how to exercise with bad knees to lose weight

Exercise Daily – Knee pain can make it difficult to exercise, which is especially true if you are obese. However, it is critical to keep moving because exercise is essential for restoring knee function. In this article, we will talk about how to exercise with bad knees to lose weight.

Exercise is an effective way to decrease pain and lose excess weight. 

Excess weight places additional pressure on the joint, aggravating the discomfort. Make certain you understand which exercises are safe for painful knees and which exercises you should avoid.

Cause of Knee Pain

Knee pain may be caused by a variety of factors. Arthritis, injury, and overuse are the most common causes of this condition.


Knee pain can affect anyone at any age, but older people are at the greatest risk of developing it. A natural part of the aging process, knee joint degeneration may eventually lead to osteoarthritis later in life.

As the name implies, osteoarthritis (also known as a degenerative joint disease) is referred to as the “wear and tear” version of arthritis since it develops over years of regular exercise. 

Those who have had a knee infection had an accident, or are overweight are more likely to develop osteoarthritis. Being overweight increases the strain placed on the knees, which promotes the deterioration of the joint.

Rheumatoid Arthritis

The autoimmune disease rheumatoid arthritis (RA) is another cause of knee discomfort. RA is an autoimmune illness that manifests itself as the body’s cells attacking its own tissues over time. It manifests itself on both sides of the body (bilateral).

While most people’s symptoms develop gradually over years, it is possible for symptoms to occur quickly in some individuals. What causes RA may be a mix of aberrant immunological, genetic, environmental, and hormonal variables.

Swelling, discomfort, and stiffness are all symptoms of RA. Over time, rheumatoid arthritis may cause the cartilage to deteriorate and become ineffective. When the cartilage between the bones is totally gone, the bones might rub against one other, producing excruciating discomfort.


Knee injuries may be caused by a variety of factors, including falls, sports, and trauma. When an injury occurs to the knee, the anterior cruciate ligament (ACL), medial collateral ligament (MCL), and meniscus ligaments are often torn or injured as a result of the trauma. 

How to exercise with bad knees to lose weight depends on the type of injury you have. The following are examples of common injuries:

ACL Injuries

Changing directions too rapidly, making abrupt stops, leaping or landing, and hyperextending the knee are all examples of what might cause an ACL injury. ACL injuries are a regular occurrence in sports-related incidents.

MCL Injuries

When the MCL is stretched or torn, an impact to the outside knee is most often the cause, however, pain may also be felt on the inside of the knee when this occurs.

Meniscus Tears

Meniscus tears are a common kind of injury, with the inner meniscus being the most often damaged. Such ligament injuries are often caused by sudden twisting, which results in swelling, discomfort, and locking of the knee.


Repetitive damage or overdoing an activity may result in muscle or joint ailments, which are referred to as overuse injuries. The following are some instances of overuse problems that might cause knee pain:

  • Bursitis
  • Tendonitis
  • Baker’s cyst
  • Patellofemoral Pain Syndrome (PFPS), also known as runner’s knee

Exercises to Reduce Knee Pain

how to exercise with bad knees to lose weight

Exercise is one of the most effective treatments for knee pain. It may also be used to treat other forms of knee discomfort. 

  • Reduces edema and stiffness in the joints
  • Enhances joint range of motion by reducing inflammation
  • It helps to strengthen the muscles that surround the knee

How to exercise with bad knees to lose weight may also aid in the reduction of body fat. Extra weight has a negative impact on the joints. Reduced weight bearing on your knees may alleviate discomfort and aid in the healing of your knees. 

Strengthening the muscles around the knee also helps to relieve strain on the joint. A powerful quadriceps, for example, may compensate for the shock-absorbing function normally performed by the meniscus or cartilage in the knee.

Physical exercise for arthritic knee pain is typically more effective than drugs, injections, and surgery in terms of long-term outcomes. Another advantage of exercise therapy is that it does not carry the same level of danger as other therapies such as pain medicines and surgery.

Exercise has also been shown to slow the development of knee osteoarthritis. Additionally, it should be used as first-line therapy for knee discomfort due to the many benefits it provides.

Top Exercises for Knee Pain

The quadriceps are the primary muscles responsible for knee stability. Weak quadriceps may result in knee instability, which raises the risk of injury and wear and tear. As a result, powerful quadriceps are essential for improving knee function and pain recovery. 

