My last article explained ways to be pain free and fit amidst the COVID-19 pandemic.Now that you are cooped up at home, you may want to utilize this time doing something for your health and exercising at home may seem to be an attractive option. However, before you take up exercising, I, as a physiotherapist, would like to bust some popular myths regarding exercising

1)Myth-Exercises are only for the young and healthy 

Regular exercises by the elderly can reduce morbidity and mortality

Fact - Anyone and everyone would benefit with exercises be it a 9 or a 90-year-old. The WHO recommends a total of at least 150 minutes per week of moderate-intensity aerobic physical activity per week or at least 75 minutes of vigorous-intensity aerobic physical activity per week or a combination of both. Having said that, its important to monitor your vitals and consult professionals for developing the right exercise program tailor-made for each individual. 

2)Myth- Exercises may cause pain   

 Fact - Exercises done with correct technique,form and responsibly can never cause or aggravate pain. Having said that, if you are a beginner who has just started exercising, you may get some soreness in the exercised muscles which is short lived and quite normal. As the body adapts to the new load the soreness will disappear. 


3)Myth-One cannot exercise without dumbbells, equipment or a gym facility  

 Fact-On the contrary, exercising at home using body weight as the load with exercises such a chair sit to stand, stair climbing, etc is recommended more now because these are more functional and replicate day to day activities.

4)Myth-Exercising is the only way to be fit

Good nutrition and exercising are key to remaining fit and healthy

Fact - I know it seems like a shocker that this isn’t exactly true. But along with exercising,which is the output, the input which is our diet has an equal role in making us fit. One needs to strike a balance between the two so that we remain healthy and fit. Excess of any of these two may prove detrimental to health and is not advisable. 

5)Myth-The effects of exercise will backfire once I stop exercising and I will start gaining more weight

Fact - This myth has been around since ages. Although the effects of exercises wear off after 4 weeks of stopping the exercise but one definitely doesn’t gain weight faster post stopping exercises. It’s just an apparent increase since you have grown used to seeing a toned body earlier. 

6)Myth- Exercise can do more harm than good to the body

Exercise prescription is a precise science and should be left to professionals

Fact - The thing is exercise is like medicines. Prescribed by professionals with the correct dosage, it can be life changing. However, I have seen countless people following exercise apps, browsing the Internet and injuring themselves because they don't do it correctly. Meeting a physiotherapist for exercise program development is a must!