Fit Facts and Fiction

Unpacking the Benefits and Misconceptions of Exercise

Exercise is one of the cornerstones of our health, providing myriad benefits for our physical and mental well-being. When we engage in regular physical activity, our bodies release endorphins and serotonin — natural mood lifters that combat stress and are also known to alleviate symptoms of depression. When we work out, not only does our mental health improve, but our quality of life does as well, leaving us with stronger bodies and more relaxed minds.

Transformative

Physically, exercise increases bone density because stronger muscles effect a stronger pull on our bones, which stimulates additional calcium deposits and nudges bone-forming cells into action. Our cardiovascular health also receives significant benefits as regular exercise strengthens the heart muscle, which enables it to pump more blood with less effort. As the heart grows more efficient, our blood pressure decreases, which — combined with muscles’ improved ability to extract oxygen from the blood — reduces stress hormones that can create an extra burden on the heart.

Separating Fact From Fiction

Despite these well-documented benefits, misconceptions about exercise persist. Age, for instance, is often seen as a barrier to exercise, yet the truth is that it’s never too late to start. Exercise can be planned and programmed to any age and provide substantial health improvements.

• Injuries are often seen as a reason to curb or avoid physical activity. However, with proper guidance, exercise can aid in recovery and strengthen the injured area, while maintaining the fitness of the rest of the body.

• While often overlooked because many perceive it as an activity for bodybuilders, young athletes, or men-only, weightlifting is a universally accessible form of exercise. But, weight training has been proven to be suitable for all ages and both genders. Strength training benefits everyone by supporting cardiovascular health, balance, and blood pressure regulation, as well as providing positive mood enhancement.

• The idea that weight, once lost, is hard to regain is a misconception. Weight management is an ongoing process that requires continued healthy eating and regular exercise. Similarly, expecting immediate weight loss results within a week is unrealistic. Initial changes are typically due to a loss of water weight, and as muscle is gained and fat is lost, scale fluctuations can occur.

Contributed by Christian Graffeo, Certified NASM Personal Trainer, & AJ Casner, Certified ACE Personal Trainer

The Gym TX