Ten Myths and One Truth of exercise

Myth 2: Static Yoga is equivalent to aerobic exercising

Fact: Static yoga should not be considered equivalent to aerobic exercise done with the purpose of weight loss and for gaining several other metabolic benefits as it does not involve rhythmic muscle movement to burn calories and blood sugar the way other aerobic exercises do.

Myth 3: The prime time for exercising is in morning

Fact: Exercise can be done at any time during the day. But it is best to avoid exercise after meals,especially for the elderly and those with heart problems. The total time of exercise (e.g. 45 minutes) can also be spent in doing short bouts of exercise several times a day (e.g. 15 minutes three times daily).

Myth 4: Using Vibrating Exercise Machines,rhythmic movement machines while lying,or Sauna Belts are as good as going for regular aerobic exercise

Fact: These machines do not lead to any long term weight loss or have any proven scientific benefit.

Myth 5: I am active during work; I do no need any kind of exercise

Fact: If activity during work means taking a walk or any kind of strenuous physical activity for 30-45 minutes daily then it will lead to benefits. But any kind of sedentary work (sitting /desk job) with minimal office walking does not lead to any benefit and should not be counted as being active.

Myth 6: Your muscles will turn to fat if you stop exercising

Fact: Muscle can never convert to fat but their function starts decreasing immediately after stopping exercise. Regular aerobic and resistance (with weights or resistance exercise machines) exercises are needed to maintain function,tone and adequate girth of muscles,which are important for glucose and cholesterol control.

Myth 7: Exercise is one sure way to lose all the weight you desire

Fact: Exercise will lead to effective weight loss only if combined with low calorie diet.

Doing regular exercise alone has multiple benefits (metabolism,cardiovascular,fitness) but long-term weight loss may not occur. Some people do experience short-term weight loss.

Myth 8: There are specific exercises to reduce abdominal fat

Fact: It is a common belief that exercise and training a particular body part will preferentially shed the fat on that part. All types of aerobic and resistance exercises will lead to generalised fat reduction including abdominal fat. Despite popular advice to do various exercises which are aimed at specific fat reduction,there is no scientific basis to it. These exercises,however,may increase the muscle tone.

Myth 9: To be fit,you have to join a gym

Fact: Any aerobic exercise along with a balanced calorie restricted diet will lead to weight loss. Best exercise remains brisk walk. A gym provides varied options for exercising and once you have paid money you tend to become more regular.

Myth 10: I can start exercising today by doing a 60-minute physical activity.

Fact: If you are above 40 years of age,please get yourself checked and then start gradual physical activity gradually. A gradual escalation of exercise would not stress bones and muscle in undue manner.

truth: Regular physical activity is a key component for achieving and maintaining ideal body weight. A total of 60 minutes of physical activity is recommended every day for Indians in view of high tendency to develop diabetes and heart disease. Daily exercise includes aerobic activity,work-related activity and muscle strengthening activity.

The author is Director of Department of Diabetes & Metabolic Diseases,Fortis Hospitals,New Delhi