Bust the myths, not your joints - keeping fit is easier than you believe


When it comes to workouts and fitness, we are often faced with an information overload. We are sometimes exposed to a range of “facts” that are actually not true, making it difficult to separate fact from fiction.

Stretch1Photo: Sport Singapore

It is now time to put an end to some of the most common myths and excuses.

1) Myth: Workouts are time-consuming

It is about quality, not quantity. Longer workouts offer their own set of benefits, but effective workouts can be achieved in a matter of minutes. High-Intensity Interval Training (HIIT) workouts pack more ‘punch’ into a short time frame, and are efficient ways to build up your strength and cardio fitness.

► TRY THESE: 60-second exercises that you can do anywhere


2) Myth: I need a gym and equipment

Gym equipment has its place in workout routines but we do not need them to get a good workout. There is a lot that we can do with bodyweight workouts such as push-ups, chin-ups, lunges, and more. These exercises can be combined with HIIT workouts, which also require no gym equipment at all. And the best part? You can do it anywhere – a park, your office, or even at the comfort of your home. 

► WATCH: Easy yet effective exercises for youth, adults and seniors


3) Myth: No pain, no gain - I will need to suffer a lot for an effective workout

The “no pain, no gain” mentality can be misleading. You do not have to work out till it hurts. While muscle soreness can be expected during a workout, it usually happens when you have stretched beyond your limits or injured yourself. Regular workouts should help strengthen your joints, tendons, and muscles instead.

Make the virtuous cycle work for you. The more exercise you do, the fitter you will get and the more you will be able to do. It is also good to remember that more perspiration does not necessarily equate to a better workout. Your level of perspiration depends on a range of factors including age, genetics, and the weather.

► JOIN US: Island-wide experiential Move Better workshops led by Active Health Coaches


Start making exercise a normal part of your daily routine

If it is walkable – walk

If you can see your destination on the horizon, you can consider walking the distance instead of grabbing those car keys or getting on a bus. Alternatively, you could also try cycling there.

Take strolls with loved ones or friends

After a meal, take a walk. It’s a good way to not just help with your digestion and burn a few calories, but also a great way to have a good conversation. And if you are walking alone, it’s also a wonderful opportunity for reflection and let the mind relax.

Turn your household chores into a workout

Conscientiously vacuuming and mopping the floor can give you the same level of activity as a short workout at the gym. While doing these household chores, up the tempo with some music to get you into a positive mood. When we aim to clean hard-to-reach, we might end up overextending a muscle or two. Consider doing some simple stretches before starting your ‘household’ workout.

Mobility is part of everyday life, and believe it or not, our bodies function better if we are more active. Stronger joints, along with better mobility and cardio health keeps a tonne of health complications at bay, and you will avoid really suffering.

To find out more about how you can take ownership of your health, sign up for a fitness and health assessment available at the Active Health Labs located island-wide. Guided by Active Health Coaches, you will understand your current status, learn tips to improve your health and wellness and adopt habits that best suit your lifestyle.

And remember, better beats perfect. So don’t worry about having to do all the exercises perfectly, just simply do and the benefits are all yours to reap.

► READ: More articles and tips to Move Better

Topics: Physical Activity