Exercise myths and facts

Debunking nine exercise myths

Participating in regular exercise is good for us. There is a lot of information available to us on the topic, especially on the internet. But how do you know exercise myths from exercise facts?

Here we are discussing nine of the most common exercise myths and give the facts to debunk them – some of them may surprise you.

Myth: Starting exercise when you are older can be dangerous if you have not exercised before.

Exercise is a healthy habit to start at any age. It is important to start at a level that is right for you. Finding an activity that you enjoy is also important to help you continue with your new habits. If you are beginner or in a later life stage, it may be best to start with low impact exercises such as walking or a water-based activity like water aerobics. Body weight exercises are also excellent to assist in getting stronger muscles.

Myth: You must sweat or be very out of breath for exercise to count.

This is one of the biggest misconceptions. Exercises are created at different levels and intensities to suit all different body types, ages and fitness levels. The term exercise simply means structured activity with the goal of movement. Try picking an activity which you enjoy, and you can mentally and physically get a benefit from.

Myth: No pain = no gain.

As a health professional this is the myth that clients repeat back to me a lot, and it is probably one of the most unhelpful myths around exercise. Exercise should feel good; you should not have pain during your activity as this can be a sign of overload or tissue stress.

Pain is different to muscle fatigue which you get as a result of an accumulation of lactic acid after a hard workout. If you are experiencing pain during a workout you should seek the advice of a health professional to prevent injury.

Myth: Strength training makes you bulky.

This is true if you train like a body builder and have a very strict diet to go along with it. For the general population, strength training has many benefits; including improving muscle strength and giving our muscle more tone, assisting with weight loss and weight management and promoting bone strength.

Strength training or resistance training is a form of exercise that is mentioned a lot in the diabetes world as it is great for developing muscle mass which helps our bodies to store glycogen which is the stored version of sugar.

Myth: Running is bad for your knees.

Many people avoid running as they believe that it wears out your knee; however, researchers have not been able to find any link between people that run and osteoarthritis.

Myth: Stretching after exercise will prevent muscle soreness.

Stretching is a great form of exercise to improve mobility and flexibility but it does not prevent the muscle soreness you experience after a hard exercise session. This soreness is called DOMS (or delayed onset muscle soreness) and is caused by the amount of stress placed on the muscle fibres during the workout. This soreness can last between 24 to 72 hours while the muscles repair them.

Myth: Complete sit ups will help you lose belly fat.

Completing sit ups will definitely help with your core strength but unfortunately does not help you lose belly fat. The body is designed to use body fat as an energy source after we have used the more readily available sources of energy; this means that body fat cannot be targeted to come off one area over another by completing certain exercises. The best way to lose body fat is to eat a healthy, well-balanced diet and to consistently exercise and reduce sedentary behaviours.

Myth: Completing the same exercise routine everyday will prevent injury.

Variety in your workout is the key to reducing the risk of injury. When we perform the same thing on repetition, we are continuously loading the same structures and placing stress on the same areas. Completing different forms of exercise across the week not only improves your health but makes working out more enjoyable and interesting. Think of adding in something different to our routine this week.

Myth: Exercising in the evening will prevent you from sleeping.

Recent studies found that engaging in exercise an hour before bedtime can assist with improving sleep quality and allow you to fall asleep faster. The thought process is that the positive chemicals in your brain that are released as a result of exercise enhance your ability to sleep. Maybe try going for a late-night walk or follow along with a workout video before bedtime to get some better sleep.

Starting exercise can be hard and overwhelming. If you have any concerns or need guidance with your exercise, you should always speak with your healthcare provider.

For a personalised program, reach out to us at Exercise for Rehabilitation & Health or find an exercise professional near you.

Disclaimer: The opinions expressed in this article are those of the authors and not necessarily endorsed by Diabetes Victoria. Please consult your healthcare professional before making changes to your diabetes management.