Ten Exercise Myths You Should Stop Believing Now – Part 2

Running is bad for you. No pain, no gain. Health and exercise myths abound and often prevent us from enjoying activities for fear of injury. As a continuation of our last blog, we discuss the top ten exercise and fitness myths that are preventing us from being our healthiest. Here are five of the most commonly believed health and exercise myths and their truths.

1. Use sports drinks when exercising to keep electrolytes and energy levels in balance
   Glucozade later changed to Lucozade, is known to be the first energy drink and dates back to 1927. However, Gatorade in 1967 became the king of the sports drink industry. Many athletes use sports drinks for fluid replenishment, but is it good for you? The short answer is no. Unless you are exercising more than an hour at a moderate to high intensity, sports drinks are unnecessary. They provide extra calories that add up over time, which defeats the purpose of exercise for fitness and health. Sports drinks can also cause gastrointestinal distress, which can quickly halt sports performance. Water is the best beverage for preventing dehydration. Plus it has zero calories. However, if you do choose to grab a sports drink, choose one with no more than 8% carbohydrates, to prevent gastric upset.
2. Walking isn’t exercise
   Very untrue! Walking is exercise and is beneficial to our overall health. It improves the heart rate, strengthens the bones and muscles and can help reduce weight. Just ten minutes of brisk walking each day can prevent early death by 15%. However, brisk walking for more than thirty minutes daily is best for aerobic benefit.
3. Avoid high-impact exercise if over age 50
   There are many benefits for continuing to exercise as we age. It reduces the risk of dementia, strengthens muscles for injury prevention and prevents chronic conditions such as stroke and heart disease. Aging doesn’t cause a decline in fitness. A reduction in fitness causes aging. High-impact exercise is safe for seniors as long as the body can handle it. If there are pre-existing conditions that prevent high impact exercise, it should be avoided. However, physical therapy may be able to help address issues causing pain.
4. Increase protein intake following a workout
   Protein is essential for repairing muscles after exercise, however, eating extra protein post workout is not typically necessary. A well-balanced diet that includes a variety of protein should be sufficient for the average person. Plus, most experts agree that protein supplements are not the ideal way to increase protein intake. Instead, eat foods such as eggs, beans, raw nuts and seeds, lean meats and fish, yogurt, and cheese and be sure to drink milk. Many people do not realize that vegetables also have protein. Some of the best include edamame, lima beans, spinach, corn and avocado. The exception to the rule are seniors who need additional protein to retain muscle mass or those who do not get their required daily intake of protein. In this population, a protein shake may be beneficial, just choose shakes that have minimal sugar.
5. Squats are bad for the knees
   This one couldn’t be further from the truth. A properly executed squat can prevent knee pain. If a squat hurts the knees, too much stress is being placed on the knees. Instead, let the hips carry the brunt of the work by bringing the buttocks back, so the knees are not past the toes when in full squat. Another misconception is that deep squats (squats that bring hips below knee joint) are harmful. The fact is, when appropriately performed, deep squats put less stress on the knees and ankles. People with pre-existing knee or back injuries should be examined by a professional before beginning squat exercises.

Don’t let exercise myths keep you from living your healthiest life. Help spread the word by sharing this article with those around you. Have an injury that is preventing you from doing the activities you love? Schedule an appointment with one of our expert physical therapists and find out how we can help you get back out there.