Are exercise errors holding you back? Find out how common mistakes can keep you from getting all the benefits of exercise.
VIDEO TRANSCRIPT
Hey, it’s Robert Davis, the Healthy Skeptic. Getting regular exercise is one of the most important things you can do for your health. But mistakes that many of us make … myself included … can keep you from getting all the benefits. Here are six common mistakes to avoid.
One: Not warming up. Cold muscles are more prone to injury. So, to get your blood flowing and gradually raise your body temperature.
Do light activity for a few minutes before your workout… marching in place, for example.. or so-called dynamic stretches like leg swings or arm circles. This prepares your body for what’s to come and helps you perform your exercises better.
Two: Doing only cardio. If you walk, run or do other aerobic exercises, that’s great. Keep it up! But that alone isn’t enough. It’s also important to include strength training using weights, resistance bands, or your own body weight.
Unlike cardio, strength training helps slow gradual muscle loss, which begins at age 30 and eventually can make it hard to do everyday activities.
By heading off this decline, strength training can help maintain your quality of life as you age. It may also improve your appearance by decreasing body fat and increasing muscle definition.
Three: Not challenging yourself enough. After awhile our bodies adapt to a particular exercise, making it easier to do.
So you need to keep upping the effort to fully benefit. For instance, once a weight becomes relatively easy to lift 10 times, do 12 to 15 reps or use a heavier weight. Likewise, if you can walk comfortably for, say, 30 minutes, go for 45 or pick up the pace. Just be sure to progress gradually so you don’t overdo it and injure yourself.
Four: Not mixing things up. Sticking to the same exact routine, week after week, month after month, can also limit your progress. It can lead to injuries too by overusing certain muscles.
To avoid this, work in new activities. If your usual workout is, say, 30 minutes on the elliptical machine, you might cut that to 15 minutes sometimes. And add 15 on a bike. Or take a class once a week instead. Adding variety can help prevent boredom and burnout by keeping your workouts more interesting.
Five: Expecting to lose weight. This is often the main motivation for exercise, and it typically leads to disappointment. That’s because exercise usually doesn’t burn enough calories to make a big dent in weight.
Instead of seeing exercise as a weight-loss tool, focus on how it helps you feel better physically and mentally…and makes you stronger and healthier. That way, you’ll be more likely to stick with it.
Six: An all-or-nothing mindset. This kind of thinking can cause people to skip exercise or give up on it entirely.
On days you don’t have time for a full workout, don’t let that stop you from doing something.Even 10 minutes of walking around the block or body weight exercises counts … and is better than nothing. Likewise, if you have an injury in, say, your shoulder, don’t stop all exercise. Instead, focus on working your lower body.
If travel, illness, work or family responsibilities sideline you for awhile, don’t use that as an excuse to give up. Just get moving again as soon as you can.
Bottom line: With exercise, the key to success is persistence, not perfection.
For more on fitness mistakes and myths, check out my book, Fitter Faster. You’ll also learn how to slash your workout time and get even better results.