There are 355 million people worldwide with various joint diseases, and the number of people with arthritis in China is estimated to be more than 100 million, and the number is increasing. In fact, the life span of joints is limited. Once the joints have “run out of gas”, it will lead to various joint diseases! Joints only live 60 years! The life span of a joint is mainly determined by genes, and the average healthy life span is 60 years. If someone lives for 80 years, but the joints “die” first after 60 years, then the next 20 years, it will have to suffer. However, as long as the proper maintenance, the original can only “live” 60 years of joints, healthy life can be extended by at least 10 years, or even longer; but if you do not pay attention to maintenance, perhaps with a 40-year break, even walking on flat ground will be painful. The joints can be compared to a car, “BMW and Xiali life is certainly not the same. But if the BMW you drive, Charly you take care of maintenance, that BMW can not use a few years, Charly may be able to run on several years. These behaviors hurt the joints 1, squatting All the strenuous running and jumping movements on land will increase the wear and tear on the kneecap, especially squatting and then standing up, the greatest wear and tear on the joints. Especially for the patella has been damaged people, it should reduce the squat. 2, climbing mountains, climbing buildings We often see such news in the newspaper: the old lady in the mountain climbing when the situation can not go down the mountain. It is because the elderly in the climbing, the joint weight is four or five times the normal, at first the elderly can still bear, but the more you go up the mountain, the more painful the joints, generally to halfway up the mountain can no longer walk. Going downhill is even more difficult. Going up is mainly about muscle strength and effort, while going down is mainly about contraction of the quadriceps, which pulls the kneecap along the femur, causing more serious wear and tear on the knee joint. People will also have this feeling, downhill or down the stairs for a long time, legs easily shivering, this is the joint in protest. So for the elderly, can take the elevator on the elevator, must take the stairs, be sure to pay attention to the stairs to hold the railing or wall, and do not stride on the stairs, to wait for all feet on a step, then take the next step. 3, kneeling wipe the floor kneeling wipe the floor, the pressure of the patella will be pressed on the femur, equal to the cartilage between the two bones directly to the ground, a long time, some knees can not straighten, can not get up. 4, concrete floor jump rope articular cartilage is about 1 to 2 mm, the role is to buffer the pressure, to protect the bones do not break. It is equivalent to Liu Xiang running rubber track, you see, Liu Xiang is absolutely not running on the cement. Instead, we often see the elderly dancing on the concrete, young people jumping rope on the concrete, running, which is a very bad habit. Such a bounce down, the ground is hard, such a large reaction force a bounce back, the damage to the joints and bones is great. 5, long hours of ambulation Long hours of ambulation is also a bad habit, muscle stiffness, the protection of the bones will be reduced. When you are young, the muscles can quickly recover, but into old age, the muscles are difficult to go back after stretching. So usually muscle exercise to enhance the stability of the joints. Maintenance of joints to do four things 1, weight loss for those who are fat, the knee joint is the “jack” ah, think about it, an Alto motor, to pull the Hummer, certainly can not pull, the car will not be bad, but the motor will break down. For example, jumping rope, the impact is greater, plus the weight burden, the knee joint is more difficult to withstand. Therefore, weight loss on the maintenance of joints is very important. 2, swimming For ordinary people, the most beneficial exercise for the joints is swimming. In the water the body is parallel to the ground, the joints are basically not weight, for the heart, gravity is also the smallest, the heart is also very good. People with chronic diseases such as diabetes and hypertension swim more, which is good for the whole body. The elderly who do not swim will walk in the water, with the buoyancy of the water, both the activity, the wear and tear on the knee joint is also reduced. 3, appropriate amount of calcium 1), milk and soy products, calcium rich, high utilization rate, should pay attention to supplementation; 2), shrimp, sesame paste, kelp, walnuts, melon seeds, potatoes, etc., can increase calcium intake, but also conducive to the protection of the knee joint; 3), more outdoor activities, increased sunlight exposure and supplementation of vitamin D, in order to promote calcium absorption. 4, develop good habits 1), girls should not wear high heels for a long time, it is best to wear loose, flexible shoes with soles, such as sloping heeled casual shoes, which can reduce the impact of gravity on the joints and reduce the wear and tear of the joints. You can change to a pair of flat shoes when you feel your feet are tired on your way to and from work or in the office; 2) Elderly people should not lift heavy objects, climb high or carry heavy objects to avoid joint damage.