The List of Best No Impact Exercises for Women With Knee Problems

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No impact exercises are great. No really, they are.

Maybe you’re suffering from an injury, recovering from an operation, have joint pain, or just want to start off light; no impact exercises are perfect to help maintain your health and fitness, while not causing any harm to your body.

While everyone can benefit from these exercises, these are most commonly used for older people, or injured people. It is well-known that after forty years of age, our bodies register some extensive changes. The hormone levels drop, our skin loses elasticity and firmness, and the bones become weaker. For some reason, women seem to be affected to a larger extent than men.

Why are knees so important?

Have you heard the saying your body is your temple? Providing it with nutritious meals and lots of movement is the choice to make if you want to maintain it in good shape. Even so, there is one body part more prone to injuries, regardless of a woman’s age: the knees.

According to Nicolas DiNubile, orthopedic surgeon and sports medicine specialist at the University of Pennsylvania, the knees are the primary bodily point that keeps us active and mobile. The ability to move freely is highly dependent on your knee being able to move back and forth, so even a minor injury or strain can cause major damage.

The best no impact exercises for women with knee problems 

If you are among those who suffer from knee pain, chances are your workout routine is seriously disturbed.

However, some exercises can be performed in the comfort of your own house, and are easy enough as not to put any kind of strain on your knees. The ones we have listed below might be what you have been looking for.


If you are one of those women who hit the gym on a regular basis, then you know how important the warmup is before starting more intensive training. Whereas you should definitely avoid difficult movements that put a lot of pressure on your lower body, the same warm-up moves you are familiar with are sure to help you improve your physical condition and build strength.

Light activity, like stretching the muscles or simple yoga positions can help loosen and make use of specific muscle groups throughout your body. There is no need for a specific routine so you can do whatever crosses your mind. Sitting stretches are especially popular as you can work out your upper body and core without putting any weight on your knee.


While the treadmill offers better results for people wanting to improve their general condition, the elliptical is the perfect pick in case your knees or ankles are in pain. Because your feet are always on the pedals, gilding in smooth continuous movements, your knees won’t have to put up with any harsh impacts, like with running or jump rope.

Moreover, you can also find the good in this situation: your upper body will be put to work, as well as your heart, and by the time your lower half recovers, you will enjoy stronger arms and a toned abdomen.

Tai Chi

This type of gymnastics, which was originally founded by Chinese people, continues to gain popularity. Why should you try it? Firstly, because it uses slow, gentle moves flowing one after the other that work to improve your flexibility and strengthens muscle tone.

Secondly, tai chi provides you with a constant state of peace and relaxation. Burning calories while trying a moving meditation? As crazy as that might sound, this type of movement has the potential to become your favorite workout routine. If you like yoga, this might particularity be appealing to you.


Try some pool laps the next time you find yourself at a swimming pool. The activity is as gentle on your joints as possible due to the lack of gravity while you are in the water. Try keeping your legs stretched and avoid any sudden movement. Just because you’re doing no impact exercises, doesn’t mean you have to sacrifice fitness. Swimming if one of the best whole body and cardio workouts possible out there.

Other movements that ladies with knee pain will surely enjoy are inner thigh leg lifts, hamstring exercises, yoga, calf raises or short-arc knee extension. If you’re feeling up to it, or as you continue to heal and develop stronger joints, try going out for a walk on a daily basis as walking has minimum impact on your knees.

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