Anybody can exercise - Busting some common myths against exercise

Daily exercise is the key to a healthy body, mind and soul. It will make you feel better, and open up a whole new way of life for you. It has been proven that exercise is a form of preventive medicine.

Today, virtually every form of medical science recognises these basic truths:

Simple exercise can have profound healing effects.

Specific “physical activities” can help fight illness and enhance health.

It helps you improve your mood.

It keeps your energy level up.

Exercise is a holistic approach to maintain overall health.

Being a fitness therapist, I have come across many people who think that they cannot exercise.

They give me endless lists of reasons (I am not including “I don’t have time” — this is not a reason, just an excuse) and most of their reasons are pure myths.

Myth 1 — My knee hurts

People, especially seniors, fear that some exercises like squats or lunges will harm their knees.

If your joints feel strained or pained after any sort of movement, that means you are not doing it right.

Another fact is that squats are very effective in strengthening your knee joints, provided you do them right.

Myth 2 — My blood pressure will go up if I walk on the treadmill

Low impact cardio activities such as walking really have positive effects on your blood pressure.

Walking on a regular basis will help you in regulating your blood pressure. Ask your doctor, I am sure you will get the same advice.

Myth 3 — My child is too young to work out; it will interrupt his/her growth

Children can start working out as early as they can start walking and handle their routine stuff.

Involving them in a few physical activities will be one of the best habits you can inculcate in them.

Quite contrary to the popular myth, exercising is really beneficial for growing children.

Myth 4 — Working out during pregnancy will hurt my baby

Studies have proven that women who work out during their pregnancy face fewer complications during the delivery as compared to the women who don’t.

Many women opt for a trimester-based exercise routine under the supervision of an expert. Benefits include successful post natal weight-loss as well.

Myth 5 — I have heard that once you quit exercising you will gain all that weight again; I can’t take that risk

To all of those who are fighting the weight-loss battle, let me tell you that you will never be able to achieve your dream body without exercising. 

Starving your body never results in a healthy weight-loss. Instead you will suffer from weakness, mood swings, loose skin, and other health complications.

Anybody can exercise; having said that, however, exercise plans for every age group have to be different.

Never choose a “one size fits all” type of plan as everyone has a different body type, and fitness goals vary as well. Always work out under the supervision of a certified instructor.

Follow movements as per BMXStrength (the technique involves joint-friendly movements) to avoid any strain or injury.    

For the medically-challenged —

People with disabilities resulting from disorders or trauma essentially need physical fitness to avoid downward spiral or a stationary life style. A fitness programme would help them in maintaining health, reducing complications that occur due to disabilities, and increasing their independence.

For seniors —

A customised fitness programme would help this group in fighting age-related complications. It would improve their cardiovascular health; regulate levels of cholesterol, help in maintaining blood pressure, improve the range of motion of joints, and reduce age-related pains.

For children —

Regular exercise can help children’s growth. A fitness programme for them would include several functional movements, cardio activities, body and mind coordination, obstacle training, etc.

Weights could be introduced in their programme once they cross the age of 12.

For pregnant women —

Their exercise regimen would be divided by the three trimesters. It could be a combination of low impact cardio and weight training.

For the general public —

Exercise is recommended for everyone, whether male or female. Exercising releases feel-good hormones — endorphins — in the body, which facilitate peace of mind. A customised fitness programme would help you in gaining strength, endurance, good body composition and functional abilities.

Source | The Hindu | 18 September 2015