Seven out of 10 people over the age of 70 suffer from degenerative arthritis. Worse still, the time to wear out joint cartilage has been brought forward to 20 or 30 years old. 1. Overweight, please lose weight. An overweight body will increase the pressure on the joints, so losing weight is a way to decompress the joints. 2. Eat a balanced diet. Too much blood sugar or lipid concentration will change the cartilage structure, making the cartilage weight-bearing force worse. Therefore, it is necessary to eat less high-sugar, high-fat food. It is recommended to eat more fruits, vegetables and other foods rich in antioxidants to reduce the damage of free radicals on the joints; green tea, whole grains, citrus, strawberries and cherries contain bioflavonoids, which have the function of enhancing the gliadin in the joints; omega-3 fatty acids in deep-sea fish can inhibit the action of prostaglandins and reduce joint inflammation. 3, do less squatting, kneeling and other positions. There is a study that the Japanese are used to kneeling in life, Indians often kneel and squatting toilets, and they suffer from degenerative knee arthritis proportion is high. Therefore, try to do less squatting, kneeling and other postures that hurt the joints. 4, do more beneficial hanging exercise. Exercise can make the muscles, tendons and ligaments around the joints strong and flexible, strengthening the strength to support and maintain joint stability. Long-term bed-ridden, muscle strength will be weakened at a rate of 3% per day; no movement, the more rigid the muscles and joints are, the easier it is to rust. Exercises that slow down joint degeneration are walking, swimming, water sports and cycling. Walking and cycling are less stressful to the joints, and can also improve cardiorespiratory function and bone density, help muscles and joints to take in nutrients, improve flexibility and balance, so that people are less likely to stumble and fall. If you can’t swim, you can do some water sports, such as walking in the water, especially good for the joints. Because the buoyancy of the body in the water can reduce the pressure on the joints, and provide resistance to strengthen the muscles. It is important to note that if you have ever injured your joints, you should avoid jogging, hiking, ball games and other sports that increase the load on your joints. If you decide to develop an exercise habit after middle age, don’t choose long-distance jogging at the beginning, otherwise your joints will not be able to stand it. No matter what kind of exercise you do, you have to be consistent, and the frequency and practice of exercise is more important than the intensity of the exercise.