Knee Osteoarthritis.. Best Cardio Exercises at Home

It is considered knee osteoarthritis one of the most common knee conditions, which can stop many people from doing sports. Still, there are many exercises that people with knee osteoarthritis can do either in gyms or at home.

There are many exercises you can do at home with just a few tools. For example, exercise bikes give great cardio workouts with little stress on the knee joints.

In this article, we will look at different types of low-impact cardio exercises made to raise your heart rate without putting too much pressure on your knees or other joints.

Home Workout Session Guidelines

Before starting any type of exercise, check with your healthcare provider for approval and to review the exercises. Skip any moves that cause pain or discomfort.

Home workout session guidelines include:

1. DoWarm-up exercises Before starting the workout, like light cardio, walking in place, or around the house for at least 5 minutes.

2. Once you finish warming up, stretch any tight muscles in the lower body, such as hamstrings, or quadriceps, or calf.

3. Do each exercise for 30-60 seconds, move from one to the next with little or no rest between.

4. Aim for moderate intensity. If you want more challenge, move faster or use a bigger range of motion for the exercises.

5. Do one circuit for a short 15-minute workout, or repeat the circuit several times if you want.

6. Finish the workout with a cool down and make sure to stretch Lower body.

To lower workout intensity, take longer breaks, move slower, use less resistance, and reduce reps.

Best cardio exercises for knee arthritis at home

1. Step Touches exercise

Start the workout with simple exercises that get harder gradually, so begin with Step Touches.

- How to do this exercise

1. Start standing with feet shoulder-width apart, arms extended in front of you.

2. Take a side step with your right foot and lower your hands to your sides.

3. Go back to the starting position with your arms straight in front of you.

4. Take a side step with your left foot and lower your hands to your sides.

5. Keep your legs straight throughout the exercise. this is not a side lunge or squat.

6. Keep moving right and left, making the steps wider.

7. Repeat this exercise for 60 seconds. To lower intensity, do it for 30 seconds only.

2. Low-Impact Jumping Jacks Exercise

You can increase intensity by doing low-impact jumping exercises like low-impact jumping jacks.

- How to do this exercise

1. Stand straight with your feet together and your hands by your sides.

2. Jump slightly off the ground spreading your feet wider than shoulder width and raise your hands above your head together.

3. Return back to the starting position.

4. Repeat this exercise for 60 seconds. You can reduce intensity by doing it for 20-30 seconds.

Stop immediately if you feel pain or discomfort in your knee. If all feels normal, you can increase intensity by jumping more and repeating more.

3. March exercise with a medicine ball

This exercise uses a medicine ball which you need to hold firmly with both hands.

- How to do this exercise

1. Stand up straight with your feet a bit wider than shoulder-width apart, holding the medicine ball with both hands in front of your chest.

2. Bend your knees and lower down until the ball is right above your knees.

3. Stand back up to the starting position.

4. Raise your arms holding the ball straight up above your head.

5. Repeat this exercise for 60 seconds. To lessen intensity, do it for only 20-30 seconds.

You can also do this without the medicine ball to lower intensity. Stop immediately if you feel any knee pain or discomfort.

4. Medicine ball knee lifts exercise

- How to do this exercise

1. Stand straight with feet a little apart, holding a medicine ball with both hands.

2. Lift the medicine ball over your head with your arms straight.

3. Raise your left leg with your knee bent so your left thigh is almost parallel to the ground, lowering the medicine ball just above your left thigh.

4. Return back to the starting position.

5. Repeat this exercise on the other leg.

6. Repeat this exercise for 60 seconds. To make it easier, do it for 30 seconds only.

You can make this exercise harder by doing it faster or using a heavier medicine ball.

5. Straight leg kicks with medicine ball exercise

While holding the medicine ball, you can build some strength with some great long movements by doing the Straight leg kicks with medicine ball exercise.

- How to do this exercise

1. Stand straight with your feet slightly apart, hold the medicine ball with both hands and stretch your arms straight in front of your chest.

2. Step back slightly with your left foot straight behind you, bend your right knee so your right thigh is about parallel to the ground, and lift the medicine ball above your head.

3. Straighten the right leg, bring the left leg forward straight until it is about parallel to the ground, and extend your arms with the medicine ball in front of your chest.

4. Repeat on the other leg.

5. Do this exercise for 30 seconds on each leg.

If you feel any pain or discomfort in your knee, stop the exercise immediately.

6. Medicine ball chest squeeze exercise

You can keep working with the medicine ball in this exercise that targets the chest muscles.

- How to do this exercise

1. Stand straight with your feet shoulder-width apart, holding a medicine ball with both arms right in front of your chest.

2. Press the ball with your palms to feel your chest muscles contract.

3. Keep pressing the ball and slowly push it forward at chest level until your elbows are almost straight.

4. Bend your elbows and slowly pull the ball back toward your chest while still pressing with your hands.

5. Repeat this exercise for 16 reps. To lower intensity, do 8 reps instead.

To give your legs more rest and reduce intensity, you can do this exercise by sitting on a chair with your back straight and feet flat on the ground.

7. Band side knee and kick exercise

You'll need a resistance band to do this exercise.

- How to do this exercise

1. Stand straight with the resistance band on your feet just over the heels.

2. Place your hands at your sides and lean your body forward a bit.

3. Start by firmly fixing one foot on the ground (left foot).

4. Pull your right foot back near your body with toes facing the ground.

5. Go back to the starting position, then repeat with the other foot.

6. Repeat this exercise for 60 seconds. To reduce intensity, do it for 20-30 seconds.

You can do this exercise without resistance bands. Or speed it up to make it harder.

8. Side leg lifts exercise

Side leg lifts are versatile. They are low-impact and can be done anytime, anywhere.

- How to do this exercise

1. Stand next to a chair or wall for support.

2. Lift your left leg to the side, toes pointed.

3. Keep your hip, knee, and foot aligned.

4. Try to lift your leg without leaning your torso.

5. Repeat this exercise 10 times for each leg.

You can make this exercise harder by using a resistance band around your legs.

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