Cardio exercise without using legs?

[Workisntworking]

I have arthritis knees so can't be as active as I'd like. I am putting on weight which is the last thing my knees need.

I used to run long distance and use a rowing machine but obviously can't do that any more. I swim every other day but only front crawl as breaststroke legs hurt.

I went into the gym area today to see if they have what I'd call a hand-bike which they didn't.

Dies anyone have any ideas about how to do cardio exercise without using my legs?

Seated boxing. Works a treat.

I'll have to look that up!

Are there any machines on a gym that I could use for cardio? All seems very leg based.

Some gyms have ski ergs - which are upright rowing machines that use arms only. All of the arm machines or cable machines (or even resistance bands) can be adapted for cardio with light loads and fast, repetitive movements.

It is possible to do breastroke with arms only if you want to vary your swimming routine. Just plank your body while you do it, which is good for the core. In fact you can do any stroke without using legs if you so desire.

Do you like swimming? You can swim with a pull buoy between your legs. Such a great workout.

Kayaking? Paddle boarding?
or just go for weights at the gym-they are better for weight loss anyway aren’t they?

A friend’s child has an ankle injury and swims with a float between her legs. Blooming hard work!

kayaking in theory but you would need help to lug it about, so not really meeting the need

some gym machines only work arms & back

see a physio
privately if needed
a pt with rehab experience at a push.
you need to strengthen the leg muscles which will help a little for the pain.

I used a ski erg while sitting on one of those padded boxes in the gym after knee surgery.

I feel your pain. I do go on a cross trainer which is typically ok until it isn’t. Then I row which actually really helps me. Have you tried it? You could attempt to row without legs but you’d probably get some looks.

my gym has ski machines. You pull them down and bend at the waist I think. Mentioned above as skiergs. I’m too scared to use them haha

p.s weights will help. Get a PT session booked in.

You absolutely should be weight bearing. And you absolutely should be moving / walking / running / cycling / cross training

BUT more importantly, strength training your leg muscles. That should absolutely be your first priority.

have a listen to this as a starting point: https://www.bbc.co.uk/sounds/play/m0029rw1?partner=uk.co.bbc&origin=share-mobile

The expert in this says you’re not unfit, you’re weak.

I have been working on strengthening my leg muscles (esp quads) alongside running (I have arthritis in both knees) and my knees are 1000% better.

I have arthritic knees. (I have arthritis elsewhere too - neck, wrists and feet). Best thing I ever did was ignore the ‘go swimming and don’t do leg exercises’.

Lunges are great for building strength in the muscles that support the knees. Start slow, with support if needed, and focus on perfect form and gradually extending range of motion. Your knees may still feel uncomfortable and make all sorts of sounds, but they will be working knees, and that’s the important thing. It may take a while to build the strength.

Caroline Girvan is great for strength exercises. I also do a gentle 5K run twice a week. Take it easy going downhill, uphill is much easier on joints.

There are lots of knee pain videos on YouTube that have advice on exercise to improve knee pain.

Swimming is great cardio.

Use a pool bouy or even an ankle band and do it with the upper body.

My DS has a physical disability and trains for many hours a day in the pool and also does bench presses etc which builds up muscle which in turn increases your metabolism.

Kayaking is another good one.

Or look at clubs which do wheelchair sports - wheelchair basketball is a good sport to try. They aren’t solely for wheelchair users.

You can also do yoga and Pilates and adapt for your knees as well as seated aerobics, core exercises etc.

Also you can look at twist and tone machines. You stand on it so builds up the leg muscles and weight beating ability.

treadmill could work to start building up as well.

I found SkiErg was good but not available in new gym so now just keep to Synchro Elliptical machine - even though weight bearing the regular workout sessions actually reduced my knee pain...

Thanks everyone for ideas. I'm going to take another look around the gym - although I think a SkiErg will be too fancy for my gym!

So are you going to ignore all the advice about strengthening your legs first? Have you listened to the specialist on the podcast I linked?

And also all the science suggesting strength training is more effective for weight control than cardio ……..,

Spin really helped my arthritic knee

Weight training is probably the best though

I’ve got arthritis in my knees. Every day at home I do squats, getting up and down from a chair, lunges etc (as much as I can bear) to try to get my leg muscles stronger to support and hold my knees. I also do pool walking and exercise in the pool with weights. I do walking cardio on a treadmill with no incline and other weight machines (legs and upper body). All this has made a massive difference, and I know longer take painkillers and my knees have stopped buckling. There is lots of info re knee exercise on YouTube and TikTok.

Body combat? Obviously miss the kicking part out.

I'm doing strengthening exercises provided by my physio.

Mines a PureGym for £11.99 a month. We have two 😊 you might be surprised

My knees also improved massively thanks to these sorts of functional strength training exercises, some with weights, some bodyweight. My right knee is 1000% better and my left knee is getting there too. This time last year I was having to walk sideways down stairs, couldn’t kneel at all etc. And I have been able to start running again (on a treadmill).

Incidentally @cramptramp my PT recommends I put the treadmill on a slight incline to reduce impact on my arthritic knees. Might be worth investigating? I’m so happy to hear how much your knees have improved.

I find days when I’m not able to move / walk / train and I’m very sedentary are now the worst days for my knees.