April 15, 2004
Myths and Facts about Fitness Habits
Taken from the American Institute for Cancer Research Newsletter, Spring 2004, Issue 83.
People who stay active over a long period of time enjoy better health. Regular physical activity can help prevent diseases like cancer, heart disease, and diabetes. Test your knowledge of good exercise habits with this quiz.
True or False
1. __Recommended levels of activity decrease for people as they get older.
2. __A long, brisk walk each day is enough to stay healthy.
3. __If you have back pain or arthritis, it's best to relax and avoid moving painful body parts.
4. __ Sports drinks, like Gatorade, are a good way to rehydrate when you work out.
5. __ Even with a regular exercise routine, it is not possible for older adults to be as fit as young people.
6. __ Before beginning an exercise program, you should consult your physician.
7. __ You have to exercise in 30-minute intervals to get health benefits.</
1. False. Recommendations do not vary by age. For protection against cancer and other diseases, everyone who can should aim for an hour of moderate activity each day one hour of vigorous activity each week. Moderate activity, like a brisk walk, causes light sweating or a moderate increase in breathing and heart rate, while vigorous activity, like running, causes heavier sweating and rapid breathing and heart rate.
2. False. Walking is good aerobic exercise, which can improve the strength in your legs and endurance. But research indicates you also need strength training and stretching to stay fit. Strength training can counteract and even reverse muscle and bone loss, while stretching can keep you limber.
3. False. Lower back pain and arthritis are common reasons for not exercising, but inactivity may actually make the problem worse. With an appropriate training program, people can become stronger, more flexible and suffer less. Choose a low-impact exercise such as swimming.
4. True. In research, sports drinks were 90% more appealing than plain water. But water is the best hydrator and does not have calories. Drink water before, during, and after working out.
5. False. If you stay physically fit, your body can perform as well or even better than someone younger who is unfit. One study compared active men in their 50s to inactive men in their 20s. The older men had lower resting heart rates- 64 beats per minute versus 85 for the younger men.
6. True. Your physician can examine the state of your health and check for any limitations and help you choose an exercise that is right for you.
7. False. A 10-minute interval is enough to obtain the benefits of exercising. For the recommended amount of daily moderate activity, you can do six 10-minute intervals of activity throughout the day. By dividing this time among aerobic, strength and stretching exercises, you should stay fit.