Weak and painful knees can be the result of injury, over-stress or simply genetics, but the aching truth is that bad knees can seriously limit your workouts. Knee replacement surgery is not recommended except in absolutely vital situations and the cost is prohibitive to the average exerciser, and many people eventually give up on ever being able to carry on a normal fitness program. There is good news, though: think outside the box of normal exercise and there are still plenty of options that don’t place as much stress on the knee joint. You may not be able to run a marathon but you can still build a healthy body without totally ruining your knees.

Yoga is an excellent option for achy knees. The activity has gained in popularity since the 1990’s, not simply because it can be very relaxing but because it builds strength without putting the body under duress. Even professional sports players now incorporate yoga practice into everyday fitness because of the benefits for both mind and body. Most yoga studios will offer classes that are as low-stress as possible, so call around and talk to some of the staff to find out. Explain that you are looking specifically to avoid strain on the knees – qualified yoga practitioners will be able to tell you if their studio will meet your needs. You can almost always observe a class for free and typically you will be allowed to take one free session, so make the most of this consumer advantage to identify if this is an exercise and class that you enjoy.

You may not have a local yoga studio or simply have no interest in taking outside classes – no problem! The teacher will simply come to you. There are literally hundreds of yoga videos on the market today, many of them specifically designed with bad knees in mind, so all you have to do is find the video that suits you best. Do an internet search for specific videos and read reviews from other users. If you order through a catalog, you frequently are allowed a grace period in which to try the video out and return it if it is unsuitable. Once you have found a video that fits your lifestyle and appeals to you, watch the video several times to learn the rhythm of the instructor and become comfortable with the pace of the movements. Learning the poses ahead of time makes your practice with the video much easier. Once you’ve got the hang of your yoga video, practice with it three times during the week to begin with and then as your strength increases, practice more until you have a daily routine built up. Yoga is a very gentle exercise but you will be amazed at the changes you see in your body within the first two or three weeks.

If you really do want the teacher to physically come to you, many professionals are available for private at-home sessions for a price. It may be expensive, so consider splitting the price and sharing the instructor with two or three friends. The practice is still private and the teaching is individual, but the price becomes much more manageable.

A practice similar to yoga is Pilates. Yoga focuses more on stretching and toning while maintaining deep breathing, but Pilates focuses on building strength. Originally developed by Joseph Pilates in a World War II concentration camp, the program uses a series of movements that employ the body’s weight as its resistance to train and strengthen muscles. Few movements require strain on the knees and the leg exercises can increase the strength of the quadriceps and hamstring muscles to better support the knee joints. The first movements of Pilates zero in on the “powerhouse” or core area to build muscle support for the spine. By having a strong midsection that can keep the upper body erect, you lessen the strain placed on the knees by poor posture. Pilates can correct and relieve many areas of stress for people with bad knees.

Find a practitioner in a similar way to yoga – call around to local studios to learn information about classes and instructors. Many Pilates studios frequently offer the same option as yoga studios and allow you to observe and even participate in a free class before making a decision about joining. Individual instructors are also available for private home lessons, though this can be more expensive than yoga depending on where you live. If you’re interested in home Pilates lessons, go in with some friends and have your own mini-class – since each person pays a portion of the total price, it costs you far less but still gives you wonderful individual attention.

Well, you say, yoga and Pilates are great for building muscle and strengthening the body but what about burning fat? There is some debate about the aerobic quality of Pilates and yoga practice with most people falling on the side of a decreased calorie burn. The exception would be Ashtanga yoga, which is very physical and hard on tender knees. Pilates ultimately builds your muscles, though using the Reformer machine can help increase heart rate. Reformers are still relatively rare in gyms and studios, and the cost is prohibitive for individuals, so it seems like it is back to square one. The solution is simple: start swimming! Swimming laps is a wonderful workout for everyone but especially for people with arthritis and tender joints because the water supports the body and decreases the pressure on the frame in favor of working the muscles and cardiovascular system. Add three days of thirty-minute swim workouts to your schedule and see the fat disappear while your muscles become strong and beautiful.

 When you step into the gym for the first time, it can be overwhelming to see the variety of machines for you to choose from. How do you tell which machine is the best one to meet your needs? The smartest thing to do is to ask an employee or arrange for a one-time session with one of the gym’s personal trainers so that you can walk around and get a feel for the gym and understand the purpose of each machine. Using exercise machines as part of your regular workout schedule can be a fantastic way to mix things up and challenge your muscles so they don’t get accustomed to the same thing. You can also use machines like rowers and treadmills to get in your aerobic exercise and cut down on stress on the joints.

