Does long-term walking have any effect on the knees?

In order to allow everyone to exercise healthily without harming the body, experts recommend the following exercise methods and tips:

First of all, do warm-up exercises before exercising. Before starting exercise, it is best to do warm-up exercises such as stretching or jogging on the spot for 5-10 minutes to increase joint flexibility and prevent sports injuries.

Secondly, use the correct exercise posture.

The correct posture for walking slowly on flat ground: look straight ahead naturally, keep your upper body straight, do not lean forward or hunch your back, relax your shoulders naturally, and tighten your abdomen. Make fists lightly with both hands, bend your arms, and swing them backwards in sync with your steps. In addition to increasing the intensity of exercise, swinging your arms can also effectively drive the rhythm of the entire body. Take as big steps as possible with your lower body (but don't try too hard), and feel the muscles in your buttocks being engaged. When you step out, land your heel first, then shift your center of gravity to the sole of your foot.

There is another major principle to follow when walking fast.

Speed: 120-140 steps per minute/treadmill speed is about 6. Intensity: Breathing and heart rate increase, a little breathless but still able to talk. Time: More than 30 minutes each time, and more than 150 minutes per week, for better results in burning fat and losing weight.

Third, choose the right time and intensity for walking. Try not to go out for exercise immediately after a meal. It is generally best to wait about an hour before exercising. Moreover, during the exercise, you should proceed step by step, do what you can, don't be impatient, don't start and stop suddenly, and increase or decrease the amount of exercise in an orderly manner.

In addition to the above points, you also need to have a reasonable diet structure to maintain your health.

A reasonable diet and proper calcium supplementation can prevent and treat osteoarthritis. Learn to eat scientifically and pay attention to calcium intake. The daily diet must contain a variety of foods and a proper combination to meet the body's needs for various nutrients. The nutrients provided by different types of food are not the same, and no single food can provide all the nutrients needed by the human body.

Middle-aged and elderly people should eat more calcium-rich foods

In addition, middle-aged and elderly people should pay attention to eating more calcium-containing foods in their diet, such as milk and soy products, which are rich in calcium and have a high utilization rate, so they should pay attention to supplementing them. Shrimp skin, sesame paste, kelp, walnuts, melon seeds, potatoes, etc. can increase calcium intake. Pay attention to eating less spicy and irritating food, as well as raw, cold and greasy food, and eat more vegetables and fruits, which is also beneficial to the protection of the knee joint. At the same time, you should engage in more outdoor activities, increase sunlight exposure and supplement vitamin D to promote calcium absorption.

Supplement Glucosamine HCl

Glucosamine is an important component in arthritis. As we age, our bodies produce less and less glucosamine. Clinical studies have shown that supplementing with glucosamine hydrochloride can significantly improve joint function and improve articular cartilage.

Proper use of joints

Use your joints wisely. The elderly should try to slow down when going up and down stairs. When going downhill, use the handrails whenever possible. The living room should face the sun, be well ventilated, have low humidity and suitable temperature to avoid cold joints and soak your feet in hot water every night. Beds should be made of hardwood instead of soft ones. If the knee joint degeneration is severe, crutches can be used to reduce the load on the damaged joint.