When it comes to exercise, many people are worried about hurting their knees.

So what kind of exercise hurts the knee the most?

The answer is

Sitting for a long time hurts your knees the most!

Long-term sedentary articular cartilage will gradually lose nutrition and "starve to death"

So exercise properly.

To prolong the life of the knee.

But the premise is to master scientific methods.

Avoid unnecessary damage.

Chen xingzuo

china japan friendship hospital

Deputy chief physician of orthopedics

Climb mountains and stairs

Risk of knee injury: ★★★★★★★

When going up the mountain (stairs), your knees will bear about three times your own weight.

When going down the mountain (stairs), the knee will not only bear the impact of the ground, but also increase the wear of the knee.

Therefore, it is not recommended to climb mountains and stairs as daily exercise.

Click on the picture below to see the correct posture of going up and down the stairs.

Key points of climbing without hurting knees:

The center of gravity is slightly forward when going up the mountain and slightly backward when going down the mountain.

Hold the railing to help or use the trekking pole.

Knee injury, good leg first when going upstairs, bad leg first when going downstairs.

Tip: Old people, overweight people and people with knee injuries are best to crawl less. Don’t insist on climbing if your knees are uncomfortable.

rope skipping

Risk of knee injury: ★★★☆☆☆

The risk of skipping rope to knee joint is mainly related to the venue.

Generally, the concrete floor downstairs in a residential area can’t provide an effective buffer for the impact force when skipping rope falls to the ground, and it is easy to hurt the knee for a long time.

Key points of skipping rope without hurting knees:

Choose plastic floor or cement floor to lay plastic mats.

When jumping, keep your feet close together to avoid bending your knees greatly.

The take-off height is 2 cm ~ 4 cm, so as to ensure that the skipping rope just passes through the soles of the feet.

Shake the rope with wrist strength and keep the big arm close to the torso.

jogging

Risk of knee injury: ★★☆☆☆

Jogging rarely causes knee injuries as long as it is not excessive.

A few people with obvious O-leg, X-leg deformity or knee joint disease and overweight should exercise reasonably according to the doctor’s advice.

Key points of running without hurting knees:

Warm up for 5-10 minutes before jogging, and run for 30-60 minutes every day, without paying too much attention to the distance.

Lean forward slightly, swing your arms naturally, and touch the ground with your forefoot.

Keep the speed "breathing, heartbeat is slightly faster but you can talk normally"

Plastic ground and asphalt road are selected for the site, and cement ground is not recommended.

Tip: Treadmill needs to be used with caution. If the setting is unreasonable and the speed is too fast, it is difficult for the average person to keep up with muscle strength and coordination after fatigue, but it is easy to get injured. In addition, the weight is too large, and the injured knee joint should be guided by a doctor.

At the same time, don’t be a "weekend hero" and suddenly go to exercise. Exercise should be gradual, gradually increase the amount, and the weekly increase should not exceed 10%. Don’t be a "weekend hero" and suddenly exercise.

a kind of traditional Chinese shadowboxing (tai chi chuan)

Risk of knee injury: ★★☆☆☆

Some people think that Tai Ji Chuan’s squats like "Ma Bu" will put too much pressure on his knees.

As a matter of fact, many scientific studies actually show that playing Tai Ji Chuan twice a week can not only protect the knee but also relieve psychological stress.

Key points of Tai Chi without hurting knees:

You need to warm up before playing Tai Ji Chuan.

Don’t squat too much in pursuit of beautiful movements.

You need to stand on one foot or rotate your body slowly.

Once knee discomfort occurs, don’t endure it and stop immediately.

Ride a bike

Risk of knee injury: ★★☆☆☆

When riding, people’s weight mainly presses on the seat cushion, and the force on the knees is relatively small, which also helps to strengthen the muscles around the joints.

However, if you ride too hard or take some wrong riding posture habits, it will also have certain health risks to your knees.

Key points of cycling without hurting knees:

Adjust the height of the seat to: when the foot steps on the lowest position, the knee joint slightly bends about 170.

Hold your head high while riding, keeping your knees and toes facing forward.

