In the last issue, we talked about how moderate exercise can help relieve the symptoms of osteoarthritis and slow the progression of the disease. We would like to share with you some principles of moderate exercise. In the last issue, the risk factors for osteoarthritis were described in terms of being unchangeable and being changeable through lifestyle adjustments, respectively. In addition to congenital dysplasia, acquired accidental injury, rheumatism and rheumatoid rheumatism, age is the most important factor in determining joint pain. If you are around 70 years old, you will inevitably experience joint pain, either in the knee, or hip, or possibly in the lumbar or cervical spine. When life was tougher before weight, the most harmful to the bone and joint was hard work, and hard work caused severe wear and tear on the joints. Many peasant grandmothers who had worked hard all their lives in the clinic. And now, obesity has become the main factor of accelerated aging of joints. Psychological factors There are some patients (about 1/10) who do not have big problems with their joints, but Ta always feels pain in all the joints. In this case, what is needed is to relieve the “heart disease”. Let’s start sharing moderate exercise! Whether you are in pain or not, your joints need moderate exercise to make the muscles, tendons, and ligaments around the joints strong and flexible, and to strengthen the strength that supports and stabilizes the joints. If you are not a person with a significant knee deformity, then rest assured that regular exercise such as jogging or walking will not cause knee degeneration, but will slow it down. If you have had a joint injury, avoid jogging, hiking, ball games, etc. that increase the load on the joint. How long should I exercise? The CDC’s recommendation is 2 1/2 hours of aerobic exercise or 1 hour and 15 minutes of moderate intensity exercise per week. Also add muscle stretching activities. At least twice a week. What exercises are appropriate for seniors? Slightly brisk walking, bicycling, swimming, tidying up the garden, goalball, social dancing, Tai Chi, backward walking, etc. are all good exercises. On July 16, 1966, the 72-year-old Comrade Mao Zedong swam across the Yangtze River in Wuhan for one hour and five minutes. The frequency and duration of the exercise is more important than the intensity of the exercise. Green mountains are always there, green water is always flowing.