(i) Low impact aerobic swimming: body is supported by water and can reduce the burden of joints. Positions such as free swimming and back-swaming allow for exercise of all muscles without placing excessive pressure on joints, and the resistance of water increases muscle strength. ii. Bicycling: includes indoor gymnastic bicycles and outdoor cycling. This activity is mainly a regular stretching of the lower limb joint, which is more uniform. It provides effective leg muscles, increases the flexibility and stability of joints and reduces the risk of arthritis. iii. Let’s go. Let’s go. Walking on flat roads, short-time contact between feet and the ground, with relatively small impact, accelerates the circulation of whole-body blood, enhances CPR function and helps maintain joint health. iv. Joint activity training, simple stretching exercise: for example, sitting on a chair, stretching your legs, hooking your toes and remaining relaxed for some time, so as to stretch your leg muscles and herbs, and move your ankles. They can also stretch their hands up and bend their bodies to the right and right to move their spinal and waist joints, which can increase the range of their joints and prevent them from becoming rigid. V. Fisting and stretching of the finger: repeatedly holding the fist, releasing the finger, doing 10 – 15 times each, and conducting a daily array. This helps to maintain the flexibility of hand joints, which is particularly important for those who frequently use fingers (e.g., office members).
For those at high risk of rheumatism, the following movements are not appropriate: i. Long run: Long run can have a greater impact on the joint, especially the knee and ankle. While running, there are frequent and powerful frictions between joints, which may damage joint cartilage and surrounding tissue and increase the risk of joint inflammation. ii. Jump ropes: The weight of the body at the time of jump will concentrate on the lower limb joint for a short period of time, exerting greater pressure on the joint, which can easily cause minor damage to the joint and may cause joint problems as a result of its accumulation over time. iii. Kicking the gills: The knee joints need to be constantly stretched and reversed and the hips are more involved in the movement. This complex joint activity increases the risk of wear and tear on the joints, in particular through frequent reversals, which can cause harm to organizations such as the ligament and the moonboard around the joints, overstretching and distortion of the joints. iv. Excessive reversals in yoga: such as deep reversals of spinal movement or overstretching of hip, knee joint yoga positions. For populations at high risk of rheumatism, excessive reversal and extension may go beyond normal activities of the joint, leading to muscles, lactation around the joint, disruption of the stability of the joint and consequent inflammation.