Despite the excess of workout machines at the gym, there are a few machines that stand out from the crowd. These machines allow you to burn more calories and fat while strengthening and shaping your muscles, and go above and beyond the performance of many others. If you’re unfamiliar with these machines, ask a trainer to demonstrate for you at the gym. Most of these aren’t complex so you don’t have to be a rocket scientist to figure out how to use them. Use one or more of these machines in your workout program two to three times per week and be amazed at the change in your body.

Treadmill

Perhaps the king of all gym machines, the treadmill is so much more than just a walking machine. Most of the latest models come with features like incline adjustment, arm tools and more to help maximize your workout time. A digital panel at the front will tell you important information like completed distance, calories burned and other facts. Many treadmills offer preplanned computerized workouts for you to choose from. The best of these is a workout that challenges you by changing the incline, speed and stride at different intervals throughout the workout. Using one of these treadmills can increase your calorie burn up to twice what a normal walking workout would burn. Vary the routine by adding your own arm movements when possible. Raise arms overhead up and down to the pace of your walk or reach forward with alternating arms. This can boost your heart rate higher and increase your total calorie burn.

Lateral Pulldown

One of the best weight machines in the gym today, the lateral pulldown machine works your arms, core and back in one simple movement. Stand at the front of the machine with your feet about shoulder width apart and a handle in each hand. Slowly bring your arms backward as the weights pull on the bands. Do not let your arms go back further than your shoulders or else you risk injury. Slowly pull the bands forward and down as you feel the effort in your back muscles and core. Repeat for 3 sets of 20 repetitions. Be sure that the weight is manageable and ask for help if not. Lat pulldowns can seriously shape up your back and core with just three workouts throughout the week. Your calorie burn is modest but as you replace more fat with muscle, your daily metabolic rate will rise since muscle requires more fuel than fat.

Rowing Machine

Don’t overlook this humble piece of equipment that looks a little bit like training apparatus for beginning skiers. The rowing machine can powerfully develop your back, arms, legs, and core with just four workouts during the week. As you position yourself in the seat, make sure you sit erect and keep your abdominal muscles tight. Grasp the handles and pull back at the same time you push off with your legs. Maintain good posture during your workout to burn more calories. Keep rowing for twenty to thirty minutes (depending on your fitness level) and make sure to stretch your entire body after the workout. Use the rower three to four times a week and you’ll begin to see major changes within your body in just a few weeks.

Having strong arms is important to make your day easier, but many people seem to expect their arms to pick up anything and everything without ever making an effort to develop and strengthen the muscles. While you can go through life without building arm muscle, think about how much easier it is when you do: you’ll be able to pick up your child and not worry about being strong enough. Don’t forget about the nice side benefit of having lean, shapely arms! Building the strength is your arms is an investment in your future health and something that will repay you over and over as you call on your muscles to help you through your day.

When it comes to the subject of weight training, many women are frightened off by mental images of bulky female bodybuilders with protruding veins and think that that’s what weight lifting will do for the body. That’s just not so! For one thing, female bodies are not built to develop large, hulking muscles – that’s more for males. When you see a female bodybuilder with muscles similar to her male counterparts, you should know that that’s not natural and requires hours of devotion to exercise and weights. Some individuals choose to use steroids despite the banned status of the drug within the bodybuilding community, and that further defines and enhances the muscles so they appear larger. That is not what the purpose of strength training; rather, lifting weights challenges and strengthens muscles in order to make them stronger. The stronger your muscles are the better support you will have for your body. Support your body and you cut down on aches and pains, injuries and even possible fractures.

Now that you’re no longer concerned about your body bulking up out of proportion, it’s time to think weights. If you already strength-train you probably have a good set of weights to use, but if you’re just beginning, consider purchasing a basic set of hand weights ranging from 3-10 lbs. These are typically not very expensive and most will come with a rack to use for storage. A major advantage of a set of weights is that you can begin with the lowest weight you need and then work your way up slowly. Buying weights individually means that you’ll have to go back to the store to purchase another set when it’s time for you to increase the weight.

Now it’s time to think about working the muscles in the arms. Most people are familiar with biceps and triceps muscles, but there are actually two other muscles that allow the arm to follow a full range of movement. These are the brachialis, covering the front of the elbow and allowing you to curl the arm up; and the brachio-radialis, situated on the outside of the forearm and performing twisting motions. These four muscles work together to allow you make even the simplest of motions with your arms. In terms of strength training, it’s primarily the biceps and triceps that you will focus on but the remaining muscles can also benefit from exercises not targeted at them.

