Climbing injured knees, swimming and walking are more suitable for the elderly

　　When climbing a mountain, the load on your knees is 4 times your own weight.

　　Even if you don't carry anything, climbing is still a heavy load. When climbing up, the weight of the human body itself on the knees will increase to about 4 times in an instant. Take a person weighing 60 kilograms as an example. When walking on a flat road, the knees on both sides bear 60 kilograms of weight each. However, when climbing a mountain, the weight of the knees is as high as 240 kilograms (equivalent to carrying a piano). And the faster you climb, the greater the weight and pressure on your knee joints. When climbing mountains, the knees have to move forward and backward and twist laterally, which will also cause wear and tear on the soft tissues of the joints such as the meniscus.

　　In addition, when going down the mountain, in addition to your own body weight, the knee joint also bears the downward force. Such impact will increase the damage to the knee joint. At the same time, the knees and ankle joints have to bear the weight of the entire body. If this action is repeated continuously, the intensity of the pressure on the joints increases and the possibility of wear and tear increases.

　　elderly Knee joint degeneration, weight-bearing knee cannot be injured

　　What I said above is only for the general population, specifically the elderly. healthy The risk is greater. First of all, the general elderly are obese, and their knees bear more weight when climbing mountains; second, as the saying goes, "the machine breaks down when you get older", the knee joint, a human part, will inevitably wear and age with age. People over 40 years old have begun to suffer from osteoporosis and bone and joint degeneration, and those over 60 and 80 % of people have only half of their knee cartilage left. At this time, if they continue to climb mountains and make the joints rub at different positions, the joints will break; third, epidemiological surveys show that the prevalence of osteoarthritis in people over 60 years old reaches 78.5%, and mountain climbing can aggravate inflammation; fourth, the elderly are more likely to suffer from cardiovascular disease disease , cardiopulmonary diseases, mountain climbing requires the human body to mobilize a large amount of blood to supply the lower limbs in a short period of time, which can easily affect the oxygen supply of the heart, brain, and lungs, and increase the chance of myocardial infarction, cerebral infarction, etc. “The elderly must exercise correctly and do what they can when outdoors. ”

　　As we age, the bones, ligaments, joint capsules, synovium, and muscles under the cartilage are all aging. Degeneration of the knee joint is almost unavoidable for everyone, especially female exist menopause After the period, the estrogen levels in the body and the immune and metabolic functions of the whole body all drop to low values. This is when the knee joint is most vulnerable. Any action that increases the burden on the knee joint will "severely injure" the knee joint and aggravate its degeneration. In addition to mountain climbing, other actions that can increase the load on the knee joints include climbing stairs, square dancing, standing up from squats, running, jumping, etc. Especially when squatting, the load on the knees can reach 8 times the body weight.

　　In addition, if you live in a building that is not an elevator, try to move to a lower floor if possible. If there is really no other way, try to reduce the number of times you go downstairs.

　　Swimming and walking are more suitable for the elderly

　　More suitable forms of exercise for the elderly are swimming and walking.

　　Since swimming overcomes the disadvantages of sports injuries and easy fatigue, it is especially suitable for the elderly and has many benefits. Such as speeding up the body's metabolism, promoting blood circulation, improving cardiopulmonary function, enhancing immunity, strengthening muscles and bones, and delaying aging. Because of the buoyancy of water, a person's weight in the water is only equivalent to 10% of his own weight, so the elderly can move in the water without using much force. Swimming can keep all bones in the body in an active state, promote calcium in the blood to enter the bones, thereby preventing osteoporosis; promote the secretion of lubricating fluid in the joint cavity, reducing friction between bones during activity; lubricating fluid can provide nutrients to cartilage and slow down its aging; make skeletal muscles more elastic, thereby better protecting bones and reducing the risk of fractures in the elderly.

　　Power walking requires posture and speed - the posture requires you to hold your head high and your chest high. The walking speed and amount of exercise are generally between walking and race walking. It is understood that each step can affect 95% of the muscles in the body, which not only strengthens cardiopulmonary function and improves blood circulation, but also adjusts metabolism, which is very helpful in preventing and treating cardiovascular and cerebrovascular diseases, dyslipidemia, diabetes and obesity. Walking can also increase bone density, strengthen muscles and bones, reduce mental stress and regulate mental state, etc. Each session can last for more than 30 minutes.

　　Why is it recommended to walk instead of jogging? The latest research shows that the impact of the soles of the feet when walking is 1.5 times the body weight, jogging is 2 to 3 times, and fast running is 7 times. Walking for the elderly is beneficial to the health of the soles of the feet and avoids joint damage; on the other hand, every time exercise If you jog for more than 30 minutes, not everyone may be able to persist for such a long time, while walking is more popular.