Keep riding at a constant speed, and don’t suddenly increase the speed by force.

Exert your thigh, and step on the pedal with the first third of the sole of your foot.

Tip: If there is obvious discomfort in front of the knee joint when riding a bicycle, it is necessary to minimize such activities.

Click on the picture below to see the details of riding a bike correctly.

swim

Risk of knee injury: ★☆☆☆☆☆

When swimming, the body is basically parallel to the water surface, and the knee joint is basically free of load, so it is best for the knee joint.

However, patients with knee injuries should avoid breaststroke as much as possible. Water resistance will impact the knee joint when breaststroke kicks, and long-term high-intensity breaststroke may aggravate the symptoms.

Tip: Freestyle and backstroke are more recommended to protect the knee joint.

Can knee pads help maintain your knees?

Many functional knee pads only sell a conceptual thing, and one thing that all functional knee pads do is actually heating. Keeping warm is a very important part of knee joint maintenance, because the joint itself is afraid of wet and cold.

Therefore, normal knee pads have two main functions.

1. Keep the knee warm

2. Increase the stability of joints.

If the functional kneepad is non-invasive to the knee joint, it is actually no problem to use. However, some people may be allergic to drugs for knee pads, so they need to be careful.

Knee pads used in osteoarthritis, the most important function is to keep warm;

The main function of knee pads used in traumatic arthritis is to provide extra stability for joints;

Primary synovitis and gouty arthritis may not be particularly important for the use of knee pads.

point out

1. Don’t rely too much on knee pads.

Long-term dependence will lead to muscle atrophy inside the joint, which is actually more unfavorable for the protection of the whole joint.

Especially for relatively young people, we must not rely too much on knee pads, but should make muscle strength stronger.

2, the temperature must not be too high, not too long.

3. Observe whether there is drug allergy in time.

4. Don’t wear too tight knee pads.

Too tight kneepads can easily lead to blood stasis, resulting in poor blood return, which may lead to thrombotic diseases of lower limbs, which may even be fatal.

Guide to the risk of knee injury in sports

Risk of knee injury by climbing mountains and stairs: ★★★★★★★

Risk of knee injury by skipping rope: ★★★☆☆☆

Risk of knee injury due to jogging: ★★☆☆☆

Risk of knee injury in Tai Ji Chuan: ★★☆☆☆.

Risk of knee injury by cycling: ★★☆☆☆

Risk of knee injury in swimming: ★☆☆☆☆☆

Source: CCTV life circle

"This man is really uneducated!" "This city has a strong cultural atmosphere."We often talk about culture, but have you seriously thought about it? What is culture?

According to statistics, there are more than 360 definitions of culture given by experts and scholars at home and abroad, and more than 200 are said to be more influential.

British Taylor, the father of anthropology, he in the study of human culturePrimitive culture, the pioneering workIn the book, culture is defined as:"Culture is a complex whole, including knowledge, belief, art, morality, laws, customs and all the abilities and habits acquired by human beings in society."

Yu Qiuyu’s definition of culture is said to be the shortest in the world: "Culture is a spiritual value and lifestyle that becomes a habit, and its final result is collective personality."Not counting punctuation, it is exactly 30 words.

An online essay about what culture is said: A real literate person does not depend on how many books he has read or what school he has attended, but should have four qualities:Cultivation rooted in the heart; Consciousness without reminding; Freedom based on constraints; Kindness for others.I personally agree with this view. Let’s share a few short stories that happened around me.

That winter, after the newly bought house was renovated, I bought Hisense LCD TV. On the first day, the delivery man sent the TV set home and told us that there would be professionals to install and test it tomorrow.

The next morning, when I got up and opened the curtains, I saw that there were snowflakes in the sky and a thin layer of snow had been covered on the ground. I thought at that time: I’m afraid the person who installed the TV can’t come today. Anyway, cable TV hasn’t been opened yet, so you can install it any day. Don’t worry.

About nine o’clock, the intercom doorbell rang in a hurry. I picked up the receiver, and there was a young man on the screen, saying that he had come to install the TV. I was surprised and opened the unit door for him.

