Seated exercises when you have bad knees

Short answer: sitting takes your body weight off your knees, so seated cardio is often an easier way to stay active. Lean on arm-driven moves, keep leg moves small and slow, and stop at once if anything gives you sharp pain. This guide is general information, not medical advice: if you have a knee injury or condition, ask your doctor or physiotherapist what is right for you.

Moves that are usually easier on the knees

• Punches and arm circles. Your arms do the work and your knees barely move.
• Seated jacks with arms only, or with small foot taps to the side.
• Toe and heel raises. Keeps the lower legs moving without bending the knee much.
• Small seated marches. Lift each foot just off the floor instead of high knees.
• Torso twists. Turn gently from the upper body while your feet stay flat.

What to skip or make smaller

• Deep knee bends and getting up and down from the chair over and over.
• Twisting while one foot is planted.
• Fast, jerky kicks. Slow, controlled moves are easier on the joint.

Safety notes

• Choose a chair height where your knees are about level with your hips.
• Warm up with a minute of gentle arm and ankle movement.
• Mild effort is fine; sharp, stabbing or growing pain is a reason to stop.
• Swelling or pain that lasts into the next day means rest and get it checked.

Do it in Chairpep

Chairpep's Gentle level is seated only, so you never have to stand. Sessions are 7 to 15 minutes with a big countdown, a beat you can follow and rest screens with +15 s or skip. If a session felt too hard, say so at the end and the app suggests an easier level for tomorrow. Steady and Sweat add a few moves standing with the chair for support, so stay on Gentle if standing is hard on your knees.

Chairpep is a general fitness app, not medical advice. Check with your doctor before starting a new exercise routine, and stop if anything hurts.

Is chair exercise good for bad knees?

Seated moves take your body weight off your knees, which is why many people with sore knees find them easier. Whether it suits your knees depends on your condition, so ask your doctor or physiotherapist.

Which moves should I avoid with knee pain?

Skip anything that causes sharp pain. Deep knee bends, twisting on a planted foot and fast, jerky kicks are common ones to leave out or make smaller.

Can I still get my heart rate up sitting down?

Yes. Using your arms with a steady beat, such as punches, arm circles and seated jacks, can raise your heart rate with little knee movement.