As we all know, our country has entered an aging society, and the most common disease among the elderly is leg and foot problems, also known as “osteoarthritis”. Joints are like the bearings of a machine, the more they are used, the more they wear out, so this disease is most common in older people whose joints have been used for many years. In order to prevent the disease, many people ask me what is the best exercise for me to do? More people say to me: Is it okay for me to exercise? Is it okay for me to walk? Is it okay for me to run? Is it okay for me to climb a mountain? Is it okay for me to dance? Remember: not every kind of exercise is suitable for everyone, and not every kind of exercise can produce the necessary help for the whole body. For example, running, walking and dancing are good for improving the heart and lung function, but they are harmful to people with spinal and joint diseases (especially those who are fat). Because running and walking are activities that require weight bearing, the spine and joints need to bear weight during these activities. Therefore, arthritis patients will feel worse after running or climbing. How should arthritis patients carry out reasonable and scientific exercise? 1, quadriceps strength training: supine position, straighten the knee joint, tense the muscles in front of the thigh to do quadriceps static contraction. Each contraction as hard as possible and adhere to a long time, repeat several times to thigh muscles feel sore. 2, straight leg exercises: supine position, straighten the lower limbs and lift about 30 degrees from the bed, adhere to 10 seconds and then slowly put down, rest a moment and then repeat the training, every 10-20 times for a group, training until the muscles have a sense of soreness and swelling. In addition, the appropriate amount of sandbags can be tied to the ankle for practice, and gradually increase the weight of the sandbags as the strength increases. 3, half squat against the wall exercise: stand against the wall, knee, hip flexion of not less than 90 degrees, as a half squat, adhere to 10 seconds after standing up, rest a moment and then squat, every 10-20 times for a group. 4, no weight-bearing lower limb joint active flexion and extension: supine, one side of the lower limb straight, the other side of the lower limb knee flexion and hip flexion so that the thigh as close to the chest, and then alternate exercises on the other side of the lower limb. Note: There are clear data that long-term exercise of these muscle strength exercises can significantly improve joint symptoms, arthritis is also less likely to recur; in the exercise, you can not be greedy, so as not to cause sports fatigue, but prone to joint disease, should rest when the joints appear slightly sore and swollen. Tips: 1. Arthritis patients should reduce the activities of running and jumping, climbing, and going up and down stairs; 2. Arthritis patients should pay attention to joint warmth; 3. When arthritis attacks, rest should be the main focus, and when you need to move, you should also walk on crutches and seek medical attention.