Exercise Myths and Facts

Many people know a lot about physical fitness and exercise, but there are still many misconceptions that keep them from exercising.

Being physically fit means being able to perform physical activities that require aerobic endurance, muscular strength, or flexibility, according to the Centers for Disease Control and Prevention (CDC).

Regular exercise is a major component of physical fitness. It can help lower the risk for developing coronary heart disease, stroke, type 2 diabetes, high blood pressure, colon cancer, and fractures attributed to osteoporosis. A complete exercise program should include aerobic exercise (activity that makes you breathe harder), strength-training exercise (activities such as lifting weights and balancing), and flexibility exercise (stretching).

Be sure to check with your health care provider before beginning a fitness program.

Here are several of the most common exercise myths that Kathie Davis encounters and the facts. Davis is executive director and co-founder of IDEA Health and Fitness Association, based in San Diego .

Myth: No pain, no gain

Fact: "The signs you're getting in shape are subtle," Davis says. "Anything more than a mild burning sensation in your muscles as you're exercising means you're injuring yourself." Instead of pushing to the point of pain, "track your progress by keeping an exercise log," Davis suggests. Monitor laps, reps, time, or distance. If you walk around your local high-school track every night after dinner, jot down how many laps you can do within an allotted time. As your fitness level improves and your number of laps increases, your exercise log will indicate your improvement.

Myth: You have to be in shape to work out

Fact: Exercising will get you in shape. Begin with a 15-minute walk. "Or go outside and play with your children—anything to begin incorporating exercise into your life," Davis says. To gain health benefits from exercise, you should aim for 30 minutes of moderate-intensity activity most or all days every week. If you don't have a continuous, half-hour block of time in which to work out, break up your exercise routine into three 10-minute segments each day.

Myth: Some people are too old to work out

Fact: You're never too old. Older adults can safely participate in regular exercise programs. Regular exercise and physical activity will help older adults remain healthy and independent, and maintain their ability to function and their quality of life. Exercise programs for older adults should include aerobic, strength, balance, and flexibility exercises.  Regular exercise can reduce the risk for developing coronary heart disease because it decreases cholesterol levels, lowers blood pressure, and helps with weight management. Regular exercise also improves the way the body uses glucose; this is important to prevent or treat type 2 diabetes. Regular exercise improves bone health, reducing the risk for osteoporosis and broken bones; it helps promote good posture, reducing the risk for fractures related to falling; and it increases flexibility and range of motion. If you've never exercised before or have a health condition such as diabetes or heart disease, talk with your health care provider before you begin to exercise.

Myth: To exercise, you have to look the part

Fact: Expensive, tight-fitting clothes aren't required. "Comfort is key," Davis says.

Myth: A little exercise doesn't count

Fact: Any activity is better than none. Experts recommend 30 minutes of moderate physical activity beyond your normal daily activities most or all days of the week. To avoid weight gain, 60 minutes of moderate activity may be needed. The activity can be spread throughout the day. Moderate exercise is an activity in which feel some exertion, but can still carry on a conversation, the CDC says.

Myth: Don't drink water unless you're thirsty

Fact: It's important to drink water or other fluids before, during and after exercise. Water makes up more than half of your body's composition and must be replaced daily. When you exercise or when the weather is warm, you will need additional fluids. Drink water even if you're not thirsty. "You need to consistently replace the fluids you're losing when you exercise," Davis says. "Otherwise, you can become dehydrated to an extent that affects your general well-being and performance."