Lunch-and-Learn: Physical Activity
Myths – The Truth about Movement
Texas State Employee Wellness Program
January 27, 2015
Janet Bezner, PT, DPT, PhD
Department of Physical Therapy
College of Health Professions
Outline
Quick assessment
 Myths demystified
 What works
 Your questions

Which of the following describes you?
1.
2.
3.
4.
5.
I have been physically active* for more than 6 months.
I have been physically active* for less than 6 months.
I am preparing to do more activity* and intend to start in
the next month.
I am not active* at the moment but I am thinking about
being more active.
I’m not physically active* and I don’t plan on doing any
physical activity in the near future.
* 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
Myth #1
When you don’t use your muscles, they turn into fat
Facts
 It is physically impossible for muscles to turn into fat
 Muscle fiber size increases when you exercise and
decreases when you are don’t use muscles
 Less muscle requires fewer calories, so you may
add fat if you stop using muscles unless you
decrease the amount of calories you consume
Myth #2
No pain, no gain
Facts
 Physical activity does not need to be painful
 Pain can occur following physical activity due to the
build up of lactic acid in the muscles
 Joint pain is not normal during physical activity
 Pain can lead to injury
Myth #3
To reduce belly fat, you need to do sit ups
Facts
 It is not possible to “spot reduce”
 When we burn calories, fat is lost from the body, but we
don’t get to select the location
 As 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 #4
Of all health-related behaviors, smoking is responsible for
the highest number of deaths per year
Facts
 Smoking is predicted to be responsible for 5 million
deaths this year….physical inactivity for 5.3 million
deaths
 The Lancet and WHO have called physical inactivity a
pandemic
 Americans have more sedentary jobs, work more hours
per week, and rely more on our cars than ever before
Myth #5
Exercise makes you tired
Facts
 You may feel tired while you are exercising
 Regular physical activity raises your overall energy level
 Regular physical activity enhances sleep
 Having trouble concentrating? Go for a short walk or do
some stretching to clear your mind and increase your
energy level
Myth #6
If you are not sweating, you are not working hard enough
Facts
 Sweating is influenced by how hard you are exercising
and temperature/humidity
 30 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 #7
Overweight and obese people can’t be healthy…they have to
lose weight before getting into shape
Facts
 It’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 #8
Exercise will wear out my joints
Facts
 Most degenerative joint disease (osteoarthritis) is
caused by joint injury, not exercise or physical activity
 No evidence to suggest that joint cartilage is damaged
by regular moderate physical activity
 Evidence supports that regular physical activity
improves function, pain, and quality of life in people with
knee osteoarthritis
Myth #9
Once I’ve met my goal (lose weight, fit into clothes,
etc.), I can stop being physically active
Facts
 Physical activity is recommended at every age
 Developing a lifelong habit of regular physical
activity requires intrinsic motivation, competence,
and support from others
Myth #10
The benefits of physical activity are only seen after weeks
of regular exercise
Facts
 A single bout of physical activity can provide benefits
within a few hours and for up to 3 days after the session
 A single bout can impact cholesterol level, blood
pressure, and insulin resistance
 Benefits of physical activity accumulate over time
Myth #11
I’m very busy. Physical activity takes too much time!
Facts
 As little as 10 minutes of walking is beneficial
physical activity
 Movement of many kinds produces health benefits
 Integrate movement into your daily routine (walk
when you can, take the stairs, stand up at your
desk, play with your children, etc.)
Myth #12
Physical activity benefits my body and health, but it won’t help
with stress
Facts
 Scientists 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
What Works?







Setting a goal – writing it down
Finding a buddy to be active with and hold you
accountable
Reflecting on how being physically active aligns with
your personal values
Focusing on the activity, not on an outcome (losing
weight, getting stronger, etc.)
Doing something that you enjoy
Building it into your schedule – writing it down
Starting small/slow and making it a habit
Questions???
Take Away
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

jb25@txstate.edu
THANK YOU!