On the other hand, weak quadriceps are ubiquitous in persons with knee osteoarthritis. They may be a modifiable risk factor for the condition. 

The hamstrings are another major muscle group that supports the knee and should be targeted for strengthening. Due to the fact that each person’s pain level, degree of fitness, and underlying medical condition are unique, there is no one list of the best exercises for knee pain that applies to everyone.

Low-impact activities that help stretch and strengthen the knee and supporting muscles (particularly the quadriceps) are often recommended for patients who suffer from knee discomfort.

You might be thinking about how to exercise with bad knees to lose weight. Among the exercises to consider are the following:


This helps to lubricate the joints, burn calories, and assist in the reduction of body fat. Walking also helps to promote blood flow to tight muscles and to strengthen the muscles that surround your knee. These are both beneficial.

Walking over longer periods of time at a slower pace is more knee-pain friendly.


Cycling is a safe and effective overall exercise for persons suffering from knee discomfort. Exercise such as cycling has both aerobic and strengthening effects. It helps to increase the range of motion while also targeting the quadriceps muscles. 

Peddling also has a strengthening effect on the hamstrings and glutes.

Water Activities

Swimming and water aerobics are two of the most effective exercises for strengthening the knee muscles. Because of the buoyancy of the water, you may work out without placing any strain on your joints or muscles. 

Regular swimming exercises lessen joint pain and stiffness associated with osteoarthritis. Moreover, they also aid in improving muscular strength and functional ability in middle-aged and older persons. 

The importance of strength training in enhancing your knee function cannot be overstated.

Weight Machines

Weight machines, such as the sitting knee extension, aid in the development of muscular strength. You may also substitute your own body weight for the usage of weight equipment. A few helpful workouts for the knees are straight leg lifts and either standard or modified squats.

Exercising and Stretching

Tight knee and leg muscles contribute to discomfort. Therefore, it’s vital not to miss stretching after working out. Knee quadriceps stretch and standing hamstring stretch are two stretches that are beneficial to the knee and surrounding muscles.

Finally, you should begin exercising cautiously. Progressively increase the intensity of your workouts by increasing the weight, the time, or the number of repetitions.

Anyone assisting you on how to exercise with bad knees to lose weight would suggest you not disregard your discomfort. Pain is an indication that you should cease whatever activity you’re performing right then and there. And be careful not to overdo it. 

Excessive physical activity might cause a slowdown in the recuperation process.

Top Exercise Equipment to Lose Weight

Sunny Health & Fitness Magnetic Elliptical Machine

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The elliptical machine has a centrally located digital display. The digital monitor allows you to keep track of your time, speed, calories burned, and distance traveled. Alternatively, you may use the scan function to browse over all variables while working out.

It offers belt drive magnetic resistance to provide a low-maintenance, smooth, and silent workout experience. Using the tension knob, you may adjust the magnetic resistance level to one of eight different levels, increasing the intensity of your exercise while also building muscle endurance.

This low-profile elliptical is small enough to fit under most desks and around your favorite chairs. This allows you the flexibility to work out as you sit in a variety of different locations. Easy portability is made possible by the presence of transportation handles.

Bottom line

The non-slip foot pedals have a textured surface to suit a wide range of foot sizes. During the most rigorous and strenuous exercises, the grip will guarantee that you never lose your balance or fall over.


  • Transportation handler in a central location
  • Compact and fits under the majority of desks
  • Magnetic resistance is used in conjunction with a belt drive system
  • Excellent for blood circulation enhancement


  • Average monitoring setup

Body Rider Elliptical Machine and Stationary Bike

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Unlike typical exercise bikes, Body Rider elliptical machine has two different training modes. This allows you to conserve room in your home gym or home office while still getting the most out of your workout. 

The foam bike seat offers options for sitting workouts for the whole body. This is perfect to show how to exercise with bad knees to lose weight. Standing, sitting, and adjusting resistance are all simple options for customizing your cardio HIIT training session and home workout experience.

You may adjust the seat both vertically and horizontally to accommodate up to seven different user heights. Moreover, full-body handlebars can be adjusted to three different heights to provide a diverse and easy entire gym experience.

A height-adjustable cushion, four integrated handlebars, and a covered fan flywheel help to save you from being hurt. Safety and stability are provided by the front and rear stabilizers, which provide side-to-side protection and stability. 

