I’m sure you remember; my goal of this blog is to spread awareness regarding the benefits of physical activity on your health! See my previous Blog post, Whole Health Benefits, for a refresher if needed. Today I will debunk some common myths regarding what fit looks like, what constitutes physical activity, when to stretch, and the variance in body type between men and women.
#1 Someone who is thin is fit.
FALSE: According to HealthLinkBC, being fit means that you have strong and healthy heart, lungs, muscles, bones, and joints. Just because someone is thin or normal weight doesn’t mean you can run a long distance or open a heavy door. Rather, regular physical activity and balanced eating can help you stay at a healthy weight and prevent disease.
#2 Physical activity only counts if you do it for long periods of time.
FALSE: You don’t have to be active for long periods of time to get the recommended amount of regular physical activity (according to Physical Activity Guidelines for Americans) which consists of at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity per week (NIH).
Instead of thinking of this recommendation as a daunting amount of time dedicated to physical activity, break it up into smaller chunks, like 10 minutes throughout the day. For example, while at work or at school take a 10-minute brisk walk during your break. Or have a standing meeting or class instead of a sitting meeting. Take the stairs rather than the elevator or meet a friend for a walk instead of a meal. All of these are simple great options to implement into your daily routine and after a bit you will come to realize that you are more productive, alert and are in better mood with minimal effort.
#3 No pain, no gain.
FALSE: There is a difference between being sore and experiencing pain when exercising. Muscle soreness, minor aches, and breathing harder are normal aspects of becoming more active. SHARP pain is not ok when exercising and remember to start slowly and progress slowly to avoid injury (HealthLinkBC).
#4 Lifting weights makes you gain weight and bulk up.
FALSE: According to HealthLinkBC, fat cells actually get bigger when you are inactive and smaller when you are more active. If you want to start lifting weight, but are afraid of getting bulky muscles, you can begin by lifting 3 times a week with higher number of repetitions and a lighter weight.
#6 Stretch before you exercise
FALSE: According to WebMD, stretching before exercise has not been proven prevent injury, curb muscle soreness after exercise, or improve your performance. Studies have shown that static stretching before exercise can weaken your performance, especially in sprinters and holding a stretch tires out your muscle. Instead, you should warm up by doing dynamic stretches, similar to your workout but lower intensity. Examples of dynamic stretches before a run could include a brisk walk, walking lunges, leg openers, high knees, or butt kicks.
#7 Exercise can erase my bad eating habits
FALSE: In order for your physical activity or exercise to be beneficial, you need to eat healthy as well. In a sense you are feeding your body with the necessary fuel when you eat and especially when you are exercising regularly. About 80% of what you look like is based on diet and it’s a calorie game between the amount of appropriate food you should eat and how much you’re exercised. If you are beginning to work on your health and eating healthy, it can take some time and effort. Instead of jumping 100% in, take little steps and begin substituting healthier food options into your daily meals. According to WebMD, the combination of healthy eating and exercising regularly is the ideal combination for losing weight.
#8 Women need different exercises than men.
FALSE: When it comes the fitness, men and women are from the same planet – really! Both have the same body structure, the only difference between men and women is their hormonal make-up which can influence muscle strength, but this does not mean that women should work out differently than men. When you are thinking of a stereotypical man working out, they focus on abs, chest and arms; while women often focus on glutes and legs. Unfortunately, both are neglecting half their bodies.
So, there you have it some myths debunked regarding the benefits of physical activity on your health. It is easy to find at least one piece of information to back up your claims like: WebMD, WHO, PubMed, or Twitter @jmjakicic. It is also beneficial to keep in mind that there are some unreliable sources and pointer to look out for, refer to my previous post (Just the Facts Ma’am).
Get Outside 