The autumn is refreshing and refreshing, and it is best for three or five friends to get together to climb high and hike. But many people always have a feeling of being in the back, that is, they are worried about their legs being unable to move and their knee joints being hurt, and they are afraid of being anxious. In fact, as long as you focus on sports and nutrition from your daily life, it is not difficult to have good knees and leg strength that can travel all over the world.
The most fearful thing about maturity is the three major problems of musculoskeletalChen Xianghong, a specialist in rehabilitation physician, said that the body must have good movement. The basic conditions include good cooperation between the hard tissue and the soft tissue. The hard tissue is the bone, and the soft tissue is the muscles, tendons, straps, cyst cavity, soft bone, etc.
{}The mature ethnic group over the age of 50 to 60 is very common among degenerative symptomitis, osteoporosis, and sarcopenia. These three major musculoskeletal problems are prone to occur simultaneously and have been recognized by the world's sanitary organizations as the main factors that cause social disability in the elderly and lead to other chronic diseases.
Chen Xianghong said that degenerative inflammation can bring pain and stiffness to the kidneys. Bone loss can easily lead to back and fall fractures, and sarcopenia can easily cause fatigue and pain. The above situations will make the originally loose and ordinary daily activities difficult, making people less and less willing to move. As the activity decreases, the junction will become stiffer and harder, the surrounding muscles will be atrophy, and the soft bones in the junction will be more likely to wear out.
The joint is not active. The soft bone lacks nourishing and degeneration.Chen Xianghong explains that in the joint, in order to avoid "head-to-head" between the bones, there is a soft bone buffering force in the middle. The soft bones are in the cyst cavity, just like a sea supplement in the nutrient fluid. These liquids include water, glucosamine, hyaluronic acid, etc. During the cyst activity, these nutrients can be penetrated into the cyst cavity smoothly, allowing the soft bone cells to grow better, and the soft bone cells will also secrete more cyst cavity fluid to help the cyst smoothly and have good New Chen Daixi.
On the contrary, when the junction activities are reduced, the vicious circulation is initiated, the soft bone cells are not fully nourished, and the fluids are also reduced, making the soft bone more likely to wear, accelerating the junction degeneration, muscle atrophy and bone relaxation.
Two major muscle groups Maintain the stability of the relationshipto avoid falling into this malicious cycle. The most basic and simple course is to maintain the muscle strength of the lower limbs. Chen Xianghong said that the lower limb muscles account for half of the muscles in the whole body, the most important of which are the quadrilateral muscles on the front side of the thigh and the quadrilateral muscles on the back side of the thigh. The two front and back muscles are also keys to provide knee stability.
When the muscles in front and back of the knee are strong and balanced, it can help the knee joints maintain the optimal relative position during activities, not easily wear down the soft bones, nor excessively pulling soft tissues such as belts. But if these key muscle groups are insufficient, the soft bones and soft tissues of the knee joint will inevitably bear greater pressure, accelerate the speed of wear and deterioration, and are more susceptible to injury.
Weight training helps to improve muscle strength, bone secrets, Chen Xianghong reminds that the human body structure turns one hair and moves the whole body. If the knees are not good, over time, there will be problems with the joints, spine, foot and ankles, and the sense of balance and coordination will also become worse. When the lower limb muscles are fully nourished and exercised, the muscles will grow larger, making the body's movement and Xin Daixi better. If the tolerance for movement is higher, the recovery will be faster.In this way, not only does it move away from the evil cycle, but it even establishes a positive cycle, and the joints, muscles and bones are all moving towards health. "All kinds of exercises are good, the key is to be within your ability." Chen Xianghong said that aerobic exercises such as running, brisk walking, and jumping are particularly good for improving cardiopulmonary endurance and new Chen Daizhi. In addition, barehand exercises such as squats or weight training are particularly helpful for improving muscle strength and bone density.
Nutritional Insulation Supports Musculoskeletal HealthChen Xianghong pointed out that the nutrients required to maintain the health of the musculoskeletal system, including the calcium and vitamin D required for bones, the type 2 collagen and solutein required for the rehabilitation, the protein and vitamin D and imidazole peptide compounds required for muscles, some can be taken through diet, and some are synthesized by humans themselves, but as they grow older, the efficiency of human synthesis decreases, resulting in a lack of certain important compounds.
Two examples, vitamin D helps the muscles to maintain stability, not prone to cramps or pain, and can also help the human body absorb calcification; while imidazole peptide compounds can neutralize lactic acid and help muscles recover from pain and fatigue after exercise. As the content of imidazole peptide compounds in humans decreases with age, the time for older people to suffer from pain after exercise has also increased, becoming a barrier to maintaining their sports habits.
Chen Xianghong reminds that pay attention to the exercise and also take care of the ingredient, protein, and vitamin D in the diet. If the diet is balanced, but the body is still degraded or the nutrition is insufficient, you need to consider supplementing it with health foods.
Knee care reminderMaintaining lower limb muscle strength is an important key to stabilizing the knee joint; regular movements help improve muscle strength and bone density.
Suitable for replenishing the nutrients required for muscles, which can support the stability of the body, and the content of imidazole peptide compounds in humans decreases with age. This compound is found in migratory fish muscles and is one of the sources of vitality for cobblestones and fish to keep swimming and strengthening.
Vitamin D helps maintain stability in muscles and can also help people absorb calcium.