The fan resistance ensures a smooth glide. Moreover, the tension may be readily adjusted with a manual turn knob on the handle. Our simple, smart, and easy-to-use digital computer tracks the most basic data, indicating the time, speed, distance, and average calories.

Bottom line

The Body Rider elliptical trainer with a seat is a unique piece of exercise equipment. It combines two machines into a single unit, considerably increasing the amount of time you can spend working out. 

This dual trainer may be used as a standard elliptical or as an exercise cycle. Thanks to the connected movable seat, depending on your preference!


  • User Friendly
  • Adjustable seat
  • Easy to keep and store


  • Difficult for taller people
  • Hard seats

Sunny Health & Fitness Magnetic Underdesk Elliptical Machine

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The sunny under desk elliptical machine does not need any assembly, you can get right to work on your exercise. It has a compact design. When not in use, this machine may be conveniently stowed since it is just 25.2L in length, 18W in width, and 10.6H in height. 

Lifting and moving this elliptical machine is made simple with the help of the built-in carry handle. It has a versatile design. You can get cardiovascular exercise whether you’re standing or sitting in a chair. 

The goal of this machine is to assist you to build the muscles in your lower body. It also improves your blood circulation via regular exercise. This portable elliptical machine has a sturdy belt-driven motor that maintains your strides smooth and quiet.

The magnetic resistance may be adjusted in eight steps, making it easier or more difficult depending on your preference.

Bottom line

It is easier to keep in shared and tight locations such as bedrooms and living rooms. The resistance dial, which is simple to use, allows you to customize the intensity of your exercise. 


  • Portable design
  • Multi-functional digital monitor
  • Textured grip
  • 8 levels of magnetic resistance
  • Non-slip pedals


  • Low-quality pedals

Hurtle Fitness Vibration Platform Machine

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The Hurtle Vibration Exercising Machine has a new design that makes fitness enjoyable. The vibration-aided exercise operates in the same way as cardio. It is particularly effective for core and whole-body training. The machine combines workouts for the upper, lower, and core.

You have complete control over your training with the adjustable vibration speed and timing settings on the vibrating fitness equipment. There are 40 levels of vibration speed to choose from and a timer option. It keeps track of how long you have been working out. 

With a maximum weight capacity of 265lbs, it has high-powered vibration for rapid fat burning. The full-body vibration machine has preset exercise program modes. You may select them using the touch buttons. 

A digital LCD monitor, as well as touch button controls, come with this machine. You can make additional adjustments with ease using the remote control that comes with the unit.

The detachable resistance band straps on these shaking weight loss machines for home use allow you to customize your workouts. Toning abs, thighs, legs, and glutes are all made easier with the ultimate exercise trainer.

Bottom line

The board pad has an anti-slip surface, which protects the user’s safety when walking on it. Transport is made simple by the inclusion of a convenient carrying handle and rolling wheels. The machine reduces cellulite, keeps you in shape, and improves metabolic rates in users.


  • Sports gym training at home
  • Innovative design
  • Full body fitness 
  • Oscillating motion technology
  • Reliable


  • The remote control is big
  • Small size

Women’s Health Men’s Health Bluetooth Cardio Stair Stepper

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Not interested in investing in a massive machine that will take up an inordinate amount of space? It may have one of the smallest footprints among Bluetooth-enabled steppers, but it syncs with the MyCloudFitness app. 

It opens up a whole world of possibilities. Not only can you track your workouts, but you can also access personalized workout programs. Moreover, the routes stream to your television.

You can easily increase the tempo and intensity by raising the step height to a maximum of 10 inches. You can have an upper-body exercise with the resistance bands that come with the stair stepper.

Bottom line

So, how to exercise with bad knees to lose weight has a simple solution. Buy the best cardio stepper. This stepper offers personalized training sessions. Other steppers just give swivel motion, however, this stepper delivers genuine step action. 

This results in less strain on the knees and helps you to burn more calories as you exercise. There will be no more knee discomfort from exercises!


  • Has three locking step heights
  • Syncs to the MyCloudFitness app
  • Personalized programs and route suggestions
  • Takes up minimal floor space


  • Does not provide adjustable resistance
  • No built-in LCD screen

Exercises to Stay Away From

While exercise is beneficial for pain relief and strengthening of the knees, it is essential to do the appropriate exercises. Alternatively, you may wind up doing more damage than good. Here are a few suggestions to keep in mind.

