Many people enjoy mountain climbing and hiking, but doctors say that after the age of 50, walking on slopes steeper than 20 to 40 degrees over the long term can be very hard on the knees. Even just climbing stairs — when switching from the left foot to the right — can put three to four times your body weight on the left knee. For middle-aged and elderly individuals, if the knees don’t recover as fast as they wear down, degenerative arthritis is more likely to develop.
Doctors recommend gradually reducing high-intensity mountain climbing after the age of 50. According to元气网 (Yuanqi Network), for middle-aged and older adults, Dr. Chou Wen-yi, director of the Sports Medicine Department in the Orthopedic Division at Kaohsiung Chang Gung Memorial Hospital, lists the four best types of exercise to prolong knee life:
1. Flat-ground brisk walking
2. Light jogging
3. Cycling
4. Swimming
Dr. Chou pointed out that these aerobic exercises place relatively less strain on the knees. He recommends exercising for at least 30 minutes each time. However, since muscles deteriorate with age and osteoporosis can also be an issue, it’s advisable to also include some anaerobic activities such as weight training — lifting 2 to 5 kg dumbbells three times a week for 15 minutes each time — which can help reduce the risk of sarcopenia.
Doctors also remind people to not only avoid sports injuries but to also remember to stay well hydrated during exercise to prevent dehydration. They also advise avoiding excessively greasy foods, eating smaller portions more frequently to avoid stomach discomfort, and consuming more potassium-rich fruits such as bananas, papayas, cantaloupes, and guavas to help prevent cramps.