1. Maintain normal weight
Joints also have a weight limit that can endure. Especially, if you weigh too much, you can put pressure on your knees and cause degenerative arthritis.
However, if you lose weight, it can cause side effects such as weak bones and joints due to lack of nutrition.
Maintain normal weight through proper exercise and diet.
2. Exercise regularly
Excessive exercise is harmful to joint health, but it is beneficial to strengthen muscle strength with proper exercise and to expand the range of joint movement.
A professional professor recommends that “walking, swimming, and cycling are exercises that are especially good for joints.”
If you want to climb a mountain that has a high level effect of exercise, you will find it more difficult to climb the mountain, so if you want to climb it, you will have to walk a smooth course like Olle-gil.
The expert professor stresses, “Stretching is essential before exercising.”
※ Two types of joint-strength exercise that can be easily bent anytime, anywhere ※
* Exercise in a sitting position *
(Straining the thigh muscles reduces the pressure on the knee joints.)
(1) Stretch your knees in a sitting position and raise your legs straight.
(2) With the legs raised, count the heat and set it down.
(3) Repeat 10 times alternately between the legs.
* Stand-up Exercise *
(1) Stretch your legs as wide as your shoulders, and then straighten your back.
(2) Hold the waist with both hands and take a step forward.
(3) After bending the knee 90 degrees, repeat the movement of the knee back to its place by changing the legs.
3. Maintain a good posture.
Repeated or crooked posture makes joints old.
Also avoid squatting, which puts high pressure on the joints, if possible.
If you have to do one posture for your job, you do stretching often.
4. I don’t drink much caffeine.
The expert professor explains, “Caffeine in coffee, coke, etc. promotes calcium drainage.”
Coffee does not drink more than two cups a day.
5. Eat food blandly
Sodium is balanced with calcium in the body.
Therefore, if sodium is excreted, calcium is excreted as well, so do not eat salty food.
6. Eat antioxidant frequently.
Eat enough vegetables and fruits containing lots of vitamin C, vitamin E, beta carotene and selenium to help prevent and treat bone damage.
They also enjoy eating greenish vegetables with vitamin K that reduces bone loss and calcium excretion.
7. I care about calcium intake.
They often eat milk and dairy products containing calcium, which is an important nutrient for bones and joints, and fish, algae, and beans that are eaten by the bones.
8. Prevent vitamin D deficiency
Vitamin D promotes the absorption of calcium. Vitamin D is often found in fish oil and egg yolks.
Getting plenty of sunshine is also helpful.
9. Habitual articulation stops
There is someone who enjoys the ‘smart’ sound of breaking a neck or finger joint.
Moderate articulation can loosen a lumpy joint, but forcibly breaking it several times a day can cause a ligament injury and change the shape of the joint.
When you are in a mood, it is better to exercise or stretch to fit yourself without breaking joints too hard.
10. Stay away from alcohol and cigarettes.
Cigarettes interfere with blood circulation and alcohol destroys bone-building cells.