6 Wrong Things You Tell Yourself About Exercise

Exercising less than twice a week isn't it worth it? Is sports no longer your age, or detrimental to your unique health? The research shows that even a little activity will improve most of us, so look for other excuses. We have come to refute

6 Wrong Things You Tell Yourself About Exercise

In the video: Tabata training for flat stomach

True, without real motivation it is difficult to incorporate exercise into our busy lives. Among us, it is not just a daily routine that involves laying on a couch and being on some screen. There are many reasons why people do not exercise. Some are justified, but many are based on misconceptions that many of us have on the subject. Here are some of these concepts and their scientific refutation, as published in theconversation.

Fitness Hour: This is the best time to exercise during the day

1. "If you don't practice for at least 10 minutes it's a waste of time and it's best to give up"

Even extended shopping with lots of heavy bags can be considered an exercise. Couple shopping (Photo: shutterstock)

Man and woman holding shopping bags and cup of coffee Evie (Photo: ShutterStock)

Yes, this is indeed what was used to think until recently, but it has changed, and right now there is no minimum threshold of exercise required for health benefits. Therefore, you should also invest in active daily chores, such as housework or gardening to improve your health. Know what, even long shopping where many bags need to be carried with is considered.

Try three to five short activities (half a minute to two minutes) throughout the day, high enough to make you gasp a little: cycling to the destination (but not electric of course), climbing the stairs, running to the bus that precedes you to the station, and more.

2. "I have been doing sports for years, it should last for a lifetime"

In order not to get bored you should diversify with a new workout. Pilates hammocks have you already tried? Hammock training (Photo: shutterstock)

Sports training in hammocks (Photo: ShutterStock)

Well, not only will the health benefits of exercise fail to sustain your regular exercise regimen, significant reduction in exercise, or total discontinuation can result in a significant loss of the benefits you've already gained, such as cardiovascular fitness and endurance.

And like many things - consistency is key. If you're tired or getting bored, try something new. A little bit of diversity will add interest to your sports routine and keep your physical activity level high and regular, in a way that helps you achieve the best health outcomes.

3. "I only have time to run once a week, which is not enough. So there's no point."

Every degree of running brings important health benefits. Practicing rest running (Photo: shutterstock)

Morning training (Photo: ShutterStock)

Any amount of running, even if it is only once a week, brings important health benefits. Also, 50 minutes of running once a week at a slower pace than 9.65 mph has been shown to reduce risk of premature death. Incidentally, higher levels of running do not necessarily improve health benefits.

A 2017 study in the journal Progress in Cardiovascular Disease examined the conclusions of some significant and large-scale studies, and found that the life expectancy of people who run about three years is longer than that of non-runners.

4. "Being on your feet all day is not considered a sport. Or all or nothing"

Start up the stairs instead of using the elevator at work. Wanted up the stairs (Photo: shutterstock)

Stair training (Photo: ShutterStock)

So this is it, the good news is that it is! Exercise doesn't have to be done in special clothes, a studio and a music background. When you are active all day, even if it means running around or standing and moving around in the work, it is still considered high exercise time. If you work hard, at least you "gain" something from it.

Want to increase health benefits? Increase your level of effort enough to make you sweat, even in the smallest. That means moving for at least 150 minutes a week (for example - replace the elevator with stairs).

More in Walla! NEWS

5. "Doing sport is suitable for young people, no longer my age"

Exercise is even better with third parties. Adult man and woman in training (Photo: shutterstock)

Elderly practicing push-ups (Photo: ShutterStock)

This approach is really wrong and even dangerous for you - Evidence shows that aging does not cause significant health problems before the age of 90. Many studies have shown that exercise is even better with third-year-olds (a recent study from the University of Wisconsin School of Medicine showed Moderate exercise a week can delay the effects of Alzheimer's disease.

Ideally, if you are 65 and over and healthy, the recommended workout for you is to increase strength and muscle mass through aerobic exercise, balance training and muscle strengthening.

6. "I must not exercise because I am chronically ill / pregnant"

Exercise reduces the risk of excessive weight gain and gestational diabetes. Pregnant women in training (Photo: shutterstock)

Pregnant women exercising on physio ball (Photo: ShutterStock)

If you do not suffer from heat, high exhaustion, nausea and dizziness or pain - sports will do you good, of course, to the right doses. For those with chronic illness, including cancer, heart disease and chronic obstructive pulmonary disease, it is recommended to be as active as possible, 150 minutes per week of moderate activity. For complex health needs, it is advisable to seek medical advice before starting a new training regimen and obtain physical advice from a physical therapist or other relevant professional.

And just like in cliché - "Pregnancy is not a disease" and therefore, moderate intensity exercise is usually safe for pregnant women who are usually healthy and do not endanger the fetus. It is even recommended that exercise lowers the risk of excessive weight gain and gestational diabetes during pregnancy. In addition, a new study has found that water aerobics or water gymnastics may 13-fold reduce the risk of a woman suffering from vaginal rupture at birth (according to researchers, water activity helps strengthen core muscles, allowing women to squeeze less forcefully during labor).