Don’t believe the myths
With 60 per cent of us not getting enough physical activity, the last thing we need is more reasons not to exercise.
Yet wrong-headed beliefs that imply exercise is too hard or harmful just create more barriers to getting fitter or put limits on what we do.
1. Running will age you faster
You can argue that running (or anything done outdoors) accelerates wrinkling if you don’t use sun protection – but there’s no evidence for facial laxity from ‘‘pounding’’, says Dr Adrian Lim, a spokesman for the Australasian College of Dermatologists.
‘‘Running controls weight which is a good thing but excess weight loss from any cause will lead to loss of facial fat pads resulting in a gaunt ‘older’ appearance. But it’s not exercise that’s the problem – it’s being abnormally underweight.’’
2. You need at least 20 minutes of continuous cardio exercise to benefit your heart and improve endurance
‘‘Just 10 minutes of cardio exercise (running, jogging, cycling or walking at a pace that raises your heart rate) will provide a cardiovascular benefit,’’ says accredited exercise physiologist Abby Byrne.
‘‘You’ll also get a cardiovascular benefit from High Intensity Interval Training where you alternate brief bursts of exercising at an intense pace with intervals of working out at a slower pace or rest.‘‘
3. Exercise doesn’t help with weight loss
It’s true that exercise alone isn’t the most effective way to lose weight – but the combination of exercise with the right food and sufficient sleep is what helps keep weight off, says Byrne.
Regular exercise helps with weight management by helping preserve and build muscle (which in turn improves metabolism – the rate at which you burn kilojoules). It also improves problems like high blood pressure and insulin resistance that can go hand-inhand with surplus fat around the middle.
4. Deep squats are bad for knees
There’s no one size fits all rule. For people with good mobility in hips, ankles and knees and no knee problems, a deep squat (where thighs sink lower than a position where they’re parallel with the floor) should generally be fine, says Byrne, although it’s best to start out with the help of a qualified trainer.
‘‘Deeper squats make some muscles work harder, but for the majority of people exercising, there’s still a benefit to working muscles by squatting at a shallower depth with thighs parallel to the floor,’’ she says.