Fiction: Lifting weights makes women too bulky
This myth has resulted in a lot of women avoiding strength training, when in reality they don't need to. Women lack the testosterone needed to bulk up. Ironically, two to three days per week of strength training helps improve strength and endurance.
Fact: Exercise improves sleep
Exercise can reduce the likelihood of waking during the night, helping you enjoy a deeper sleep. Just don't exercise too close to bedtime, as this can have the opposite effect, disrupting your sleep instead of improving it.
Fiction: No pain, no gain
Many people hold the view that if they don't feel sore after a workout they haven't done enough. This is completely untrue. While exercise can be intense and sometimes leave you with some muscle aches, pain is not required for a successful workout. Pain can actually be your body's way of warning you that you have done too much and injured yourself. Always listen to your body and rest when it tells you to.
Fact: It's OK to get bored with exercise
Just like your mind, your body and muscles need a challenge. Doing the same exercises everyday is likely to result in boredom. Keep your workouts interesting by mixing them up - try running and swimming, cycling and yoga. Variety can reduce the likelihood of boredom, it will also ensure your muscles keep adapting to the training.
Fiction: Exercise is too expensive
Anyone can afford to exercise - you don't need expensive gym memberships or a personal trainer to improve your fitness. There are plenty of parks to run, jump, hop and skip through, while it doesn't cost a cent to take a swim in the ocean. If you need new runners, skip the daily coffees or take your lunch to work instead of buying it - you'll have the money in no time. If you're looking for motivation, grab a friend and use each other for support.
Fact: Exercise takes time
Exercise may take time, but that's well-invested time. While it's recommended to include structured moderate-to-vigorous exercise regularly, you can also increase incidental exercise by standing up. Stand up from your desk each hour and stretch. Take the stairs instead of the lift, offer to go on the office coffee run or walk to speak to your work colleagues instead of emailing. Remember to sit less, move more and move often.
* If you experience any pain or dizziness during or after exercise, discontinue exercising and see your health care professional. Only start exercise again when your health care professional has given you the all clear.
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