Knees have a limited lifespan, don’t wait until your knees degenerate to regret it!
Many people use the time after meals to exercise by climbing stairs, saying that climbing stairs consumes more calories than walking.
However, keep reading…
1
stair climbing and Mountain climbing is the most “stupid” exercise
Climbing stairs and mountains are weight-bearing exercises. Knee load instantly increased by 4 times!
For example, a person weighing 60 kg:
When climbing stairs or mountains, the weight on the knees is as high as 240 kg, which is equivalent to putting a piano on each knee!
And if the speed goes up, the pressure on the knee will be even more.
2
These 6 types of people should never climb stairs
The following 6 types of people, do not climb the stairs!
Pregnant women or obese people: Excessive weight is doubly taxing on the knees.
Arthritis: Climbing stairs or mountains can make symptoms worse.
Patella Valgus: Climbing stairs or mountains because of congenital instability of the patella It can make the valgus problem worse.
O-shaped legs: O-shaped legs have more wear and tear on the inner knees and climb Building or climbing a mountain will accelerate wear and tear.
Cardiovascular patients: When these people climb stairs or mountains, they are prone to Myocardial infarction, and even sudden death!
Middle-aged and elderly: Due to the poor function of various parts of the body, it is recommended to Avoid climbing stairs or mountains.
3
This action protects the knees
middle-aged and elderly Proper leg muscle strength training can play a role in protecting the knee.
Squat against a wall:
Stand with your back to the wall, with your heels one to two feet away from the wall.
Feet apart, toes facing forward, shoulder-width apart, with your back flat against the wall.
Then, slide your back down and slowly squat down until your thighs and calves are about a 90-degree angle.
Be careful not to let your knees go beyond your toes, keep doing this for 1 minute before getting up.
Rest for 1 minute between the two movements, and do 5 times in a row.
This seemingly simple exercise is very helpful in strengthening the knee!
Take time to do it every day, it is very good for the knees, you must practice it~
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Knee pads also pay attention to these
< /span>Maintaining a healthy weight: Reduces stress on the knees.
Knee protection: Knee pads should be worn when the knee is painful, and the knee should be protected from cold and moisture.
Ten thousand steps every day: It is recommended that middle-aged and elderly people every day exercise Take 10,000 steps to exercise your lower body and protect your knees.
Gradual exercise: Avoid sudden changes in exercise intensity, and gradually increase the amount .
Warm-up and stretching: Warm-up before walking; stretching after walking.
Wear suitable shoes: It is best to avoid high heels, wear sneakers when exercising, and pay attention to changing shoes regularly.