Bad Knees Or Mobility Issues? Effective Standing & Sitting Workout Routines
- T Benton
- Sep 4
- 8 min read
Living with bad knees can present challenges and may cause you to become discouraged, but it doesn't mean you have to give up on staying healthy and active!
Your first action should always be to speak to your healthcare professional to determine the cause of your knee issues and work with them to develop a plan of action suited to your condition and abilities.
Whether your issues come from arthritis, injury, or simply aging, there are many practical exercises that you can perform while standing or sitting.
As a Certified Chair Yoga Instructor with knee osteoarthritis, I have extensively trained and researched the best exercises for those with osteoarthritis and weak, painful knees.
Rather than discussing the causes of weak or arthritic knees (your doctor should determine this), this post will discuss why exercise is essential when suffering from knee pain, osteoarthritis, and knee injuries.
I will also share helpful seated and standing workout routines that keep you strong, flexible, and healthy without getting down on the floor.
Let's get started! 💖
Why Exercise is Essential for Bad Knees
**Please note: Always speak to your health care professional before beginning any new exercise program, especially if you have any injuries.
Exercise is vital for every person, but it's essential for those with knee issues.
Regular physical activity is not just a suggestion but a necessity that can significantly improve overall joint health and functionality.
Research shows that consistent exercise can significantly strengthen the muscles surrounding the knee joint, improving overall health and quality of life. This increase in muscle strength is particularly beneficial because it provides better support and stability to the knee, alleviating pain and reducing the risk of further injury.
Also, exercise plays a crucial role in improving flexibility, which is essential for maintaining a full range of motion. When the muscles and ligaments around the knee are flexible, it allows for smoother movements and can prevent stiffness that often accompanies knee problems.
In addition to strengthening the muscles around the knees, activities that promote flexibility, such as stretching, yoga, or Pilates, can be incredibly beneficial in a comprehensive exercise program tailored for individuals with knee issues.
Engaging in low-impact exercises, such as swimming, cycling, or Tai Chi, can also provide an excellent way to stay active without placing undue stress on the knees. These activities allow individuals to reap the benefits of exercise while minimizing the risk of exacerbating their knee issues.
Advantages of Standing and Sitting Exercises
Joint Protection: These exercises minimize injury risks by avoiding high-impact moves that could worsen knee pain.
Enhanced Mobility: Regular movement keeps your joints flexible and alleviates stiffness. Studies indicate that 30 minutes of daily stretching can lead to a measurable increase in range of motion over time.
Strength Building: Targeting knee-supporting muscles may provide the stability to prevent further injuries.
Convenience: You can easily perform these exercises anywhere—at home, in a gym, or watching TV!
Standing Workout Routines
Standing exercises successfully engage your lower body without excess pressure on your knees, making them an excellent choice for individuals seeking to strengthen their legs while minimizing the risk of injury.
These exercises utilize your body weight and gravity to enhance muscle activation in the thighs, calves, and glutes, promoting overall leg strength and stability.
By performing movements such as squats, lunges, and leg lifts in a standing position, you can effectively target key muscle groups while maintaining a natural alignment of your joints. This alignment is crucial, as it helps to distribute force evenly across your body, reducing the likelihood of strain on the knee joints.
Standing exercises often incorporate balance and coordination, essential components of functional fitness. As you engage in these activities, you build strength and improve your proprioception—the awareness of your body's position in space, allowing for coordination and balance without relying solely on visual input. This is particularly beneficial for older adults or those recovering from injuries, as enhanced balance can lead to a reduced risk of falls.
Also, many standing exercises can be easily modified to suit various fitness levels, allowing beginners to start with simpler movements while allowing advanced practitioners to increase intensity through added weights or more complex variations.
Incorporating standing exercises into your regular fitness routine can improve cardiovascular health. When performed at a moderate to vigorous intensity, these exercises can elevate your heart rate, contributing to better heart health and increased calorie burn. This makes them a practical option for those looking to lose weight or maintain a healthy lifestyle.
As you progress, you may find that adding standing high-intensity interval training (HIIT), Yoga, or Pilates further enhances your workout routine and overall effectiveness.
