[{"@context":"https:\/\/schema.org\/","@type":"BlogPosting","@id":"https:\/\/reflexknees.com\/blogs\/how-much-exercise-do-you-really-need-to-be-healthy\/#BlogPosting","mainEntityOfPage":"https:\/\/reflexknees.com\/blogs\/how-much-exercise-do-you-really-need-to-be-healthy\/","headline":"How Much Exercise Do You Really Need to Be Healthy?","name":"How Much Exercise Do You Really Need to Be Healthy?","description":"With the New Year right around the corner, soon you\u2019ll be making resolutions to get healthier, work out more and\u00a0eat better. While it would be nice to\u00a0drop a\u00a0couple pant sizes\u2026 what\u2019s more important is how that exercise is actually affecting your health.   Regular exercise\u00a0is essential for preventing heart disease, type 2 diabetes and certain […]","datePublished":"2014-12-30","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\/2517543.webp","url":"https:\/\/reflexknees.com\/wp-content\/uploads\/2023\/06\/2517543.webp","height":1986,"width":1536},"url":"https:\/\/reflexknees.com\/blogs\/how-much-exercise-do-you-really-need-to-be-healthy\/","about":["Blogs"],"wordCount":448,"articleBody":"With the New Year right around the corner, soon you\u2019ll be making resolutions to get healthier, work out more and\u00a0eat better. While it would be nice to\u00a0drop a\u00a0couple pant sizes\u2026 what\u2019s more important is how that exercise is actually affecting your health. Regular exercise\u00a0is essential for preventing heart disease, type 2 diabetes and certain types of cancer. Not to mention, it helps to improve your overall mood and physical ability. However, it can be hard to know how much exercise you really need to be healthy. Extensive research has been done on the subject and\u00a0is growing everyday \u2013 but when it comes to meeting the bare\u00a0minimum, most experts tend to agree. Recommended\u00a0Amounts of Exercise  For adults 20-70 years2.5 hours (150 minutes) of\u00a0moderate intensity\u00a0aerobic activity OR 1.25 hours (75 minutes) of\u00a0vigorous intensity\u00a0aerobic activity weekly.Moderate intensity workouts include: walking, hiking, stationary, bike, water aerobics, dancing, yoga, Pilates, and golf.Vigorous intensity workouts include: jogging, running, backpacking, rock climbing, biking (long\u00a0distance), step aerobics, jump rope, boxing, gymnastics, tennis, soccer, and basketball.2+ days a week (of that 150 minutes) you need to do strength training for all major muscle groups which include: chest, arms, shoulders, abs, hips, legs and back.Two and half hours can sound like a lot of exercise, so break it down into small chunks of time. Only 22 minutes of exercise every day will do it. Researchers have found that you can achieve the same health benefits by breakup this time in to even smaller chunks \u2013 such as four 5-minute session a day. If you are trying to\u00a0lose weight\u00a0or increase strength and performance, you\u2019ll need to bump up your exercise time by at least an hour a week. Helpful Exercise Tips Can\u2019t find an activity you enjoy? Try something new:AIRobics\/ReboundingHot Yoga\/ Swing YogaCrossfitBarreDance ClassesMartial ArtsWater aerobicsCan\u2019t find the time? Try some of these tricks to fit your exercise in without ever going to a gym:Skip the elevator and take the stairs \u2013 every time.Go for a walk during your lunch break, just ten minutes will do.Park farther away from the entrance.Take your dog for a walk.Play at the park with your children\/grandchildren.Take power breaks at work: 5 minutes of physical activity such as pushups, squats, sit ups or yoga.Are you struggling to get enough exercise because of\u00a0knee pain? Call to\u00a0schedule an evaluation\u00a0with one of our physicians to find out what\u2019s causing it, and learn how we can get you back to doing the activities you love \u2013 pain free."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Blogs","item":"https:\/\/reflexknees.com\/blogs\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"How Much Exercise Do You Really Need to Be Healthy?","item":"https:\/\/reflexknees.com\/blogs\/how-much-exercise-do-you-really-need-to-be-healthy\/#breadcrumbitem"}]}]