Debunking exercise myths: separating fact from fiction

Myth Vs Fact

From debunking myths about weight loss to exploring the truth about exercise and diabetes, we've got you covered. So, let's get started and separate fact from fiction when it comes to exercise and your health.

Myth: You need to exercise for a long time to get results.

Fact: Shorter workouts can be just as effective as longer ones, especially if they are high-intensity. Research shows that even a 20-minute workout can be beneficial.

Myth: You can target fat loss in specific areas of your body.

Fact: Spot reduction is a myth. The body loses fat from all over, and you can't target specific areas. Doing exercises that target a specific muscle group may build that muscle, but it won't necessarily reduce the fat in that area.

Myth: Lifting weights will make you bulky.

Fact: Lifting weights will not automatically make you bulky. Building muscle takes time and requires a lot of work, including a caloric surplus and a structured exercise program. Many women avoid strength training because they think it will make them bulky, but it can help to create a lean, toned physique.

Myth: Cardio is the best way to lose weight.

Fact: While cardio can be a great way to burn calories, strength training is just as important for weight loss. Building muscle helps to boost your metabolism, which means you burn more calories even when you're at rest.

Myth: You can't exercise if you have joint pain.

Fact: Low-impact exercise can be beneficial for people with joint pain. Activities such as swimming, cycling or yoga can help to improve joint mobility and reduce pain.

Myth: Stretching before exercise is essential to prevent injury.

Fact: Stretching before exercise is not necessary to prevent injury. In fact, research shows that static stretching before exercise can decrease performance and increase the risk of injury. A better warm-up option is a dynamic warm-up, which includes movements that mimic the exercise you're about to do.

Myth: No pain, no gain.

Fact: Pushing yourself too hard can lead to injury and burnout. It's important to challenge yourself, but not to the point where it causes pain or discomfort. Listening to your body and taking rest days are just as important as pushing yourself during workouts.

Myth: People with diabetes shouldn't exercise.

Fact: Regular exercise is highly recommended for people with diabetes, as it can help improve blood glucose control, boost cardiovascular health and increase overall wellbeing.

Myth: People living with diabetes should avoid weightlifting and other strength training exercises.

Fact: Strength training exercises can be highly beneficial for people with diabetes, as they can help build muscle mass, improve insulin sensitivity and lower blood glucose levels.

Myth: People with diabetes should only do low-intensity exercises like walking and gentle stretching.

Fact: People living with diabetes can engage in a wide range of physical activities, from low- to high-intensity, depending on their individual abilities and goals. It's important to work with a healthcare professional to develop an exercise plan that is safe and effective.

Summary

Debunking exercise myths can help us create effective physical activity plans and reach our health and fitness goals. By separating fact from fiction, we can avoid confusion and discouragement and, instead, approach exercise with confidence and motivation.

Remember, there's a wide range of physical activities for people with diabetes, from low- to high-intensity and to ensure that your exercise plan is tailored to your individual needs and goals, it's recommended to work with an exercise physiologist as they are best placed to provide expert advice and support to help you achieve your exercise goals and optimize your health outcomes.

We hope you've enjoyed learning about these exercise myths and that this knowledge will help you make informed decisions to achieve your fitness goals safely and effectively. Here's to a healthier, happier you!

For a personalised program, reach out to us at Exercise for Rehabilitation & Health or find an exercise professional near you.

References:

American Diabetes Association. (2021). Standards of medical care in diabetes--2021. Diabetes Care, 44(Supplement 1), S15-S33. doi: 10.2337/dc21-S002.

Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., ... & Braun, B. (2010). Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care, 33(12), e147-e167. https://doi.org/10.2337/dc10-9990

Sigal RJ, Kenny GP, Wasserman DH, Castaneda-Sceppa C. Physical activity/exercise and type 2 diabetes: a consensus statement from the American Diabetes Association. Diabetes Care. 2006;29(6):1433-1438. doi:10.2337/dc06-9910

American Diabetes Association. (2020). Physical Activity is Important. Retrieved from https://www.diabetes.org/fitness/get-and-stay-fit/physical-activity-is-important.

Disclaimer:

The opinions expressed in this article are those of the authors and not necessarily endorsed by Diabetes Victoria. Please consult your healthcare professional before making changes to your diabetes management.