Nine Common Myths About Exercise

Finding time to exercise can be quite challenging amidst our busy daily lives. People may have various reasons for not being able to make time for this physical activity, and there are several misconceptions surrounding it. Here are nine common myths about exercise, supported by research.

1. The Benefits of Exercise Are Not Permanent
   Unfortunately, the benefits of exercising may not last forever, especially if you stop working out. There can be a significant and immediate decline in the benefits gained initially after ceasing exercise. Particularly, cardiovascular health and immunity can be severely affected. Consistency is crucial in this regard. Maintaining physical activity as a part of your life can be beneficial for a lifetime.

2. Staying Active Throughout the Day Is Not as Beneficial as Exercise
   Staying active throughout the day means you engage in more physical activity, which is healthy. To gain additional benefits, increase your physical activity to the point of sweating, and if possible, aim for at least 150 minutes a week.

3. Exercising for Less Than Ten Minutes Is a Waste of Time
   The good news is that recent guidelines have debunked the need for a minimum of ten minutes of physical activity to reap benefits. There is no strict time limit for exercise; thus, you can remain active throughout your day, lift heavy bags, or garden at home, all of which are very beneficial for health.

4. I Don’t Exercise Because I Have a Chronic Illness
   This is not true at all. Staying physically active is important for preventing chronic diseases like heart disease, cancer, and lung inflammation. Move as much as you can. Try to be active for at least 150 minutes a week. If you have complex health issues, start a new exercise regimen with a doctor's advice and consult a physiotherapist for professional guidance.

5. I’m Too Old to Exercise
   This is also incorrect. Research shows that being older does not cause problems unless you reach the age of 90. Physical strength and muscle mass can still be increased. It’s better to include aerobic exercises along with a balanced workout to strengthen muscles if you are over 65.

6. Exercising Can Make Me Skinny
   This is not necessarily true. The heat generated by exercise can aid in weight loss, but remember that this will not work if you have unhealthy eating habits. Individuals who can rapidly lose weight—about 5% of their body weight—along with those aiming to lose a significant amount may need to engage in moderate activity for more than 300 minutes a week to achieve their goals. More effort will be required to keep the body lean.

7. I Run Once a Week, but It's Not Enough
   Rest assured, running once a week is also very beneficial for health. If you don’t have much time for exercise, running for 50 minutes once a week, even at a pace as slow as 6 kilometers per hour, can reduce the risk of premature death. Faster running is not necessarily more beneficial in terms of mortality rates.

8. I’m Pregnant, So I Should Rest
   Moderate but effective physical activity is safe for healthy pregnant women, as long as there is no risk to the unborn child. Physical activity helps prevent excess weight gain, which can lead to diabetes during pregnancy.

9. I Don't Feel Well, So I Shouldn't Exercise
   If you have a fever or are experiencing fatigue and severe pain, do not exercise. However, in other situations, physical activity is a safe practice. Still, consider your body's needs; if possible, reduce the intensity of your exercise and, if able, prepare to leave the hospital as soon as possible to avoid PG paralysis.