When I heard a knock at the door, I opened the door. It was a young man who looked about thirty years old. But he was not in a hurry to enter the door, but stood at the door rummaging through the toolkit he was carrying. It was the weather in March 9, and I let him in, but he refused. He found two shoe covers from his bag and put them on his feet quickly before entering the house.

I smiled and said to him, "It doesn’t matter, don’t be so particular!" He replied: "This is my job responsibility, and it must be like this!"

Young people are quick with their hands and feet, and soon they installed the TV set and taught us how to use it. In the meantime, I handed him a cigarette and he said no; Made tea for him to drink, but he said he was not thirsty.

Standing at the window and looking at his far-away back and a line of footprints left in the snow, my heart was moved by his little move of putting on shoe covers.

At the beginning of that year, we traveled to Taiwan Province. The tourist bus is running on the expressway, and my friend’s three-year-old daughter suddenly wants to urinate. A friend asked the female tour guide if she could ask the driver to stop the car so that her little daughter could go under the car for convenience.

These days, the driver and the tour guide are accompanied all the way, and we are already familiar with each other. There is only a friend’s little daughter and a child in the car. Without waiting for the tour guide to ask questions, the words of the middle-aged male driver came up: "It’s not convenient to park on the road, just let her do it in the car. The urine of the boy is very expensive!" My friend was very grateful to hear the driver’s words.

After parking at a scenic spot, a friend wanted to find tools to clean the car. The driver said to his friend, "You go and play well, just let me do this!" My friend was very touched. Although it is a small thing, it makes people feel incomparable comfort and warmth.

Walking in the square early in the morning, a little girl of four or five years old caught my attention. She stood not far from the dustbin, two small hands were peeling something, and she didn’t see it until she got closer. She is holding two packaged milk tablets in her hand, and she is peeling the packaging tin foil with her small hands. Inadvertently, two tiny pieces of tinfoil fell to the ground. The little girl bent down to pick up the tin foil on the ground and threw it into the dustbin. She stood beside the dustbin and threw the stripped tin foil into the dustbin. When she saw me looking at her, she raised a piece of milk in her hand and gave me a sweet smile.

At noon, we ate at a fast food restaurant in a seaside scenic spot. The sun is like fire outside, and the heat wave attacks people; The air conditioner in the store is open and the temperature is suitable. A little boy of four or five years old has been standing at the side of our dining table. At first, it didn’t attract our attention. There are many people dining in fast food restaurants, and diners waiting for seats are everywhere. In the meantime, I looked at the boy carefully: white skin, clean and decent clothes, small age, neat and orderly hair, not like a wandering child. When we are almost finished, he looks at us from time to time. I’ve seen boys stand for so long and look at us from time to time. I leaned close to him and asked, "What can I do for you? Can I help you? " The little boy told me in a childish voice that he was waiting for our seats. Grandparents are still waiting over there. Following his eyes, we saw an elderly couple with outstanding temperament not far away, standing quietly waiting for their seats. My wife and I quickly finished eating the food on the table and immediately asked the little boy to invite his grandparents. "Thank you, grandparents!" The little boy did not forget to thank him. The elderly couple smiled and nodded to us, and politely said "thank you!" As we were leaving, the little boy waved and said, "Goodbye, grandparents!"

I deeply felt: it is rare for a child at a young age to know the rules and be so polite.

One day, walking in the yard of the community, an old man in front of me was walking with his puppy. Soon, the old man and the dog stopped. I didn’t know what they were going to do, so I slowed down. When I came near, I found that the puppy had just finished excreting. I saw the old man take out a stack of toilet paper from his coat pocket, which was dark in color and thick in texture. The old man pulled out a few pieces, squatted down to pick up the excrement wrapped in the puppy and threw it into the trash can. To be honest, this is the first time I have seen what a dog owner has done. The old man’s behavior is not like a temporary act, but more like a long-term habit. The old man’s actions are moving! I am thinking: If all dog owners can do this, what kind of situation would it be?

