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5 Best Types of Cardio When You Have Bad Knees

May 02, 2025

Think your knees can’t handle cardio? Think again.

The right type of cardio might even help protect your joint, according to Jeffrey Burns, MD, orthopedic surgeon and arthroplasty service line leader at the Bone & Joint Institute at Hartford Hospital.

Here’s why “bad knees” shouldn’t mean no cardio and some low-impact exercises to get you started.

What are “bad knees?”

When people talk about “bad knees,” it’s not just injuries like meniscus or ACL tears.

“In my world, ‘bad knees’ usually means substantial knee arthritis,” explains Dr. Burns. “This could be due to post-traumatic issues or more general wear and tear, like osteoarthritis.”

No matter the cause, “bad knees” can hold you back and impact your quality of life.

> Related: What NOT to Do to Keep Your Knees Healthy

Not all cardio is equal — especially if your knees hurt.

If you only think about cardio as high-impact exercises, you might assume it’s off-limits.

“There’s some truth to this,” says Dr. Burns. “One of the biggest mistakes we see is people doing high-impact activities like running, which puts a lot of stress on lower extremity joints and often worsens knee pain.”

So, is walking the solution?

“Surprisingly, no,” says Dr. Burns. “It’s not the best option for someone with knee arthritis. Walking doesn’t strengthen the muscles around the knee or improve range of motion – and can even lead to pain or discomfort.”

> Related: The 4 Best Exercises for Stronger Knees, According to an Orthopedic Surgeon

Try these 5 low-impact exercises for bad knees.

Building muscle strength is key to keeping your joints moving and healthy.

“Low-impact cardio can also help keep weight down, which takes the pressure off the lower extremities, as 3 to 9 times your body weight passes through here,” explains Dr. Burns. “You can do plenty of beneficial exercises, even with knee pain.”

Here are his top five picks.

1. Elliptical machine.

The smooth, gliding motion of the elliptical gives you a great full-body workout without putting much pressure on your knees. You can burn calories and boost your endurance—no pavement pounding required.

2. Rowing machine.

Rowing is a hidden gem for a full-body workout. It strengthens your core, back and arms while being easy on your knees. Even better, it combines cardio and strength training as it allows your knees to move through their full range of motion.

3. Biking.

Cycling is a low-impact favorite that builds strong legs and keeps your heart healthy—all without bothering your knees. Outdoor biking gives the added benefit of getting some fresh air! Or, use an indoor bike, and you don’t have to worry about rain ruining your workout.

4. Pool-based exercise programs.

Water workouts like swimming or aqua aerobics are easy on your joints, reduce weight-bearing and still provide an effective workout—all with minimal stress on your knees.

5. Pilates.

With its focus on controlled movements, Pilates helps strengthen your core, improve flexibility and enhance balance. Best of all, it’s easy on your knees and great for overall stability.

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A little soreness is OK after a workout.

Feeling a slight burn after low-impact exercises is normal, but pain shouldn’t be part of the plan.

“These workouts shouldn’t leave you with debilitating pain, trouble standing or walking or a reduced range of motion,” says Dr. Burns. “Listen to your body. If something doesn’t feel right, it’s time to stop.”

When to see your doctor.

If you’re dealing with knee pain—especially if it’s lingering or getting worse—it’s time to talk to your doctor.

“Your doctor is your best resource for managing knee pain,” says Dr. Burns. “This includes creating an exercise plan. Staying active is important for your overall health, and we can help you keep moving without pain.”