The aging of the human body is a gradual and slow process. Bones, muscles and skin aging earlier, while the heart and brain and other organs of Chongqing aging later, in the motor apparatus, the legs have the greatest workload, it is an important pillar of the body, not only to support the weight of the whole body, but also to complete walking, running, jumping and other functions. Therefore, when the leg “old” muscle relaxation, contraction weakness and neural regulation function decline, it will bring a lot of difficulties to its heavy work – heavy lower limbs, stiff joints do not obey, it is difficult to support long periods of standing, often with the help of crutches help. The changes in the legs are obvious, so it is believed that people get old before their legs get old. At the same time, because the elderly are not able to move their legs, they are less active, and this further accelerates the aging of the legs. As the saying goes, “people get old before their legs get old”. If middle-aged and elderly people master some reasonable knee massage and functional exercise methods, they can not only exercise their bodies, but also achieve the purpose of protecting the knee joint. Here we learn eight simple and effective knee exercise methods: 1, seated knee extension Sit in a chair, put both feet flat on the ground, and then gradually straighten the left (right) knee, and maintain a straight-legged position for 5-10 seconds, and then slowly put down. Alternate between legs and repeat the exercise 10-20 times. 2, prone bending knee prone position, hands crossed in front of the head, put the head on the arms, and then gradually bend the left (right) knee, as close as possible to the hip, and maintain the bent knee position for 5-10 seconds, and then slowly put down. Alternate the two legs. Repeat the exercise 10-20 times. 3, extension exercise supine position, one knee flexed as far as possible to the chest, using both hands to fix the thigh for 5-10 seconds, and then gradually straighten the knee joint, alternating between the two legs. Repeat for 10-20 times. 4, quadriceps exercise prone position, one leg bent knee against the hip, hands reverse hold the ankle (or towel around the ankle), gradually pull the lower limb to the hip, and maintain this position for 5-10 seconds, and then put down, alternating legs. Repeat the exercise 10-20 times. 5, push rub thighs sitting in a chair, both knees flexed, with the palm of both hands finger surface attached to the left (right) side of the leg, and then slightly harder, along both sides of the thigh to the knee joint push rub 10-20 times, alternating legs. 6, finger push calf Sit in a chair, knees bent, legs slightly apart, the two hands of the tiger’s mouth were placed on the inside and outside of the knee, and then the thumb and the remaining four fingers together with force, along the inner and outer calf to do a straight line of finger push as far as possible to the ankle. Repeat finger pushing 10-20 times, and then change legs to repeat this action. 7, fist pat around the knee Sit in a chair, legs bent, feet flat on the floor, and try to relax the legs, hands half clenched fist, with the left and right fist around the knee gently pat about 50 times. 8, rub the patella Sit in a chair, bend both knees about 90 °, both feet flat on the floor, the palms of both hands are placed on the knee patella, five fingers slightly open tightly around the patella, and then a little force evenly and slowly rhythmically rub the patella 20-40 times. The old guard must first prevent the old legs. Inactivity is an important factor in speeding up aging, especially the old legs. Therefore, long-lived elderly people should often participate in the work that they can, and actively engage in physical exercise, walking, jogging, to walk instead of car, are very beneficial. As long as persistent, can slow down the aging of the legs.