Many times, culture is a hidden existence. Maybe we often can’t see the concrete image of culture, but it is obviously very important to us.It will make your thoughts richer, your work more independent, your life more interesting, and your behavior more civilized and elegant, which is not only beneficial to yourself, but also a little contribution to social progress.

Bai Yansong once said: "Whether a person has a culture or not depends not on his studies.How high is the calendar. People with academic qualifications do not necessarily have culture; People without education are not necessarily uneducated. Reading a lot of books, having a high diploma, and having education are sometimes completely different. "

Description: original works, infringement will be investigated!

The word "culture": its appearance in China can be traced back to the Western Han Dynasty. "Culture" is not only a system of civilizing and educating, but also a system of rites and music. This understanding has been maintained in our country until modern times. The meaning of the word "culture" that we use today is obviously different from that of ancient times. It was introduced from the west through Japanese translation at the end of the 19th century. At that time, there was no definition of the word, and people only used the word "culture" according to their own understanding and needs. According to analysis, there were about three meanings at that time; First, it is synonymous with "civilization"; Second, in a broad sense, it includes spiritual and "civilization" contents; Three, narrow sense, refers to the spiritual content. To this day. The meaning of culture is broader; There are also many people who agree that culture refers to "ideology", and everything outside politics and economy is among them; Others make a broader understanding that everything created by human beings (that is, the integration of material civilization and spiritual civilization) is culture; Besides, some people have other explanations.

In view of the fact that scholars at home and abroad have different opinions on the concept of "culture", it has been suggested that the word "culture" may be a vague concept naturally, and it is difficult to make a clear and complete definition. Instead of pursuing a simple and precise definition, people should determine a flexible range from the perspective of set.

Although there are many definitions of culture, I personally think that it should be the same in many aspects, and we can roughly summarize it into the following three aspects;

First, ideology (also known as ideology) means people’s world outlook, way of thinking, religious beliefs, psychological characteristics, values, moral standards, cognitive ability and so on.

Second, the way of life, that is, people’s attitude towards their food, clothing, housing and transportation, marriage, birth, illness, family life and social production activities, and some forms taken in these aspects.

Third, spiritual materialized products, that is, from the formal point of view, are some material things, but through the material form, they can reflect people’s differences and changes in ideas.

From the above three parts, the scope of culture is basically outlined. But we should pay attention to: the word culture; It should be an organic whole, which is not only the simple addition of the contents of these three parts, but also the mutual influence and premise of the contents of these three parts, and should be organically combined according to a specific sequence.

Source: People’s Daily-People’s Daily

Eclecticism is a kind of wisdom. Han Yu said in "A Solution to Learning": "Jade cinnabar, red arrow and green cheese, cattle and horses, the skin of defeated drums, all of which are collected and stored, and those who are ready for use are also good doctors." This means that a clever doctor will put away all kinds of things for a rainy day, which means to have both and everything. Eclecticism is also a kind of mind. Culturally, it is to keep an open mind, actively learn from all the outstanding achievements of human civilization, learn from others and use them for our own use.

习近平总书记在文化传承发展座谈会上指出：“中华文明具有突出的包容性”“决定了中华文化对世界文明兼收并蓄的开放胸怀”。中华文化的这种开放胸怀具有深厚历史底蕴，在新的时代条件下不断彰显，为文明发展拓展了广阔前景。

中华文化自古就有兼收并蓄的开放胸怀。中华文明是世界上唯一绵延不断并以国家形态发展至今的伟大文明。对世界不同文明兼收并蓄，为文明发展不断注入活水，是成就中华文明绵延不断的重要原因之一。中外文化交往、文明交流的故事不胜枚举。2100多年前，汉代使者张骞自长安出发，出使西域，开始打通东方通往西方的道路，此后一条横贯东西、联结欧亚的古丝绸之路逐渐开辟出来。这条路成为经贸往来之路，也成为不同文明交流互鉴之路。唐代僧人玄奘西行求法，往返17年，带回佛教经典600多部，并积极进行翻译传播。佛教在中国长期演化，儒释道三教合流，给中国人的宗教信仰、哲学观念、文学艺术、礼仪习俗等留下深刻影响。明代徐光启与来到中国的西方学者利玛窦共同翻译《几何原本》，被认为是西方科学传入中国的象征之一。明清时期，一批精通儒释道的伊斯兰学者，将伊斯兰文化与儒家文化结合，对促进伊斯兰教中国化产生了深远影响。

