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There are plenty of misconceptions about exercise. Often, these untruths keep us from starting — or sticking to — a fitness routine. It’s time to shed the unhelpful beliefs that are holding you back. Here are four myths to put to rest.
You don’t have to hit this benchmark to be healthy, says Tom Holland, M.S., C.S.C.S., an exercise physiologist and author. Take these findings from a 2019 study in JAMA Internal Medicine: Women who took 4,400 steps per day had much lower mortality rates than women who took 2,700 steps. More steps were even better, but benefits leveled off at around 7,500 steps per day. Instead of trying to reach an arbitrary number, simply aim to improve your average, Holland suggests.
Building strength helps prevent falls and makes it easier to do the activities of daily living, Holland notes. These include basic tasks such as walking, sitting down and standing up. A 2020 study published in NeuroImage: Clinical reveals that resistance training may help protect the brain from Alzheimer’s disease. The Centers for Disease Control and Prevention (CDC) recommends that adults 65 and older do musclestrengthening activities at least two days per week.
While gyms do have machines and tools that can lend themselves to an effective workout, you can absolutely exercise outside of a gym, like in your home, neighborhood or local park. All you need is your body weight to perform exercises like running in place, planks, squats and more, Holland says. Add in resistance bands and a few sets of dumbbells for even more exercise options. Or simply grab a friend and take a walk.
“If you think exercise isn’t fun, you just haven’t found what type you enjoy,” says Holland. There are many ways to get the exercise you need to stay healthy — from walking and water aerobics to pickleball and dance. Keep trying different activities until you find ones you enjoy. “And know that [exercising] with others can increase your enjoyment exponentially,” Holland notes.
Talk to your provider before beginning an exercise program.
For workout videos to do at home, click here.