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I recently came across an excellent article by Danielle Friedman in The New York Times, stating some myths surrounding exercise. Being particularly interested in the various health benefits of exercise, I wanted to go through each of the mentioned myths critically and provide my own assessment.

Should You Stretch Before You Work Out?

This depends. There is a difference between static and dynamic stretching, static being stretching while standing or sitting still, and dynamic being controlled movements to prepare your muscles for working out. Instead of static stretching, try a dynamic warm-up that gets your blood flowing and gently stresses your muscles. For example, if you are planning on squatting, first do some slow, controlled bodyweight squats, rather than sitting down and stretching your quadricep muscles. Save the static stretching for after your workout. I wrote on some of the best stretches to do in an earlier article here.

Do You Need to Lift Heavy Weights to Build Muscle?

The answer is no, but your muscle growth may be slower if you’re not lifting heavy enough – you don’t want to go too heavy or too light. Based on my research and knowledge on the topic, finding the sweet spot of being able to perform 8-12 repetitions three times is the optimal amount of weight and repetitions to increase muscle size and mass. This range of repetitions targets your type II muscle fibers which are the largest and have the greatest growth potential. If strength is your primary goal, you may opt to decrease the repetitions and increase the weight. If your goal is to prevent or reverse sarcopenia, starting with lighter weight and higher repetitions (15-20 repetitions) is more optimal.

Does Running Destroy Your Knees?

No. Running has been shown to strengthen joints and muscles, improve bone health as well as cardiovascular health. This being said, overuse injuries can happen if you’re running hundreds of miles which is not the case here except for people that run ultra marathons. It is also critical to consider proper footwear and technique, as without these you can easily injure yourself. Increase your mileage gradually and listen to your body to avoid pain and injury.

Is Walking Enough to Keep You Fit as You Age?

It depends. Walking is great for improving cardiovascular health, muscle, bone and joint strength, weight management and longevity. While these are all excellent, starting in your 30s, muscle mass begins to decline, so incorporating strength training into your routine is essential to maintain lean body mass. Although walking alone isn’t enough to keep you fit as you age, don’t stop doing it. The health benefits of walking ~7500 steps per day are significant!

Are Modifications Only for Beginners?

Modifying exercises and personalizing exercise routines doesn’t mean you’re weak or inexperienced, it’s a smart way to prevent injuries and improve your form. Everyone’s body has different abilities and needs on different days, and modifications can help you prevent injury while moving your body. This is definitely a myth – modifications are used by people at all experience levels!

Do Runners and Cyclists Not Need to Strength-Train Their Lower Body?

Of course they do. While running and cycling do strengthen your lower body, they don’t stimulate significant muscle growth. Strength-training exercises for your lower body will offer a different sort of muscle stimulation, building strength and power. The added benefits of injury prevention, enhanced stability and balance, as well as better joint health are great additional benefits.

Do I Need to Take 10,000 Steps a Day to Be Healthy?

The 10,000 steps goal originated from a marketing campaign, not science. Research suggests that health benefits plateau at around 7,500 steps, and any number of steps above 4,000 per day can reduce the risk of dying from any cause. Of course, if you are obese or want to lose weight, any extra steps will help with being in a caloric deficit, but that is the only benefit you are gaining after ~7500. I wrote an article on this in the past – you can read it here. The goal here should be to focus on moving more, not just hitting an arbitrary number!

Does Taking an Ice Bath After a Tough Workout Improve Recovery?

While ice baths can reduce inflammation, not all inflammation is bad. Routine ice baths can hinder the muscle repair process necessary for building strength. It is recommended to do ice bathes before a workout or at least 4 hours after a workout. It is not recommended to do so right after exercise, as this will impair the muscle repair process, reducing blood flow to your muscles that need repair! For overall recovery, saunas may be more effective.

Does Regular Exercise Have a Beneficial Effect on Your Gut Health?

It depends. Studies have shown that intense exercise by endurance athletes can have a negative effect on gut health resulting in unhealthy changes in your gut microbiome similar to effects of chronic psychosocial stress. On the other hand, regular moderate exercise has a beneficial effect on the diversity and richness of your gut microbiome, which contributes to your overall health and wellbeing.

In summary, regular, personalized exercise is vital for a healthy life, but it’s crucial to follow evidence-based advice to maximize benefits and prevent injuries. I want to give props to Ms. Friedman for writing this article, and I hope that sharing it here with our community helps create a more effective and safe workout routine to support your goals.