What can be done when you are suffering from arthritis and have to lose weight

It’s a bit difficult. You have to restrict strenuous cardio exercises. Pain brought about by high intensity cardio routine needed for weight loss is not so easy to manage. So, exercise regimen to be chosen should be very specific. We have to:

• Use resistance band instead of weight,
• Take needed rest periods in between sets,
• Limit intensity or vigorousness of exercise,
• Don’t do straight cardio or band exercises but do alternating cardio and weight training. If not done, will bring pain and stiffness; 
• Do 3-4 rounds of 5-7 minutes of low intensity cardio regimen (while doing treadmill, try keeping your feet straight as much as possible) and inculcate 2 sets of 5 minutes of wholesome low intensity weight training using a resistance band, 
• Do 2 sets of 2-3 minutes low intensity mobility, agility and functional exercises regimen in between cardio and weight training, 
• Try to rap-up within 50 minutes session,
• Take 40 seconds rest in between sets,
• At last, use a yoga mat and do wholesome stretching exercises esp. targeting your target areas. Leg straightening exercises, and balance exercises is a must. Inculcating core exercises is a good idea. Note: never do any type of leg bending exercises, avoid exercises moving knee joints in different angles; avoid squats, lunges, Bulgarian squats, sumo squats, goblet squats, heavy and knee bending deadlifts. Avoid leg curl and leg extension exercises. You can do light weight leg press exercise mindfulness which is pretty helpful. You can do cable pulley squat using light weight and bending knees a little bit only; & 
• Calf raises, both raising feet from front and back, for Gastrocnemius and Soleus muscles activation is a must. This helps a lot in pain management. Do 2-3 sets of 12-15 reps. light weight calf raises.