Best Low-Impact Workouts for Bad Knees
A sore knee is a reason to change how you exercise, not a reason to stop. These workouts keep you moving with less pounding through the joint, and the CDC's guidance for adults with arthritis tells you how much to aim for.
Published by Innovare Tx · Facts last checked September 23, 2026 · Educational information, not medical advice.
How we chose this list
- Included activities named as low-impact or joint-friendly by the CDC, NIAMS or the AAOS, or studied in knee osteoarthritis guidelines and trials.
- Activity targets are the CDC's for adults with arthritis.
- Not ranked: the best workout is one you can do regularly without flaring your knee.
- Educational only. If you have heart or lung disease or another chronic condition, the CDC advises checking with a health professional about the right type and amount.
1. Brisk walking
Walking is on the CDC's list of joint-friendly activities and needs nothing but supportive shoes. Start with short, flat walks at a pace where you can still talk, and build time before speed. Walking was one of the exercise types studied in the ACR/Arthritis Foundation guideline, which strongly recommends exercise for knee osteoarthritis.
If you want structure, the Arthritis Foundation's Walk With Ease program is a self-guided walking plan, with print and audio versions in English and Spanish, that helps you set a plan, manage pain and stay motivated.
- Flat routes and softer surfaces are usually easier on a sore knee
- Build time first, then pace, then hills
- A cane in the hand opposite the sore knee can help if walking is limited
Checked on: CDC: About Physical Activity and Arthritis · Arthritis Foundation: Walk With Ease · Kolasinski SL, et al. 2019 ACR/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res. 2020
2. Cycling (stationary or outdoor)
Cycling is on the CDC's joint-friendly list, and the AAOS suggests switching from high-impact activities such as jogging to lower-impact ones such as cycling. Stationary cycling was among the exercise types studied in the ACR/Arthritis Foundation guideline.
Set the seat so your knee is only slightly bent at the bottom of the pedal stroke; a seat that is too low forces the knee to bend deeply under load. Start with light resistance. A recumbent bike, with a back support, can suit people with back pain or balance concerns.
- Seat height matters more than resistance
- Keep resistance light at first
- Also a good 5 to 10 minute warm-up before strength work
Checked on: CDC: About Physical Activity and Arthritis · AAOS OrthoInfo: Arthritis of the Knee · Kolasinski SL, et al. 2019 ACR/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res. 2020
3. Swimming and water exercise
NIAMS notes that exercises in the water help lower the stress on joints, and the CDC lists swimming and water exercises among joint-friendly options. In the 2019 OARSI guideline, aquatic exercise is a recommended option for knee osteoarthritis, depending on a person's other health conditions.
You do not have to swim laps. Walking in chest-deep water, water aerobics classes and gentle leg movements in the pool all count. Warm-water pools can feel easier on stiff joints.
- Water supports part of your body weight
- Pool walking works if you do not swim
- Use handrails on pool steps and wet floors
Checked on: NIAMS (NIH): Osteoarthritis, Diagnosis, Treatment, and Steps to Take · CDC: About Physical Activity and Arthritis · Bannuru RR, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019
4. Tai chi
Tai chi combines slow, flowing movements with breathing and balance. It was strongly recommended for knee osteoarthritis in the 2019 ACR/Arthritis Foundation guideline, and the ACR's 2026 update summary grades it as a conditional recommendation. In a 2016 randomized trial of 204 adults with knee osteoarthritis, twice-weekly tai chi for 12 weeks produced improvements similar to a standard course of physical therapy.
Look for a beginner or arthritis-friendly class. Keep the knees soft and only sink as low into a stance as feels comfortable.
- ACR 2019: strong. ACR 2026: conditional
- Also works on balance
- Avoid deep, low stances if they hurt
Checked on: Kolasinski SL, et al. 2019 ACR/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res. 2020 · American College of Rheumatology: 2026 Update of the Recommendations for the Management of Osteoarthritis of the Knee, Hip, and Hand (summary, posted September 14, 2026) · Wang C, et al. Comparative Effectiveness of Tai Chi Versus Physical Therapy for Knee Osteoarthritis: A Randomized Trial. Ann Intern Med. 2016
5. Strength training with bands, weights or machines
The CDC recommends muscle-strengthening activity at least two days a week for adults with arthritis, using weights or resistance bands that do not cause joint discomfort. Strong thigh and hip muscles help the knee absorb force.