One of the best movements to strengthen the biceps muscle is the bicep curl. It’s a classic because of the way it builds the muscle without a complicated movement. Begin by holding the weights comfortably in your hands with arms extended by your sides. Keep your elbows tucked firmly against the body and slowly raise the weights up and then lower. Repeat this for 3 sets of 20 repetitions. To maximize the movement, slow it down. This requires the muscle to work harder and will develop it faster. A variation of the bicep curl is to begin the same way but angle your arms at a wider angle to work more of the muscle.

A more unusual method of building the bicep is performing the Plank pose from hatha yoga. It’s very easy and doesn’t even require a mat. Simply lie facedown on the floor with your hands at about shoulder height. Take a deep breath and, using your core muscles as well as arms and legs, push your body off the floor until your back is straight and you are balanced on arms and feet. Maintain this position for a count of 20; lower and rest for a minute, then repeat for 2 sets of 10 repetitions. This movement not only works the biceps but it also toughens up the core muscles.

Plan to work your arm muscles about three times a week to begin with. Investing as little as 15 minutes in challenging the arms and you’ll begin to see results in little as three weeks. Keep it up and you’ll see benefits that last throughout your life.

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Strengthening and shaping the biceps muscles is a relatively easy thing to do. It’s a commonly used muscle that easily accessible and doesn’t require any strange movements to develop. The triceps muscles, on the other hand, aren’t used as often as the biceps and are located on the back of the arm in a slightly tricky position to work. That’s why many people have ‘batwings’: saggy upper arms from little or no use. It doesn’t have to be that way, though: trainers have come up with a variety of movements that can be used to strengthen and shape the triceps area so that your arms will be fit healthy both front and back.

When you think about the arm muscles, biceps and triceps are what typically come to mind, but there are actually two other muscles that assist the biceps and triceps in performing work, and allow you to move your arm through a full range of motion. The brachialis wraps around the front of the elbow and is what allows you to curl your arm up and down. The brachio-radialis sits on the outside of the forearms and is what makes your arm twist from side to side. Without these muscles it would be impossible to perform the toning actions that allow you to build the triceps, and luckily they can benefit from strengthening movements for other parts of the arms. As you go through your triceps strengthening routine, think about the underappreciated duo of the brachialis and the brachio-radialias that allow you to fully develop your arm strength.

One of the best movements to develop the triceps is the triceps dip. Find a sturdy chair or table, or any surface that is solid and has an edge. Face away from the chair and place the heels of the hands on the edge. Walk your feet away from you until there is about 30 inches distance from your hands to your feet. With the bulk of your weight concentrated on your hands, slowly lower the body down for a count of 5 and then rise. Repeat for 3 sets of 15 repetitions. This is one of the best ways to work the triceps and see fast results. Since you’re using your body’s own weight, there are no weights or accessories to carry around. By walking your feet away, you use them solely as a support while the triceps muscle is isolated and required to do the bulk of the work. Thanks to this movement, your triceps will firm up fast and be stronger than ever before.

Another popular movement for triceps strengthening is the overhead triceps press. Start by standing with feet about shoulder width apart and weights held comfortably in your hands. Raise the weights directly above your head until your arms are almost fully extended. (Remember not to lock the elbow joint or else you risk injury.) Slowly lower the weights behind you until the elbow forms a 90-degree angle; raise the weights slowly. Repeat for 3 sets of 15 repetitions. This movement also isolates the triceps and places the burden of the effort on it. Depending on the weight you use, you can see your triceps firm up anywhere from 10 days to three weeks. Monitor your progress and when you are breezing through your sets without any real struggle, it’s time to move up to the next higher weight. Keep challenging your muscles to build the best strength you can.

Another weight training exercise to build the triceps is the backwards lift. Begin by standing with feet about shoulder width apart and holding the weights comfortably in your hands with arms extended by your sides. Turn your palms to face behind you and raise your arms backward as far as is comfortable. Slowly lower back to the starting point. Repeat for 3 sets of 15 repetitions. For an extra boost of toning, on the last repetition of every set, raise the weight slowly and hold; pulsing the arms up and down about a inch to really fatigue the muscle. That little movement can have a big impact on the ultimate shape of your triceps.

Be sure to stretch the back of your arms after working out and if you ever feel any pain, stop and consult a trainer or medical professional. Stay with your program three times weekly and your arms will be looking sleek and toned in no time!