Most Effective Exercises To Burn Fat That Are Easy On Joints From The YMCA


UPDATED: Monday October 8, 2012 2:42 PM

As folks age or put on extra weight, exercises that are easy on the joints become more important. Keeping your joints healthy ensures you can remain physically active and can continue to conduct your daily activities. Arthritis, a disease that means "joint inflammation," is common among people age 65 and older. About one in five people in the United States have arthritis. Participating in a low-impace physical activity can help manage symptoms and burn fat.

Water Aerobics: Exercising in water is gentle on the joints. this makes it an ideal exercise venue. The water makes you buoyant, which translates to less stress on the joints. Besides just swimming laps or using a kickboard, you can vary your pool routine with water aerobics. Try walking or jogging in the lap lane instead of swimming. Make sure to land in a heel-ball-toe motion to use the water's resistance fully, said Dr. Bonnie Sanders in DiabeticLifestyle. If the water is deep where you work out, wear a buoyancy belt to keep your shoulders level with the water line. You can burn 340 calories in a 30-minute water jogging session, compared with 240 calories burned jogging on land for 30 minutes.

Bicycling: Because the bicycle supports your weight, it is easy on the joints. Cycling also allows you to burn calories. A person who weighs 160 pounds can burn 300 calories in 45 minutes going at a medium 10-mile-per-hour pace. If you experience a new pain in your knees while cycling, stop. This indicates you are doing too much too soon. Start a cycling program slowly. Matthew Goodemote, a physical therapist writing for Arthritis Today, recommends that people start slowly, three five-minute sessions a day. Work up to 30 to 60 minutes of cycling a day, five days a week.

Rowing: If you can’t row a boat, use a rowing machine at the gym. Rowing is a low-impact exercise that is easy on the joints. It improves cardio fitness and overall strength. This full body cardio machine burns the most calories in the least amount of time, said Garrett Roberts, a New Jersey fitness studio owner, in NJ.com. A 135-pound woman can burn 489 calories an hour during a rowing session.

Walking: Walking is easy on the joints, and if you learn to do it effectively, it will burn fat. To lose weight, walk 30 to 60 minutes a day, five or six days a week. Vary your walk to keep it interesting. Walk indoors on the treadmill or outdoors with a friend — human or dog. Keep your pace around 4 miles per hour. If you can walk a mile in 15 minutes, you are walking at the right pace. At this rate, if you weigh 150 pounds, you burn 351 calories per hour.