Physical activity is an essential part of a healthy lifestyle. So it is not surprising that there are many misconceptions about it. Whether it’s those who believe that they should exercise for hours every day, or those who believe that certain activities don’t count as exercise, these misconceptions can cause confusion when establishing an exercise regimen or deciding what types of activities to do. Pay attention. To clear up any confusion about physical activity, here are 8 common misconceptions and the truth behind them!
Myth #1: You need to exercise for at least an hour.
Fact: No matter how much time you have, any physical activity is better than none. Even a short 10-minute walk can help you improve your fitness and feel better throughout the day. Research shows that even small amounts of physical activity throughout the day can benefit overall health and well-being. Additionally, 20 to 30 minutes of moderate-intensity physical activity, such as walking or bicycling, can reduce the risk of heart disease, stroke, and some types of cancer.
Myth #2: Sweat is an indicator of exercise intensity.
Fact: Sweating isn’t necessarily a sign of workout intensity, as it can be affected by things like the temperature and humidity of your environment. More than the intensity of your workout, sweat is more about your body’s ability to cool itself.
Myth #3: You need 10,000 steps a day to be healthy.
Fact: Being fit and healthy is important for physical and mental health. People often believe that walking 10,000 steps a day is necessary to reach fitness goals, but that couldn’t be further from the truth. Because each person’s body requires a different intensity and duration of exercise, research shows that everyone has different exercise needs. Walking 10,000 steps a day can help some people lead a healthy lifestyle, but not everyone.
In fact, there are many activities that promote healthy habits, such as low-impact activities such as cycling or swimming, or high-impact activities such as sprinting or weight training. Ultimately, the best way to maintain a healthy lifestyle is to focus on eating a balanced diet that meets your body’s needs and exercising regularly.
Myth #4: Exercise has to be intense to be effective.
Fact: Exercise doesn’t have to be difficult to be effective. Moderate activity is just as important to health as vigorous activity! Moderate-intensity activities include brisk walking, yoga or tai chi classes, household chores such as vacuuming, cleaning, gardening, and water aerobics classes. All of these activities create enough stress to be healthy, but not so intense that you risk overworking your body or exhausting yourself beyond what you can do on a daily basis!
Misconception #5: You have to exercise every day to reap the health benefits.
Fact: Research suggests that 30 minutes of moderate-intensity exercise 3 times per week is sufficient for most people who want to get maximum results from their workouts while maintaining a healthy lifestyle outside of regular exercise. Plus, adding a low-impact cardio activity like swimming to your weekly routine can provide health benefits without requiring a lot of aerobic exertion with each workout!
Myth #6: Exercising hurts your joints.
Fact: Regular exercise strengthens joint cartilage — the most important part of our joint health — and increases the lubrication around our joints, making them more mobile than they were before we started exercising. This makes it less painful during everyday activities like climbing stairs or getting out of bed in the morning. However, if discomfort occurs during exercise, it is best to stop immediately before it causes serious injury that could lead to long-term disability issues. So, if you feel unwell during exercise, it’s wise to slow down a bit until you get used to the new movement, exercise, exercise, etc.
Misconception #7: Walking is not “real” exercise.
Fact: Walking is a great way to increase cardiovascular endurance through aerobic exercise. Plus, it requires no special equipment other than a comfortable pair of shoes (or trainers), making it a great form of exercise for anyone, regardless of fitness level or ability to access local facilities! In addition, research shows that regular walkers experience other benefits such as reduced stress levels due to the increased production of endorphins associated with aerobic activity – which allows the mind to free itself from the anxieties and stress that plague them at some point in their lives. !
Misconception #8: By lifting weights, women gain bulkier muscles than men when they lift weights more often or use heavier weights.
Fact: Women can’t gain weight by lifting weights like men because they don’t have the testosterone needed for muscle hypertrophy (growth) in significant amounts without taking supplements that drastically alter their testosterone levels. Women who lift weights regularly still improve their physique because weight training increases the metabolism, which leads to fat loss, even if muscle growth does not lead to large size gains. If proper form is maintained, women can use heavier weights safely, allowing them to access the same benefits as men who lift heavier weights, including greater strength, athleticism, endurance, balance, coordination, speed and power.