Osteoarthritis is one of the common chronic joint diseases among middle-aged and elderly people, with joint pain and restricted movement being the main symptoms. Most patients with early osteoarthritis can improve their pain and motion discomfort to varying degrees without medication by adjusting their lifestyle and exercising properly. Therefore, it is essential to master the correct exercise methods. It is incorrect to think that osteoarthritis is a lack of exercise, that the more painful it is, the more you have to exercise, or that you have to stay still to protect your joints from damage. The cartilage in the joint is nourished by the synovial fluid in the joint, and the intermittent force on the cartilage during exercise causes the “pumping action” that creates the circulation of synovial fluid in the cartilage. If the joint is immobilized for a long time, it will lead to malnutrition of the cartilage and early degeneration. Conversely, excessive movement causes overload on the joints, leading to damage to the articular cartilage. In particular, patients who already have osteoarthritis can aggravate their condition if they do inappropriate sports or exercises. In practice, some activities cannot be avoided, such as going up and down stairs and squatting. You can take the method of slow walking, one level up and down the stairs, while pulling the handrail. When squatting, you should also hold on to something for strength. Because the knee joint mechanics is very complex, when walking slowly on the ground single knee joint due to the force arm lever relationship, to bear 1.5-2 times the body weight, up the stairs bending knee 90 degrees, to bear 6 times the body weight, squatting 8-10 times the body weight when standing up, some elderly people are embarrassed to crutch cane, afraid that others say they are old. In fact, appropriate crutches can reduce the force on the knee and patellofemoral joint, slowing down the pain symptoms. The following exercises are beneficial to osteoarthritis: 1, slow walking: every day on a flat road adhere to walk for about half an hour, but also walk while moving the elbow, wrist and all the small joints of the hand. Help prevent stiffness and aging of joints and ligaments. 2, cycling: cycling is also a good choice for people with osteoarthritis. Most of the weight of the body is pressed on the cushion when riding a bike, the knee joint is relatively less stressed, while cycling can maintain the mobility of the joints, the strength of the muscles around the joints can be enhanced. However, it must be noted that the speed should be slowed down, and the car should not carry some heavy things, and keep the cycling time at about 2 hours a day. 3, extension exercise: every day osteoarthritis patients in bed to do some extension exercise has a great benefit to the condition. You can move rhythmically every morning after waking up and at night before going to sleep. Also choose to move the upper limbs first, so that the shoulder, elbow, wrist, finger joints, internal rotation, external rotation, up and down, and then the same way to move the lower limbs, each time adhere to about half an hour, until the body slightly sweating before stopping. If you can stick to it for a long time, you can definitely slow down the aging of joints and ligaments. 4, swimming: swimming body floating in the water, the joints do not bear the weight, the minimum load, swimming movements (such as breaststroke) and can ensure the movement of the joints and exercise muscle strength. Patients with heart disease and poor health are not recommended to go swimming. The following high-intensity weight-bearing exercises are not good for the joints: (1) climbing hills and stairs: climbing hills and stairs puts a lot of pressure on the patella in front of the knee, especially downhill or down the stairs, which is two to three times higher than the pressure of climbing upwards. Therefore, for patients with osteoarthritis of the knee, climbing hills and stairs should be avoided as much as possible. (2) Squatting: Some people with osteoarthritis want to squat to exercise muscle strength and joint mobility, but in fact, this exercise is similar to climbing mountains and buildings, which is also bad for the knee, especially the patella, and will accelerate the wear and tear of patellar cartilage and damage. (3) Carrying heavy objects: Carrying or carrying heavy objects will increase the load on the joints.