Aerobics are an essential part of a healthy lifestyle. Moving your body vigorously for 30 to 60 minutes daily helps keep you in shape and, according to the Mayo Clinic, also supports your immune system and wards off depression. If you suffer from arthritis, tendonitis or other type of knee injury, high-impact aerobics such as jogging, step classes, or cardio dance are not recommended. To protect your bad knees, participate in no- or low-impact aerobic exercises or classes. Before starting any exercise program, however, consult your physician for her recommendations regarding the best exercises for your particular knee problem.

Swimming and Water Aerobics

Swimming is an excellent no-impact aerobic sport. The water supports your body as you swim, so there is little or no impact on your knees. Even non-swimmers benefit from exercising in water, since the water reduces the pressure on painful joints. Walking in waist deep water or participating in a water aerobics class provides the cardiovascular benefits of aerobic exercise without further damaging your knees.


A brisk walk provides the aerobic benefits of more vigorous exercise programs, raising the heart rate while avoiding the pavement's harsh impact on tender and swollen knees. Walking also builds up the leg muscles that support your knees, helping to reduce pain by realigning the knee's tracking motion. However, if you limp, walking may aggravate knee or hip injuries due to the changes in your gait.


When former President George W. Bush gave up jogging due to pain in his knees, he took up bicycling. Whether you ride a mountain bike or a stationary bicycle, the low-impact motion of cycling strengthens your leg muscles and raises your heart rate, providing the cardiovascular benefits of aerobic exercise.

Line Dancing

No matter what your taste in music is, from country to hip hop, you can enjoy the aerobic benefits of country line dancing or the electric slide. According to a study performed at the School of Physical Therapy, University of Western Ontario, line dancing has the same aerobic benefits as brisk walking. In addition to the low-impact, aerobic exercise, the social aspect of line dancing in a group or class is beneficial to your overall healthy lifestyle.

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