Demystifying erroneous beliefs about exercise in older adults
Whether through advice from friends, online information, or conversations at the gym, exercise myths can hinder your progress and discourage you. But how much truth is there in these common fitness beliefs? Here we present reality and fiction.
1. Myth: You must take 10,000 steps a day: One of the most ingrained myths is the idea that you need to walk 10,000 steps a day to stay in shape. However, this number has no solid scientific basis and originated as part of a marketing campaign in Japan in 1965 to sell pedometers. The quality of your steps is more important than the total quantity. Recent studies suggest that even 4,400 steps a day may be associated with a longer life, and the benefits tend to plateau around 7,500 steps.
2. Myth: You can choose where to burn fat: Wanting to get rid of fat in specific areas, such as the belly or buttocks, is common, but the reality is that there is no such thing as spot reduction. Instead, focusing on reducing fat throughout the body is key. Building muscle through strength training two to three times a week is the most effective strategy. This approach not only contributes to fat loss, but also has benefits for brain and overall health.
3. Myth: At a certain age, balance cannot be improved: Contrary to popular belief, loss of balance is not exclusively related to age. Through specific exercises, even older people can improve their balance. Factors such as lack of exercise for a long period of time and vision or hearing problems can affect balance, but a consistent focus on balance exercises can make a difference.
4. Myth: You should stick with low-intensity, low-impact workouts: There is a false belief that older adults should avoid high-impact workouts to protect their joints. On the contrary, studies have shown that higher impact activities, such as jumping, contribute to bone growth and help reduce the risk of osteoporosis, fractures and falls. These workouts not only improve bone health, but also increase muscle mass, contributing to healthy aging.
Remember, before starting a new exercise program, it is crucial to get approval from your doctor, especially if you have pre-existing medical conditions. Stay active, dispel the myths, and reach your fitness goals safely and effectively.
Activate your free online account with SilverSneakers to access classes and events to help you stay fit in a fun and healthy way by clicking here!
Source: 4 Common Exercise Myths Debunked