  • Follow the suggestions of your healthcare professional and physical therapist. They will be able to tell you exactly which exercises are helpful for your knee discomfort, depending on your individual condition.
  • Follow your body’s cues and discontinue any workouts that make the discomfort worse.
  • Keep an eye on your form. Any activity, if performed incorrectly, has the potential to exacerbate knee discomfort over time.
  • Avoid exercises that overextend or place undue strain on the knees. These include deep squats, lunges, and sprinting.
  • Physical Therapy is a term that refers to the practice of moving one’s body. After your healthcare professional evaluates your knee discomfort, it is common for physical therapy to include in your treatment plan. 

Physical Therapy For Knee Pain

Following a comprehensive evaluation, the physical therapist will utilize your healthcare provider’s diagnosis and recommendations, as well as your input, to develop a plan for moving ahead.

When you are recovering from an accident or surgery, a physical therapist may design a customized exercise regimen to help you heal more quickly. Physical therapy is a critical component of the rehabilitation process after knee surgery.

Physical therapists can attempt to reduce pain and increase mobility associated with a variety of different knee conditions and injuries. As a result, you may anticipate assistance in learning low-impact workouts and stretches that:

  • Strengthens knee muscles
  • Increases the stability and flexibility of your system
  • Reduces the amount of tension on the joints

Your physical therapists might guide you about how to exercise with bad knees to lose weight. They may also recommend pain-relieving treatments such as heat, cold, or massage to help alleviate the discomfort.

All of these procedures intend to alleviate knee discomfort rather than exacerbate it. It is possible that you may need to visit your physical therapist many times each week. Moreover, your doctor might give you exercises and stretches to practice at home in between sessions.

Other Suggestions

Here are some extra suggestions for keeping your knees safe throughout your workouts

Ensure wearing proper exercise shoes

Make sure your workout shoes are in excellent condition. Over time, worn shoes lose their ability to provide proper support, which may exacerbate knee discomfort. Trainers might usually recommend persons who work out 30 minutes a day to update their shoes every six months in most cases. 

However, the heavier you are, the more quickly the wear occurs. Consider cycling through two or more pairs of shoes at a time and alternating between them to distribute the wear over a more extended length of time.

Warm-up before you exercise

A warm-up raises your body temperature and boosts blood flow, which helps to loosen up your muscles before you begin exercising. Moreover, warming up is also beneficial to the joints since it prepares them for the movements associated with exercise.

Alter your daily routine

You must ensure exercise and fitness programs that target various muscle groups (cross-training) on a regular basis. This will aid in the prevention of overuse injuries.

Frequently Asked Questions

How can I lose weight if I can’t exercise with a knee injury?

The following exercises help you lose weight if you have a knee injury:

  • Strength Training
  • Water Aerobics
  • Biking
  • Walking
  • High-Intensity Interval Training
  • Yoga
  • Tai Chi
  • Swimming

What is the best exercise if you have bad knees?

Getting your knee joints moving is the most effective way to alleviate pain in your knee joints. Among the activities that can help reduce symptoms of arthritic knee pain and knee pain, in general, are walking, water aerobics, cycling, swimming, yoga, weight lifting, and strength training.

What exercise is easy on the knees?

There are activities that are referred to as “no impact,” which indicates that your body is mainly supported throughout the activity. Consider activities such as walking, dancing, rollerblading, hiking, and other similar activities. 

Swimming and water aerobics are examples of exercises that fall within this category. All of these workouts are low-impact on the joints and muscles.

Is cycling bad for knees?

Because it does not involve direct contact with the ground, cycling is considered a knee-sparing activity. However, the repeated action of pedaling may result in a range of overuse knee ailments.

Is stationary bike good for knee pain?

Low-intensity stationary biking is exactly as beneficial as higher-intensity stationary bicycling for relieving pain and enhancing fitness in patients with knee osteoarthritis. Start training at a high level of intensity as soon as you feel comfortable on the bike.

Take Away

You don’t have to put your training or weight reduction plans on hold because of painful knees. Consult with your healthcare professional for advice on how to exercise with bad knees to lose weight. 

He might help you choose the best course of action for your specific condition and circumstances. You can use these pieces of equipment at home quite easily. If you have used any of this fitness equipment or exercises, feel free to share with us in the comments section.