Exercise myths: You can run but you can't hide

Finding ways to avoid the gym is, unfortunately, much easier than finding ways to go. Maybe we feel a cold beginning or maybe our favourite TV show is coming on. Either way, our mind can play strange tricks on us when it wants its own way. Yet, there are ways to beat your inner couch potato so you can honestly identify when it's time to rest and when it's time to push yourself.

Our attitudes to exercise stem from several belief systems:

What we perceive is the "norm" for that behaviour;
Our risk perception of the behaviour (what we feel are the risks associated to our happiness, socialising and health);
How much control we feel we have over that behaviour; and
How we generally feel toward it.

These beliefs are often cluttered by nefarious myths surrounding exercise, but we're here to help you clear them out.

Busting the baby myth

Moderate exercise is fine for pregnant women and there is no evidence suggesting light to medium exercise will bring on to spontaneous abortion, preterm labour or interuterine growth restriction. It's normal to feel nervous about these risks but studies actually show moderate exercise for women classified as having low-risk pregnancies is not only safe, but beneficial.

Pregnant women who stay active are:

More likely to experience shorter labours;
Their babies are less likely to experience acute foetal distress during labour;
Have a lower prevalence of abdominal and vaginal operations; and
Have less pregnancy-related weight gain.

I'm trying to get smaller, not bigger

Then don't resist resistance! Women often avoid weight training in the fear that it will "bulk them up". This could not be further from the truth. Men only put on so much muscle because of testosterone but women on the other hand, will become firmer, stronger and yes, more toned.

Exercise and ill-health, strange bedfellows

While there is much debate about whether resting or "sweating out a cold" is good for your body when you have a cold, there is little evidence to support either notion. However, professionals recommend high intensity training should not be resumed until 1 to 2 days after symptoms have subsided.

If you're experiencing fever, fatigue or body aches then stick to walking. If these symptoms develop, intense training should not be resumed for 2 to 4 weeks after the symptoms subside, otherwise it could make it much worse.

Generally, studies show exercise can improve your immunity against risk of infection and reduce stress. We're looking at you, office workers!

Exercising away the wobbly bits

If you would like to lose weight, simply put out more than you get in. So through exercise you can expend more energy than you are eating and tone up while you're at it. Losing weight through exercise is better than just limiting what you eat alone, because the body reduces the amount of adipose tissue, importantly visceral abdominal adipose tissue and therefore will reduce insulin resistance.

Just because we gut it out on the treadmill does not mean we can stuff our guts at the dinner table! Mostly, the actual amount of food burnt off after one exercise session is overestimated. Cycling at a moderate intensity for 1 hour burns off approximately 1380 kilojoules or, put in take-away terms, less than half a burger with cheese.

Golden oldies can stay golden

There is a common misconception that as we age, we should limit, or stop exercising. However, exercising isn't only found in the gym. For the elderly, going for a long walk or even having a swim down at the beach is a way to achieve beneficial exercise and keeps us mentally fit as well as physically fit. So being a bit older is no excuse! Why should the young ones have all the fun? Seeing friends while exercising, perhaps down at the local recreation centre, is a great way to have it all.

So next time there's a great show you don't want to miss, go and see it at the gym. Or if you want to chat with your friend, ask them to meet you down there.

Find a way that works for you and avoid the myths that hold us back.