How to Exercise in a Gym Pool for Weight Loss with Bad Knees

Water walking is easy on the joints and suitable for weight loss when you have bad knees. The buoyancy reduces stress on the knees. Water walking is an aerobic exercise as well as a resistance-training exercise. Thus, it will facilitate weight loss. Stand in water that is about waist-high. Tighten your abdominal muscles and walk straight across the pool, swinging your arms.

Things You'll Need

  • Hand webs
  • Bathing suit
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Instructions

    • 1

      Stand in the pool and hold onto the side. Face the side of the pool. The water should be about waist or chest level. Raise your toes and hold the position for five seconds. Release. Start out by doing 10 of the exercises. If your bad knees are able to handle it, increase it by another 10 repetitions so that you are doing 20 per session.

    • 2

      Stand against the pool wall. Place your back against the pool wall. Slide your back down the pool wall while bending your knees until you are in a squatting position. Return to the starting position. Start by doing five squats. Only do as many as possible without hurting your knees.

    • 3

      Put on a pair of hand webs. Stand in the pool so that the water is waist-high. Put your arms by your sides with your elbows close to your body. Raise your forearms to the water's surface while keeping your wrists straight, then push down with your hands until your arms are straight again. Perform three sets of 12 repetitions.

    • 4

      Walk in the gym pool. Water walking is easy on the joints. Deep-water walking is more strenuous than walking in shallow water. Start by walking in shallow water and work your way up to walking in the deep end of the pool. Stand where the water is chest high. Bend your arms at your sides just slightly. Walk forward by putting your whole foot on the bottom of the pool. Strike down with the heel first and then the ball of the foot. Work your way up to doing 20 to 30 minutes of water walking three times per week.

    • 5

      Lift your knees higher while walking in the gym pool. This adds intensity and burns calories. Start by lifting them extra high during every other lap. Work your way up to lifting them high throughout most of the workout session.