5 Exercise Myths and Misconceptions
You don’t have gym membership so you can’t get fit - true or false? False of course, but it’s one of the many common myths around exercise, which stops people from getting fit.
Even if you do join a gym, research shows that you won’t necessarily keep it up. An Irish Times Special Report found that on average, 80 per cent of Irish people drop out of gyms after just a few months. We spoke to Mark O’Reilly Health and Wellbeing Coach at Fitvision to debunk some of the common myths around exercise.
1. I don’t have a gym membership
“We all need some structure to our exercise routine, but you don’t have to have a gym membership to get fit,” he says, stressing the benefits of outdoor activity. “A lot of gyms have loud music, air-conditioning and no windows. There’s a lot to be said for exercising outside. You get fresh air, natural light and you’re surrounded by greenery.”
Even if you are a gym member, Mark recommends mixing up your exercise routine. “Try doing two days a week in the gym, spend three days running or walking in the fresh air, and then maybe take the family for a hike at the weekend,” he explains. “The benefits are not just physical, but mental and emotional.”
2. I don’t have time to exercise
Long working hours, daily commutes and family commitments can make it seem impossible to find the time to exercise. “People think they need at least an hour per day in order to get fit,” notes Mark. “This is a myth. Just 20 or 30 minutes of exercise is enough to make you burn more calories, increase cognitive function, improve your mood and strengthen your body. What’s more, it will have a metabolic impact for hours afterwards.”
The key is consistency. “You have to create the habit of exercising everyday to experience the benefits and to do this you must break the barrier of behavior and remain consistent,” he explains.
3. I’m not fit enough to exercise
This may sound like a strange excuse but it’s quite common. People think they’re not fit enough to do resistance training, which is any kind of training in which you use the weight of the body against itself. Resistance training is essential for any level of fitness, but should be combined with cardio and mobility stretching.
“Resistance training can incorporate weights, squats, lunges or the plank for example,” explains Mark. “You don’t need to be fit to do it. Anyone can start slowly and it’s essential to build up the core.”
4. I can’t exercise because I have back pain
Back pain is extremely common and typically leads to lack of exercise. The irony is that the less you exercise, the more likely you are to experience it. “The right type of exercise targets the correct muscle, which will work wonders for your back,” Mark notes. “In many cases, the back pain actually disappears as the back gets stronger and more resilient.”
5. I need to have an exercise goal
Maybe you want to drop 10lbs or you plan to run 5km. Whatever the goal, people think they should be working towards it.
“The problem with targets is that we don’t always reach them and then we become demotivated and stop exercising altogether,” Mark explains.The real benefit is in the process. Have the resilience to know that even if you miss a few training sessions, you can always reset and refocus to get back on track.
