Exercise to lose weight without injuring your knees.

Weight loss can be difficult when arthritic knee pain and stiffness prevent you from being active and make it difficult to burn calories. Studies suggest that carrying a few extra pounds can put extra pressure on your joints, causing extra stress on your knees, which can further hinder your level of exercise. So what are the exercises, can you do to lose your weight, without putting more stress on your knees? Let's explore a few.

1. Strength training

Studies show that as you age, the amount of muscle in your body tends to decrease. Fat is more of your weight, which slows down your body's ability to burn calories. But it seems that muscle burns more calories than fat, so by building muscle through strength training, you can increase your body's ability to burn more calories. Muscle development also increases the body's ability to absorb joint shocks, which can benefit an arthritic knee. Strengthening exercises include lifting heavy weights, using weight machines like Horizontal seated leg press, Chest Press, etc at the gym and resistance band training can also help in this.

2. Water aerobics

Water aerobics can do a splash when it comes to weight loss and muscle strengthening, especially when you have knee pain. Fitness experts say that water helps the weight of the joints, allowing you to move more freely without feeling the impact of hard solid surfaces that stress an inflamed knee joint. There are water weights and support equipment to help you. And if you can walk in the pool for extra workout, is also a great exercise. Water has a much higher resistance than air, which means that walking in water requires more effort, so it burns more calories.

3. Cycling

Stationary cycling is a good way to burn calories and is a pleasant alternative to running that can irritate your knees. Fitness Experts suggest to doing at least 30 - 45 minutes of aerobic activity three to five times a week to see the remarkable effects. A bicycle also addresses the range of movements in the knees, hips and ankles, which is often affected by arthritis. Maintain light to moderate endurance and vary speed. Make sure your knees do not roll or roll while pedalling to avoid straining them.

4. Walking

Are you looking for a low-impact, calorie-burning exercise? Walking usually puts less pressure on the joints compared to running. Be sure to wear cushioned supportive sneakers. Also, avoid walking with your toes pointing to the side. This puts more pressure on the inner part of the knee joints. Walking on grassy surfaces will also soften the blow to the knee as you walk. Fitness experts also suggest for cycling at a moderate pace for 30-60 minutes a day, three to five days a week to help burn fat.

5. High intensity interval training

Depending on your fitness level, try High Intensity Training (HIIT) to eliminate abdominal fat. HIIT involves performing short periods of exercise at a high level of intensity, followed by a longer level of lower intensity. You can do these cycles on a stationary bike or elliptical machine to avoid injuring your knees while exercising outdoors on the sidewalk.

6. Yoga

Yoga not only burns calories, but has additional benefits that can help you lose weight and alleviate inflammation of the knee joints. Fitness experts say that yoga has been shown to reduce cortical - a stress chemical that some studies link to weight gain. Another study found that women who practiced yoga had lower levels of interleukin-6 in their blood, a protein that causes inflammation. Inflammation plays a central role in painful swelling and stiffness of arthritic joints. Yoga also addresses muscle strength and flexibility, which can help you keep moving with other activities.

7. Tai-Chi

A recent study found that tai chi can specifically reduce pain and physical impairment in people with severe osteoarthritis of the knee, through arthritic knees.

8. Swimming

Swimming is a great way to do aerobic exercise, with the added benefit of using water buoyancy to reduce the impact on your joints. It also addresses the range of motion of the arms and legs. Swimming strengthens the leg muscles that protect your knees throughout the day. Wings and kickboards are available to enhance your swimming routine. If the water of pool is hot, it can help to soothe stiff joints of Body.

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