I am a personal testament to how well these exercises can work. After knee injuries and a knee surgery, I struggled to do most exercises I could once easily do. I knew that to stay healthy, I needed to learn to exercise based on my current condition and abilities.
I studied, trained, and became a Certified Chair Yoga Instructor, and I am thankful for how well these exercises have worked for me. I am grateful to pass these on to you.
While I have been working hard developing my own Chair Yoga routines, these are not available yet, but I have researched and found some of the very best routines on YouTube(TM) and other media outlets.
These workout routines are from my own personal exercise playlists. Some of my favorite exercise content providers, including Schellea Fowler of Fabulous 50's, Body Project, Fitness Blender, AIM Fitness, Improved Health, Senior Shape Fitness, and others, will help you get moving and healthy.
Listed below are some of my favorite Standing and Seated Workout Routines. I am happy to share these to help guide and motivate you on your fitness journey. I hope that no matter where you are, you will be able to access these videos.
Also, at the end of this article, you will find more information about staying healthy with knee injuries or osteoarthritis.
*Please note: These videos do not contain floor exercises. They are all standing or sitting, but some may have squats and/or lunges, so adjust your routine as needed to ensure they suit you. You should never feel pain when exercising.
Also, speak to your doctor before beginning any new exercise program and always warm up before exercising.
Standing Stretches and Warm-Up Routines:
Knee Exercises:
Gentle Full Cardio Standing Routines:
Gentle Standing Cardio Routines with Weights:
Gentle Standing Leg Routines:
https://www.youtube.com/watch?v=jpW4oe6BH7w (with resistance bands)
Standing Full Cardio Routines:
Standing Full Cardio Routines with Weights:
Walking Workouts for Weight Loss and Toning:
Standing Leg/Knee/Lower Body Workouts:
https://www.youtube.com/watch?v=fLaHBDJkh6Q (standing and seated)
Standing Leg/Lower Body Workouts with Weights:
Standing Ab Workouts:
Standing Upper Body Workouts: (No Weights)
Standing Upper Body Workouts: (With Weights)
Standing Resistance Band Workouts:
Standing Pilates Workouts:
Standing Yoga Workouts:
Standing Knee Friendly HIIT Workouts:
Sitting Exercises for Bad Knees
If standing isn’t comfortable, seated exercise, like chair yoga, may be just as beneficial.
Make sure you use a sturdy chair on a safe surface. Also, if you have good balance, you might like to try sitting on an exercise ball. These can be challenging at first, but they may help to tone your core muscles. are some routines you can perform while seated:
Gentle Seated Knee Workouts:
https://www.youtube.com/watch?v=rvAb43hWiVw (Mostly Seated)
Seated Full Body Cardio:
Seated Resistance Band Workouts:
Seated Ab/Core Workouts:
Seated Lower Body Workouts:
https://www.youtube.com/watch?v=7JYMRaC5Jo8 (with weights)
https://www.youtube.com/watch?v=Iyn80z-LQNU (with weights)
Chair Yoga:
Chair Pilates:
Strategies for Success
Speak to your Healthcare Professional: Before beginning any new exercise routines, speak to your healthcare provider.
Warm-Up: Start with a gentle warm-up to prepare your muscles and joints. For instance, simple arm circles or shoulder rolls can effectively increase blood flow to your body.
Mind Your Body: If any exercise causes pain, stop immediately. It’s vital to differentiate between discomfort and pain. If you feel sharp pain, consult a professional.
Stay Consistent: Incorporate these exercises into your routine at least 3-4 times a week for optimal results. Studies show that regular activity can improve knee function and reduce pain by up to 30 percent.
Hydrate: Drink plenty of water before and after your workout to stay refreshed and support joint lubrication.
Final Thoughts
Having bad knees doesn’t mean you must stop exercising or staying healthy! With these effective standing and sitting routines, you can maintain strength, flexibility, and health while avoiding the challenges of getting on the floor. Listen to your body, stay consistent, and enjoy your workouts!
Including these exercises in your daily habits may keep your knees healthy and maintain a more active lifestyle. I hope you enjoy these workouts and encourage you to develop a workout playlist suited to your particular style and ability. Let's stay healthy together!
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Links to Helpful Information on Exercising with Knee Problems:
Links to Information and Standing/Sitting Exercises:
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Great post! Thanks!