Elle many elderly Like them all healthy Exercise can not only help you stay healthy, but also pass the time and enrich your life in your later years. Therefore, many elderly people insist on doing fitness exercises even if they are not feeling well. In the eyes of ordinary people, Tai Chi has gentle movements, low exercise intensity, and no danger, making it very suitable for the elderly. However, if the elderly have symptoms of knee pain, they should no longer practice Tai Chi.
Many elderly people like to practice Tai Chi, but exercise Improper use will increase the load on the knee joint. The signature movement of Tai Chi is horse stance squatting. Some data show that when the human body bends the knee 30 degrees, the knee joint bears the same pressure as the body weight; when the knee bends 60 degrees, the knee joint pressure is 4 times the body weight; when the knee bends 90 degrees, the knee joint bears 6 times the body weight. If the knee joint is in a state of tension and weight-bearing for a long time, excessive weight-bearing on the knee joint will cause knee joint pain and accelerate the wear and tear of articular cartilage.
As age increases, the knee joints of the elderly undergo degenerative changes, so exercise must be moderate and should be in line with the physiological characteristics of middle-aged and elderly people. Elderly people with knee joint problems should try not to practice squatting. If they must squat, they should pay attention to the speed and try to support them with their hands.
According to reports, the prevalence of osteoarthritis in my country reaches 9.6%. Among them, the incidence of knee osteoarthritis accounts for more than 45% of the elderly population. The main symptoms of the disease are obvious joint pain when starting to move, which is relieved later; joint stiffness in the morning, and symptoms are relieved after half an hour of slight activity; going up and down steps, squatting, running and jumping can make the pain worse, and the knee joint mobility is reduced.
For elderly people suffering from knee osteoarthritis, experts recommend participating in activities that are less harmful to joints, such as swimming. When swimming, the human body is basically parallel to the ground, and all joints are relaxed, allowing the joints and muscles to move without bearing weight. In addition, you should change your sitting posture frequently and do not let your knee joint be fixed in one position for a long time. Do some proper quadriceps exercises: sit on the edge of a chair, straighten your legs and raise them 15 cm upwards, hold for 3 to 5 seconds, and then slowly lower them, 2 to 3 times a day, raising them 10 to 15 times each time. In addition, pay attention to keeping warm and not letting the cold wind blow directly on your knee joints.
