It can be hard to include exercise in our busy lives, despite the best of intentions. There are a lot of reasons people don’t exercise, and a lot of misconceptions about exercise. Here are nine common misconceptions about exercise and what research actually tells us.
1. I was fit once, so I don’t need to exercise
Unfortunately, the health benefits of exercise won’t last if you don’t sustain your exercise regime. A significant reduction or drop out can cause a marked loss of initial benefits, such as cardiovascular fitness and endurance. Consistency is the key. Mix it up and keep it interesting as maintaining high levels of physical activity throughout your life is associated with the best health outcomes.
2. Being on your feet all day doesn’t have the same benefit as exercise
Being on your feet, moving around all days means you have a high level of physical activity. This is health enhancing. To optimise health benefits, increase your level of exercise – enough to cause you to sweat a little – to at least 150 minutes a week, where possible.
3. Exercise needs to be ten minutes or longer, otherwise it’s a waste of time
The good news is that recent guidelines have eliminated the need for physical activity to be delivered in bouts of at least ten minutes. There is no minimum threshold for health benefits, so carry out active daily chores, such as carrying heavy shopping bags and vigorous house or garden work, to improve your health.
Try to do exercise “snacks”, for example three to five short (half a minute to two minutes) bouts of activity spread across the day, such as climbing a few flights of stairs at a high enough intensity to make you a bit out of breath.
4. I have a chronic disease, so I should avoid exercise
This is not the case. Being more active will benefit a range of chronic conditions, including cancer, heart disease and chronic obstructive pulmonary disease. Be as active as your condition allows, aiming for 150 minutes a week of moderate activity if possible. If you have complex health needs, seek medical clearance from a doctor before you start a new exercise regime and get exercise advice from a physiotherapist or other exercise professional.
5. I’m too old to exercise
This is not true. Evidence shows that ageing alone is not a cause of major problems until you are in your mid-90s. And strength, power and muscle mass can be increased, even at this advanced age. Ideally, include aerobic exercise, balance training and muscle strengthening if you are 65 years or older.
6. Exercise will make me thin
Not necessarily. Combine calorific restriction with physical activity for more successful weight loss and remember: you cannot outrun a bad diet. People who have substantial weight loss goals (over 5% of body weight) and people trying to keep a significant amount of weight off may need to do more than 300 minutes a week of moderate-intensity activity to achieve their goal. Include resistance work to build lean body mass.
7. I run once a week, but that’s not enough
Rest assured that any amount of running, even once a week, results in important health benefits. If you don’t have much time to exercise, even as little as 50 minutes of running once a week at a pace slower than 6mph (9.65km/h) has been shown to result in a decrease in the risk of premature death. Higher levels of running do not necessarily improve the mortality benefits.
8. I’m pregnant, so I need to take it easy
Moderate-intensity physical activity is safe for pregnant women who are generally healthy and poses no risk to the wellbeing of the foetus. Physical activity decreases the risk of excessive weight gain and gestational diabetes during pregnancy.
9. I’m not feeling well, I shouldn’t exercise
If you have a fever, are acutely unwell or are experiencing high levels of pain or exhaustion, don’t exercise. In most other cases, being physically active is safe, but listen to your body and decrease your exercise load if you need to. And if you can, get dressed and moving as soon as possible to avoid “PJ paralysis”.
George Conway blasts ‘blundering cheat’ Trump in new op-ed: ‘His name should live in infamy’
Prominent conservative attorney George T. Conway III has written yet another Washington Post op-ed blasting President Donald Trump.
"If there’s one thing we know about President Trump, it’s that he lies and he cheats. Endlessly," Conway wrote. "And shamelessly. But still, mostly, incompetently."
"So it should have come as no surprise that Trump finally went where no U.S. president had ever gone before. In a tweet last week, he actually suggested that the country 'Delay the Election.' That trial balloon was a brazen effort to see if he can defraud his way into four more years in the White House," he explained. "And why not try? After all, Trump has managed to swindle his way through life, on matters large and small, essential and trivial."
Trump’s ‘delay the election’ tweet laid the groundwork for him and his followers to have an excuse if he loses
Writing in The New York Times this Monday, Gail Collins and Bret Stephens discuss their contention that President Trump is seeing the writing on the wall regarding the 2020 election, an analysis born from his recent tweet where he suggests delaying the election.
According to Stephens, Trump's tweet is a sign that he knows "in his heart" that he's going to lose in November.
"He’s laying the groundwork not for a coup but for an excuse, both for himself and for his followers," Stephens says. "It creates a mythology to explain defeat, attack Joe Biden and keep the Trump family relevant in the Republican Party. The fact that he’d pull a stunt like this is another reason it’s so important that he lose in a landslide in November."
‘I do this for a living and I don’t know what the Republicans’ position is’: MSNBC reporter confused by GOP unemployment stance
Capitol Hill reporter Garrett Haake confessed that he has no idea what the Republican officials want when it comes to the unemployment stimulus bill.
A bill was passed in May by Democrats in the House, but the Senate ignored the problem until the last minute, allowing the additional unemployment funds from the stimulus to sunset and leave Americans scrambling to pay their Aug. 1 rent or mortgages.
The Senate then gave up, handing the responsibility for the bill over to the White House and told them to negotiate with the House, but the White House is less interested in unemployment benefits and wants more corporate bailouts.