[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/reflexknees.com\/blogs\/the-necessity-of-regular-exercise\/#BlogPosting","mainEntityOfPage":"https:\/\/reflexknees.com\/blogs\/the-necessity-of-regular-exercise\/","headline":"The Necessity of Regular Exercise","name":"The Necessity of Regular Exercise","description":"The health benefits of regular exercise and physical activity cannot be ignored. Luckily, these benefits are available to everyone \u2014 regardless of age or physical ability.   Have you ever heard the expression \u201cuse it or lose it\u201d? Well, it\u2019s true! Our bodies are meant to move and they actually crave a variety of activity […]","datePublished":"2013-02-11","dateModified":"2024-01-09","author":{"@type":"Person","@id":"https:\/\/reflexknees.com\/author\/developer\/#Person","name":"Nick Petersen","url":"https:\/\/reflexknees.com\/author\/developer\/","identifier":2,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8ea7fc410413ee0b715aee4c6b2d912c09623af5f85eaca6f6d7e0a2c223e1df?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Reflex Knee Specialists","logo":{"@type":"ImageObject","@id":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","url":"http:\/\/b1ec2b6df7.nxcli.io\/wp-content\/uploads\/2023\/03\/logo.png","width":169,"height":104}},"image":{"@type":"ImageObject","@id":"https:\/\/reflexknees.com\/wp-content\/uploads\/2023\/06\/2516854.webp","url":"https:\/\/reflexknees.com\/wp-content\/uploads\/2023\/06\/2516854.webp","height":913,"width":1536},"url":"https:\/\/reflexknees.com\/blogs\/the-necessity-of-regular-exercise\/","about":["Blogs"],"wordCount":643,"articleBody":"The health benefits of regular exercise and physical activity cannot be ignored. Luckily, these benefits are available to everyone \u2014 regardless of age or physical ability. Have you ever heard the expression \u201cuse it or lose it\u201d? Well, it\u2019s true! Our bodies are meant to move and they actually crave a variety of activity and exercise; because\u00a0they adapt to our daily routine the absence of physical activity\u00a0has several consequences:Muscles will become flabby and weakThe heart and lungs won\u2019t function efficientlyJoints will become stiff and are more easily injuredIn reality, inactivity is as much of a health risk as smoking. A recently completed strength-training program from Tufts University of older men and women with moderate to severe knee osteoarthritis (OA)\u00a0showed promising results. The sixteen week program showed that strength training decreased knee pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased overall disability. The study illustrates that strength-training can be just as effective, if not more effective than medications in relieving pain for patients with knee OA. Tufts states similar effects of strength training have been observed in patients with rheumatoid arthritis. What can consistent physical activity do for\u00a0your health? Quite a bit actually\u2026Strengthen bones and musclesWeight ControlImprove mental health, mood, and boost energy levelsIncrease ability to do daily activitiesIncrease fall prevention, especially in older adultsPromote better sleepReduce risk of cardiovascular diseaseReduce risk for type 2 diabetes and metabolic syndromeReduce risk of some cancersI haven\u2019t been physically active for a while, how do I start? You should always check with your doctor before beginning a new exercise program, especially if you have any health concerns. For regular health maintenance\u00a0aim for at least 30 minutes of moderate physical activity a day,\u00a0at least five\u00a0days a week. If you\u2019re trying to lose weight or meet specific fitness goals you may need to exercise more. People often assume that more is better but when you are just starting out be mindful that doing too much too soon, or performing intense exercises on a daily basis right away can have harmful effects such as muscle or tendon strains. Doing too much too soon can also increase your risk of cardiac events, although rare, such as heart attack. For example, if you don\u2019t usually get much physical activity and then abruptly do vigorous-intensity aerobic activity, like shoveling snow, you could be putting yourself at risk. That\u2019s why it\u2019s important to start slowly and steadily increase your level of activity. So what is \u201cmoderate\u201d exercise exactly? Moderate exercise means being active enough that your\u00a0breathing becomes heavier than normal but you aren\u2019t out of breath,\u00a0you should also\u00a0feel warmer but\u00a0not\u00a0break a sweat necessarily. Many household chores like raking leaves, gardening, or washing the car qualify as moderate exercise. Or you could go for a brisk walk around your neighborhood. Keep in mind, you don\u2019t have to leap into doing 30 minutes a day all at once right away. You will find it easier and less daunting if you build up slowly to a pace that suits you. Try breaking your 30 minutes into three sessions of only ten minutes each throughout the day until you build up your fitness level. If you have a chronic health condition\u00a0such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits your ability to be active. Then, work with your doctor to come up with a physical activity plan that makes sense with your capabilities. The important thing is that you avoid being inactive or sedentary. Even 60 minutes a week of moderate-intensity aerobic activity will benefit you greatly."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Blogs","item":"https:\/\/reflexknees.com\/blogs\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"The Necessity of Regular Exercise","item":"https:\/\/reflexknees.com\/blogs\/the-necessity-of-regular-exercise\/#breadcrumbitem"}]}]