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If you have arthritis, osteoarthritis, general joint pain, or knee-related complications and you want to lose weight, there are adapted exercises that can help you achieve these goals. Extra weight can put unnecessary stress on the knees, making certain exercises feel as though they are impossible to do. All you have to do is find alternate ways to achieve the same results.

Considering that two-thirds of the American population is overweight, it makes sense that 20% of the American adults suffer from knee pain. Being overweight with knee pain shouldn’t make you shy away from exercise, though. Exercise works to maintain healthy circulation and keeps the joints and muscles in better shape. Additionally, losing weight takes stress off the knee joints.

To help you exercise, we have put together a list of exercises and a videos detailing how to do those exercise. You can do these at home without stressing your knee joints. If you do them, let us know how you feel after in the comments below.

Chair Up and Downs:

On the same chair, sit up straight with your feet shoulder-width apart and arms loosely hanging by your sides or crossed (whichever feels comfortable is fine). Pressing into your heels, stand up slowly until you are standing straight. Remain standing for a few seconds and then slowly sit down onto the chair, keeping your back straight. Do as many as you can, comfortably, in one minute.

Calf Raises:

Facing the back of your chair, stand up straight with your feet hip-distance apart. Pressing onto the balls of your feet, slowly raise your heels as high as you can. Lower yourself back onto the floor. Do three sets of 10-15 repetitions.

Straight Leg Raises:

Lay down on the ground on your back, extending one leg all the way and bending the other so that your heel is on the ground and your knee is at a 90-degree angle. Place your hands by your sides and tighten your thigh muscles in the extended leg to lift it off the ground to a 45-degree angle. Hold this for about 1 second before slowly lowering back to the ground. Do three sets of 10 on each leg.

Step Up:

You can use an aerobic step pad, wood block, or ordinary stair to step on. Firmly press one foot on the step, drive that foot into the pad, and elevate your rear leg into the air in a forward motion. Pause at the top of the exercise before returning that foot behind you to the ground. Do three sets of 10-12 on each leg.

Don’t just take from us, though. See what functional fitness coach, Keith Hodges, has to say about these exercises in the video below.