Archive for the tag - low-impact

When Good Knees Go Bad: 3 Effective Low-Impact Cardio Exercises.

No face? No problem.

Hi Davey,My knees can not handle high impact cardiovascular exercise like running, jogging or even stair climbing. I know that cardio is important, but what can you recommend that is low-impact and yet effective?

Confused,
Chris

Dear Chris,

Great question! Having nursed a knee injury just last summer, I can relate. And you’re absolutely correct: Cardio is important for everyone.

Here are three effective low-impact exercises that I’d recommend:

  1. Swimming. Swimming is phenomenal for all people, but especially beneficial for those individuals seeking a low (or no) impact exercise. Whereas running a treadmill will pound your knees, swimming involves much smoother movements. You weigh 1/10th of your land weight in water, so a great deal of stress is taken off of your joints. A 155lb person could expect to burn 214 calories after 30 minutes of moderate swimming.
  2. Rowing. I’m a huge fan of rowing – and it is very gentle on the knees. Much like swimming, the movement is fluid and not abrupt. I enjoy rowing sprints – 90 seconds of all out rowing followed by 45 seconds of rest for 15 minutes. If you’d rather keep things easier, try going at a moderate pace for 90 seconds and then a slower pace for 60 seconds. a 155lb person would burn 246 calories after 30 minutes of moderate rowing.
  3. Elliptical. If you don’t have access to a pool or a rowing machine, the elliptical is a good alternative. Because of the machine’s structure, the movement is low impact and fluid – and a 155lb person can burn 400 calories after 30 minutes of exercise.

You can also give cycling, walking, in-line skating and cross-country skiing a try. Whatever your interests, you should be able to find a low-impact cardio program that suits your needs.

Any other suggestions or questions? Ask away in the comments below!