Texas State Employee Wellness Program

January 27, 2015

Janet Bezner, PT, DPT, PhD

Department of Physical Therapy

College of Health Professions

Lunch-and-Learn: Physical Activity Myths – The Truth about Movement

Quick assessmentMyths demystifiedWhat worksYour questions

Outline

1. I have been physically active* for more than 6 months.

2. I have been physically active* for less than 6 months.

3. I am preparing to do more activity* and intend to start in the next month.

4. I am not active* at the moment but I am thinking about being more active.

5. I’m not physically active* and I don’t plan on doing any physical activity in the near future.

Which of the following describes you?

* Being physically active means doing activities such as walking, playing sport, cycling, or dancing for at least 20 minutes, 3 to 5 times a week

When you don’t use your muscles, they turn into fat

FactsIt is physically impossible for muscles to turn into fatMuscle fiber size increases when you exercise and

decreases when you are don’t use musclesLess muscle requires fewer calories, so you may

add fat if you stop using muscles unless you decrease the amount of calories you consume

Myth #1

No pain, no gain

FactsPhysical activity does not need to be painfulPain can occur following physical activity due to the

build up of lactic acid in the musclesJoint pain is not normal during physical activityPain can lead to injury

Myth #2

To reduce belly fat, you need to do sit ups

FactsIt is not possible to “spot reduce”When we burn calories, fat is lost from the body, but we don’t

get to select the locationAs you build more muscle through physical activity, you

increase your daily caloric needs and you burn more fat or can take in more calories

Strengthening your abdominal muscles protects your lower back from injury

Myth #3

Of all health-related behaviors, smoking is responsible for the highest number of deaths per year

FactsSmoking is predicted to be responsible for 5 million deaths

this year….physical inactivity for 5.3 million deathsThe Lancet and WHO have called physical inactivity a

pandemicAmericans have more sedentary jobs, work more hours

per week, and rely more on our cars than ever before

Myth #4

Exercise makes you tired

FactsYou may feel tired while you are exercisingRegular physical activity raises your overall energy level Regular physical activity enhances sleepHaving trouble concentrating? Go for a short walk or do

some stretching to clear your mind and increase your energy level

Myth #5

If you are not sweating, you are not working hard enough

FactsSweating is influenced by how hard you are exercising

and temperature/humidity30 minutes of moderate physical activity (walking, stairs,

playing catch) 5 times per week provides health benefits (10 minute increments are fine)

Some movement every day is better than none

Myth #6

Overweight and obese people can’t be healthy…they have to lose weight before getting into shape

FactsIt’s more important to focus on behaviors rather than body weight

and other clinical measures as there are many things that influence the numbers

Research indicates that physical inactivity causes more deaths than obesity (2x)

Physical activity produces health benefits even if weight doesn’t change

In order to lose weight, you need to do more physical activity (300 minutes/week) and modify your diet

Myth #7

Exercise will wear out my joints

FactsMost degenerative joint disease (osteoarthritis) is caused

by joint injury, not exercise or physical activityNo evidence to suggest that joint cartilage is damaged by

regular moderate physical activityEvidence supports that regular physical activity improves

function, pain, and quality of life in people with knee osteoarthritis

Myth #8

Once I’ve met my goal (lose weight, fit into clothes, etc.), I can stop being physically active

FactsPhysical activity is recommended at every ageDeveloping a lifelong habit of regular physical

activity requires intrinsic motivation, competence, and support from others

Myth #9

The benefits of physical activity are only seen after weeks of regular exercise

FactsA single bout of physical activity can provide benefits

within a few hours and for up to 3 days after the sessionA single bout can impact cholesterol level, blood

pressure, and insulin resistanceBenefits of physical activity accumulate over time

Myth #10

I’m very busy. Physical activity takes too much time!

FactsAs little as 10 minutes of walking is beneficial

physical activityMovement of many kinds produces health benefitsIntegrate movement into your daily routine (walk

when you can, take the stairs, stand up at your desk, play with your children, etc.)

Myth #11

Physical activity benefits my body and health, but it won’t help with stress

FactsScientists have found that regular aerobic activity decreases

overall levels of tension, elevates and stabilizes mood, improves sleep, and improves self-esteem

5 minutes of aerobic exercise can stimulate anti-anxiety effects

Regular physical activity is associated with feelings of greater well-being and happiness

Myth #12

Setting a goal – writing it downFinding a buddy to be active with and hold you

accountableReflecting on how being physically active aligns with your

personal valuesFocusing on the activity, not on an outcome (losing

weight, getting stronger, etc.)Doing something that you enjoyBuilding it into your schedule – writing it downStarting small/slow and making it a habit

What Works?

Questions???

Take a 3x5 card and write down all of the benefits you would experience if you walked on a regular basis, every day

Read it 2-3x per day every day

Take Away

jb25@txstate.edu

THANK YOU!