Q: Please help, I am stuck between the proverbial rock and a hard place. I need to exercise to lose weight, but I have knee problems that make exercising difficult. What can I do? - K.M., Albuquerque, NM

A: First, you'll need to get your health care provider's approval for exercising. When you do, ask for their suggestions for appropriate exercises for your condition. But rest assured, you have plenty of options. Most exercises that do not put a lot of pressure on your knees should be good choices.

For cardiovascular workouts, consider swimming or fitness classes in the water. The water is soothing to the body and provides some resistance for your muscles without causing undue strain. Working out in the water provides your heart with a great workout. In addition, you can do many strength and toning exercises in the water. Other activities that may be appropriate are walking or biking. You may want to use a treadmill for added cushioning while walking. Most people with knee problems like recumbent biking better than upright biking because less stress is put on the knee joint. You may want to give a cross-trainer or elliptical machine a try. Some people get along really well on these machines, while others find that they bother their knees. Listen to your body and do not do activities that increase pain or discomfort.

Resistance training also would be a great addition to your fitness program. Depending on what your health care provider tells you, you may have to limit range of motion for some exercises or eliminate them altogether. But exercises that strengthen your quadriceps (four muscles that extend your knee) and hamstrings (three muscles that flex your knee) may actually help reduce knee pain and increase joint stability. Examples are leg curls, bent leg dead lifts, leg extensions, squats and lunges to the back. In addition, you'll need to address your abductors (the muscles that pull legs apart) and adductors (the muscles that pull legs together). These opposing muscle groups are worked by doing side leg lifts, leg squeezes and multi-hip machine work. Be sure to stretch all muscles thoroughly after working out.

Begin slowly and build endurance, time and intensity slowly over several weeks. If an exercise causes pain, modify or eliminate it from your fitness plan. If you are new to exercising, it may be worth some time and money to meet with a trainer and get a program designed just for you. The trainer will show you proper exercises and correct form. Be sure to ask lots of questions and speak up if you don't understand any aspect of those exercises.

Source: fitlinxx.com