Hiking and stair climbing has become a fashionable and easy way for white-collar workers to exercise. Of course, there are mixed reviews of such exercises, and recently some people have rated stair climbing as “the most awkward exercise”. We can occasionally climb hills or stairs, but it is not recommended to climb stairs, deep squats, climbing as a daily exercise program, these exercise methods do have many advantages such as enhancing cardiorespiratory fitness, calorie consumption, etc., but they are weight-bearing exercise, easy to cause damage to the knee joint, which is more than worth it. When we stand and walk on flat ground, the knee itself is subjected to a certain load, while when we climb stairs, the load on the knee is 3 times that of walking on flat ground; deep squatting is 5 times that of walking on flat ground; if it is jumping up and then falling (such as playing basketball), the impact on the knee is 7 times that of walking on flat ground. The aging of the knee joint starts with the cartilage, which has a poor ability to repair itself compared to other tissues, so it can be said that it wears out once it is used, but that is not to say that not using it at all is the best protection. The knee joint should still be properly exercised, as long as care is taken to avoid overloading it. Compared to stair climbing, mountain climbing, and deep squats, brisk walking is lighter on the knee joint and less abrasive, making it more suitable as a daily exercise program. In addition, cycling and swimming are also good choices.