Scientific research shows that the aging of human body function starts from the legs, so as the saying goes, people get old first, so we should pay attention to raising legs to keep healthy and prevent aging. Especially for elderly friends, we must pay attention to strengthening leg exercise at ordinary times, which can effectively delay the aging time of the body. The following small series recommends three very effective leg lifting methods.

Some old people often complain: I do leg press, shake my knee, rub my kneecap every day, and often climb mountains, but why is this knee joint getting more and more painful? In fact, practicing riding a horse, squatting, bending legs to stand up, climbing mountains, climbing stairs or squatting will obviously increase the wear of the patella and aggravate the symptoms.

Some elderly people will feel pain in their knees when going up and down stairs, it is difficult to stand up when going to the toilet, and their legs will suddenly become weak when walking on a flat road. It is because when doing these actions, the damaged cartilage is squeezed and rubbed, causing pain. Therefore, when the elderly have pain near the patella, try not to do anything to increase the wear of patella cartilage, and try to preserve the use of the knee joint.

Then, what activities can the elderly do to achieve the purpose of fitness and protect their knees as much as possible?

Take a walk or jog

Walking or jogging can enhance the muscle strength, flexibility and stability of lower limbs and knee ligaments. Walk 30-40 steps per minute, gradually increase to 60-70 steps, and the journey is 2000-3000m, twice a day 1-2 times. If you jog, don't run too fast. You can talk to people while running. Run for 5- 10 minutes each time, 1-2 times a day.

Do gymnastics and boxing.

Aerobics and boxing can move joints and exercise muscles, and are suitable for the elderly who walk or jog for a long distance. Practice once every morning and evening, and do 10-20 minutes each time. Exercise can appropriately reduce the center of gravity of the body and increase the range of motion of the knee joint according to one's health.

Swimming exercise

If conditions permit, the elderly can exercise by swimming. Swimming can not only increase the cardiopulmonary function, but also reduce the joint pressure and joint wear of lower limbs under the buoyancy of water. You can also do brisk walking, because your legs are straighter when you walk, you use more other parts of your knee joint when you bend your legs, and your patella is less worn.

?