Best Aerobic Exercise for Bad Knees: 6 Low-Impact Workouts

Knee pain does not mean you have to give up on fitness. Whether it’s due to arthritis, injury, or wear and tear from aging, finding the right aerobic exercises can keep you active while protecting or even improving your knee health. The key is to focus on low-impact movements that boost your cardiovascular health while minimizing stress on your knees.

In this article, we’ll explore the best aerobic exercises for bad knees—from modern machines like ellipticals and rowing machines to traditional practices like Qigong Baduanjin. We’ll also introduce the best exercise machine for bad knees from Tousains Home Fitness Equipment to get you trained effectively and conveniently at home. Let’s take a closer look right now!

Best Aerobic Exercise for Bad Knees

Elliptical Machine

The elliptical machine is one of the top choices for people with knee problems. Compared with running, it offers a gliding movement that puts less stress on the knees, hips, and lower back as there’s no repetitive motion hitting the ground.

Benefits:

• Smooth, fluid movement that mimics walking or running without shock.
• Moving handles provide upper-body engagement for a full-body workout.
• Adjustable resistance allows you to progress gradually.

Potential drawbacks:

• May be uncomfortable for beginners with poor balance.
• Requires space and electricity (for some models).

Beginners should start with a low resistance level for 15–20 minutes and gradually increase the intensity and duration. For those with limited space at home, the Tousains mini elliptical machine is a great piece of knee exercise equipment. Designed for under-desk use, it features a portable design and multiple adjustable resistance and speed levels, allowing for convenient and versatile home workouts anytime and anywhere.

Cycling

Cycling is another piece of low-impact gym equipment for those with joint sensitivity. It strengthens the quadriceps, hamstrings, and glutes. According to the Noyes Knee Institute, cycling can be good for your knees owing to the limited joint pressure.

Why it’s effective:

• The seated position reduces joint load.
• Easy to control resistance and duration.
• Great for home use with compact, foldable bike options.

Potential drawbacks:

• It can cause knee pain if the seat height isn’t adjusted correctly.
• Overuse or excessive resistance can aggravate existing conditions.
• Primarily a lower-body workout.
  

Living in a shared space? The Tousains foldable exercise bike will be your best exercise machine for bad knees. It is crafted with various resistance and height levels, allowing users to customize their workouts. Collapsible and quiet, it is perfect for small apartments.

Rowing

Rowing might surprise you as one of the best aerobic exercises for bad knees. The Arthritis Foundation demonstrates that rowing provides a good workout for people with arthritis when performed with proper form and techniques. It offers a low-impact, high-reward workout that targets the arms, legs, and core.

Rowing benefits:

• Engages 86% of your muscles.
• Low forces on the knees.
• Excellent for fat burning and cardio endurance.

Potential drawbacks:

• Requires proper technique to avoid knee or back strain.
• It may be difficult for people with limited mobility or core strength.
• It can be intimidating for beginners.

Beginners should take time to learn proper form and techniques for effective results and to prevent injuries. If your budget is limited, the Tousains 3 in 1 rowing machine will be a friendlier option. Though its resistance levels are lower than those of advanced models, it stands out for the features to integrate rowing machines, ab machines, and small cable crossover into a single machine.

Swimming

Swimming and water aerobics are ideal aerobic exercises for people with knee issues. Water buoyancy reduces your body weight by up to 90%, dramatically minimizing joint stress while still giving you a full-body cardio workout.

What makes swimming so effective:

• Almost zero impact on the knees.
• Resistance from water tones muscles.
• Ideal for arthritis sufferers.

Potential drawbacks

• Requires access to a pool, which may not be convenient or affordable.
• Risk of slipping or falling on wet surfaces.

Baduanjin (Eight Pieces of Brocade)

A gentle form of Chinese Qigong, Baduanjin is designed to improve strength, flexibility, and internal energy through eight simple, graceful movements. It is an effective low-impact aerobic practice ideal for knee-sensitive individuals. Traditional Chinese Medicine doctors have used Baduanjin exercise to accelerate the recovery of knee function for a long time, according to the NIH. 

Baduanjin advantages:

• Easy to learn and requires no equipment.
• Encourages proper body alignment and deep breathing.
• Improves circulation and strengthens leg muscles without much impact.

Potential drawbacks:

• Includes some knee-bending movements
• Improper form can cause joint stress
• Requires prolonged standing

Walking

It may sound simple, but walking is one of the best aerobic exercises for bad knees. It strengthens the leg muscles, supports joint mobility, and improves overall cardiovascular health.

Why walking works:

• It’s natural and accessible.
• You can control your pace, distance, and terrain.
• Walking on flat surfaces or cushioned tracks minimizes knee strain.

Potential drawbacks:

• Long walks, especially on hard surfaces, can cause knee irritation or worsen
• Excess body weight increases pressure on the knees while walking.

Wear supportive shoes to reduce impact. People with bad knees should start with short distances from the very beginning. Invest in a small treadmill for home if you have enough budget. The shock-absorbing feature of the treadmill makes it more gentle on your knees than walking on a hard surface. 

Tips for Exercising with Bad Knees

To stay active safely, here are a few guidelines you should follow when doing aerobic exercise with knee concerns:

• Always start with 5–10 minutes of gentle movement to prepare your joints and muscles for the workout.
• If you feel pain, stop immediately. Muscle fatigue is normal; joint pain is not.
• Wear supportive shoes to help absorb shock and protect knee alignment.
• Cool down afterwards to prevent injuries and relax your muscles.

Conclusion: Which Low-Impact Gym Equipment to Buy

Having bad knees doesn’t mean that you can’t engage in physical exercise anymore. With the best aerobic exercise for bad knees, you will enjoy an effective workout while boosting your heart health and overall well-being.

From swimming and cycling to Baduanjin, the options are diverse and effective. Remember to go at your own pace, use proper technique, and consult a doctor if you’re managing a chronic condition.

For anyone who is looking for compact knee exercise equipment for home use, the Tousains Home Fitness Equipment provides a variety of options, ranging from the Tousains mini elliptical machine, foldable exercise bike, to the Walker MS-6s. Shop at Tousains, learn how these machines transform your life, and enjoy the 2-year warranty from Tousains!