Machines such as the leg press let you control the range and the load. Start light, move slowly, and stop short of any range that pinches the knee.
- CDC: at least 2 days a week
- Choose loads that do not cause joint pain
Checked on: CDC: About Physical Activity and Arthritis · CDC: Physical Activity for Adults with Chronic Health Conditions and Disabilities
6. Elliptical trainer
An elliptical keeps your feet on the pedals the whole time, so there is no landing impact of the kind you get from running. It lets you work at a moderate intensity with a movement close to walking.
Some people find the knee bends more than it does in walking, so start with short sessions and a low incline and resistance. If the knee aches afterward, a bike or pool may suit you better.
- No landing impact
- Start with low incline and resistance
7. Yoga (modified)
Yoga carries a conditional recommendation for knee osteoarthritis in the ACR's 2026 update summary. Gentle or chair-based classes focus on flexibility, strength and balance.
Tell the instructor about your knee. Skip or modify deep kneeling, full squats and poses that twist a bent knee, and use blocks or a chair for support.
- ACR 2026: conditional
- Avoid deep kneeling and twisting on a bent knee
8. Dancing and low-impact aerobics classes
The CDC lists dancing among joint-friendly activities, and NIAMS includes low-impact aerobics classes as a way to get moderate activity without putting stress on joints. Low-impact means one foot stays on the ground, with no jumping.
Choose classes labeled low-impact, beginner or senior-friendly, and avoid quick pivots on a planted foot.
- One foot on the floor at all times
- Avoid jumps and fast pivots
Checked on: CDC: About Physical Activity and Arthritis · NIAMS (NIH): Osteoarthritis, Diagnosis, Treatment, and Steps to Take
9. Light gardening and active chores
The CDC includes light gardening in its list of joint-friendly activities, and every minute of moderate activity counts toward your weekly total.
Use a garden stool or raised beds instead of kneeling or squatting for long periods, and change positions often.
- Counts toward the 150-minute weekly total
- Sit or use a stool rather than kneeling
Checked on: CDC: About Physical Activity and Arthritis
How much to aim for
The CDC suggests adults with arthritis aim for 150 minutes a week of moderate-intensity aerobic activity, such as 30 minutes on five days, plus muscle strengthening on at least two days, and balance activities for older adults. Activity can be done in short sessions of 5 to 10 minutes through the day. If you cannot reach those numbers yet, the CDC's message is that some activity is better than none.
The AAOS suggests swapping high-impact activities such as jogging or tennis for lower-impact ones such as swimming or cycling, so you stay active while putting less stress on the knee.
Safety: when to ease off and when to get checked
The CDC advises starting slowly and paying attention to how your body feels. Some discomfort when you start is normal, but pain that persists is a reason to see a health care provider. A physical therapist can help you choose and dose activities for your knee.
- Ease off if pain builds during a workout or the knee swells afterward
- Get same-day care for a hot, swollen, very painful knee with fever or feeling unwell
- Get same-day care for a newly swollen, warm or tender calf
- Stop and get checked if the knee locks, gives way, or you cannot bear weight
- Check with your clinician before starting if you have heart or lung disease, recent surgery or frequent falls
Frequently asked questions
Sources
- CDC: About Physical Activity and Arthritis
- CDC: Physical Activity for Adults with Chronic Health Conditions and Disabilities
- NIAMS (NIH): Osteoarthritis, Diagnosis, Treatment, and Steps to Take
- AAOS OrthoInfo: Arthritis of the Knee
- Kolasinski SL, et al. 2019 ACR/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res. 2020
- American College of Rheumatology: 2026 Update of the Recommendations for the Management of Osteoarthritis of the Knee, Hip, and Hand (summary, posted September 14, 2026)
- Bannuru RR, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019
- Wang C, et al. Comparative Effectiveness of Tai Chi Versus Physical Therapy for Knee Osteoarthritis: A Randomized Trial. Ann Intern Med. 2016
- Arthritis Foundation: Walk With Ease
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ReadTalk it through with a clinician
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