Chinese culture has an eclectic and open mind, which has profound historical reasons. In ancient China, there was a super-large population and region, with a long-term leading level of economic development and frequent economic and trade exchanges with other countries and regions, the most prominent being the formation of the Silk Road on land and the Silk Road on the sea. These economic and trade exchanges have not only promoted economic prosperity, but also brought about the exchange and integration of science, technology, culture and art between China and other countries. At the same time, an important concept in Chinese "harmony" culture is to value harmony and harmony among all nations, and to advocate that different countries treat each other peacefully and live in harmony. China people regard the world as the world and think that the world belongs to one family. Many ancient rulers also saw that cooperation and exchanges between countries were far more conducive to stability and development than conquering wars. In addition, China’s ancient thought of practical application advocated "unity of knowledge and practice, bowing to behavior", opposed empty talk and advocated solving practical problems. Therefore, methods and means that are beneficial to social development and effective for improving people’s livelihood can be learned and used by me. In this way, a pragmatic and aggressive attitude is formed. When people come into contact with excellent foreign cultures, systems and arts, they are more willing to learn from them.

到了近代，马克思主义传入中国，给古老中华文明注入新的活力。中华文化兼收并蓄的开放胸怀与马克思主义的世界眼光、全球视野和全世界无产者联合起来的开阔胸怀具有高度契合性。中华优秀传统文化包含着天下为公的大同理想、民为邦本的民本思想、修齐治平的家国情怀、“天行健，君子以自强不息”的奋斗观念、知行合一的实践哲学等，这些思想观念、价值追求与马克思主义理论具有高度契合性。这种高度契合性为马克思主义同中华优秀传统文化相结合提供了条件。中国共产党人将马克思主义作为自己的信仰，深刻把握这种契合性，把马克思主义基本原理同中华优秀传统文化相结合，让马克思主义成为中国的，用真理力量激活古老文明，不断推动中华优秀传统文化创造性转化、创新性发展。

习近平总书记指出：“中华文明是在同其他文明不断交流互鉴中形成的开放体系。从历史上的佛教东传、‘伊儒会通’，到近代以来的‘西学东渐’、新文化运动、马克思主义和社会主义思想传入中国，再到改革开放以来全方位对外开放，中华文明始终在兼收并蓄中历久弥新。”中华文化始终以兼收并蓄的开放胸怀与其他文化交流交融，不仅造就了丰富多彩的中华文明，而且为人类文明贡献了中华文化宝藏。

人类社会走向冲突还是繁荣，很大程度上取决于如何对待不同文明之间的差异。中华文明兼收并蓄的胸怀、博采众长的态度对于促进人类文明进步具有重大意义。中国共产党立志于为人民谋幸福、为民族谋复兴，为世界谋大同、为人类谋进步，弘扬和平、发展、公平、正义、民主、自由的全人类共同价值，倡导尊重世界文明多样性，以文明交流超越文明隔阂、文明互鉴超越文明冲突、文明包容超越文明优越，促进各国人民相知相亲，携手促进人类文明进步。

习近平总书记指出：“交流互鉴是文明发展的本质要求。”我们要通过深化人文交流互鉴消除隔阂与误解、促进民心相通，推动构建全球文明对话合作网络，丰富交流内容，拓展合作渠道，努力架起人与人之间情感沟通的桥梁，拉紧国与国之间加深理解和信任的纽带，共同建设一个开放包容的世界。继续保持兼收并蓄的开放胸怀，不忘本来、吸收外来、面向未来，立时代之潮头、发时代之先声，我们一定能不断创造中华文化新的辉煌，建设中华民族现代文明，推动建设更加美好的世界。

(作者为中国社会科学院哲学研究所副所长)《 人民日报 》( 2023年08月07日 09 版)