Two of the best types of exercise for reducing stress on your knees are swimming and water aerobics. Your body is much more buoyant in the water, which means less stress on your joints. 

Swimming laps is a great way to get some exercise in a pool and all you need is a swimsuit, goggles, and a swim cap. One lap in a standard-sized pool is typically 25 meters, so here is a basic starter lap workout: 

• Do1 lap, rest 30 seconds; 1 lap, rest 30 seconds
• Do 2 laps, rest 30 seconds; 2 laps, rest 30 seconds
• Then try for 3 laps, rest 45 seconds; another 3 laps, rest 45 seconds
• Do 2 laps, rest 30 seconds; 2 laps, rest 30 seconds
• Then 3 laps, rest 45 seconds; and 1 lap to cool down. 

This totals 500 meters. One mile is equal to roughly 1600 meters. Once you are comfortable with the basic workout, add more laps. 

Another way to get your exercise in a pool, if you’re not a fan of doing laps, is to join a water aerobics class. Contact local gyms, recreation facilities, or aquatics centers to find a schedule of classes. Start with the basic class, adding more advanced classes as your proficiency increases.

It is still important to do some weight-bearing exercise in addition to the pool workouts in order to maintain good bone health. Mix in one or two days of walking and/or workouts on cardio equipment such as a stationary bicycle or an elliptical machine. Of course, stretching and strengthening exercises for the muscles surrounding your knees can help joint health. Applying ice to your knees after an activity will help to reduce inflammation. Just remember to check with your doctor before starting any new exercise regime.

—Wellness Coach Kelly Geppi, MS, CES

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