this position, lift your foot off the floor and place it on the step. Take your foot that was on the step first, lift it, tap the step, and then bring it to the floor. Repeat this exercise 15 times. If you feel you can move more quickly, it will become a better cardio exercise.
Lower body strength training can be done while still avoiding stress on your knees! There are a lot of options to work your glutes, hamstrings, quads, lower leg muscles, and calves! Here are a few options for strength exercises.
Calf raises increase the strength of your lower leg muscles. With this exercise, your shins and calves will be activated. To begin this exercise, stand on a flat surface. You should stand with perfect posture and point your toes forward. From this position, lift your heels very slowly, until you are on your toes. From here, lower your heels slowly toward the ground. Do twenty repetitions of calf raises and keep moving at a steady, controlled slow pace.
Side lying leg lifts are another great way to work on your leg muscles without irritating your knees. Lay on either side in a piked position. Lift your neck and support your head with your arm. Use your other arm to support your balance. Lift your top leg as high as you can. Slowly lower it to the other leg. Repeat this move ten times. Repeat on the other side.
With these exercises, you will be able to get a complete and effective cardiovascular workout and successful lower body strength exercises. For extra support consider implementing a supplement that includes UC-II®. UC-II® supports joint comfort, flexibility, and mobility.