The Secret to Keeping Your Knees Young: Training Muscle Strength is Key!

As the saying goes: "Keep moving to stay active and live longer!"

The premise for staying active is to be able to move in the first place, which requires a healthy "physical activity function" system. Only with strong bones and robust muscles can we move freely and do what we want to do. If we remain inactive, muscle endurance and knee joint function will deteriorate, leading to problems with physical activity, causing inconvenience and significantly affecting quality of life. Therefore, protecting the physical activity system is crucial for ensuring a high-quality life.

For those with elderly family members, it is common to notice that as they age, they start to avoid going outdoors. This may be due to a lack of exercise habits, no company, or physical discomfort. But did you know? The less we use our bodily functions, the less effective they become over time. If elderly people develop a habit of inactivity, their physiological functions will rapidly deteriorate. The rate of deterioration can be faster than expected, leading to issues like weakness in walking or discomfort in the knees from one day to the next.

The key issue here is long-term "muscle endurance" deficiency!

◆ Muscle Strengthening Governs Mobility: Sufficient Muscle Mass and Endurance Help Relieve Joint Pressure

Generally, the muscles around the joints help reduce the burden on the knees. Muscles need to be regularly trained to maintain strength and endurance. "Good muscle strength and endurance lead to better walking power!" Strong muscles stabilize the knees, preventing displacement and injury from external forces while reducing pressure on the knee joints.

Walking smoothly relies on the cartilage and lubricating fluid within the knee joint. Long-term muscle deficiency increases the pressure on the knees. With age, the secretion of lubricating fluid in the joint cavity decreases. Insufficient fluid under pressure can lead to joint damage (wear and tear, inflammation, or calcification, commonly known as osteoarthritis). Therefore, training muscle strength not only alleviates knee joint burden but also helps prevent the worsening of osteoarthritis, which is key to keeping the joints youthful!

◆ Learn Proper Progressive Resistance Training: Muscle Strength and Joint Training as Early as Possible

Recommended Exercises: Cycling and brisk walking (20-40 minutes per session) can help build muscle, strengthen the muscles, tendons, and ligaments around the joints. Muscles secrete over 100 types of myokines, which promote the growth of cartilage and bone. Consuming proteins and various nutrients can then be converted effectively. To maintain flexible mobility, get up and start moving!

◆ Nutritional Supplements as Support: Natural food intake and dietary supplements are beneficial adjuncts.

Diet Recommendations: Choose anti-inflammatory foods such as salmon, cruciferous vegetables (cabbage, broccoli, kale, radishes), apples, and citrus fruits, as these have anti-inflammatory properties. Additionally, supplements can be used for maintenance, but choosing the right ones is crucial!

In summary, to walk with agility and smoothness, it's not just about dietary support; the key is to "keep moving"! Moving is essential for staying young!