1. You Have to Sweat Buckets for It to Count
The myth: If you're not drenched, it doesn't count.
The truth: Movement is movement. A walk around the block, light stretching, or dancing while you cook all support your health. In fact, these everyday activities fall under something called NEAT—non-exercise activity thermogenesis. That’s the energy your body uses for daily movements that aren’t formal workouts. Want to learn how NEAT can help you burn up to 300 to 500 extra calories throughout the day? Read our article here.
Tip: Focus on consistency, not intensity.
2. Lifting Weights Is Only for Young People
The myth: Strength training is dangerous after 60.
The truth: Building muscle protects your bones, improves balance, and helps you stay independent. In fact, the older you get, the more important it becomes, because you naturally lose muscle with age. That’s exactly why you need strength training, not why you should avoid it.
Tip: Start light and go slow. Strength isn’t born, it’s built over months and years, brick by brick.
3. Exercise Has to Be 30+ Minutes to Matter
The myth: If you don’t have half an hour, skip it.
The truth: Even 5–10 minutes of movement can lower stress, loosen joints, and boost your mood. It all adds up.
Tip: Try “movement snacks” throughout your day. A 10–15 minute walk after each meal can add up to 30–45 minutes without feeling like a workout.
4. Walking Isn’t “Real” Exercise
The myth: It’s too easy to count.
The truth: Walking is one of the best forms of exercise. They are gentle on joints, great for the heart, and free!
Tip: Turn errands into steps, or invite a friend for a walking chat.
5. If You’re Sore, You Should Stop
The myth: A little soreness means you did something wrong.
The truth: Some soreness is totally normal when you try something new—as long as your form is right. If you’re unsure, consider hiring a personal trainer to help you get started safely. Soreness usually means your muscles are waking up, not waving a red flag. Over time, you’ll learn to tell the difference between normal soreness and signs of strain or injury.
Tip: Stay gentle, and stay consistent. Stiffness fades faster when you stay active.
Takeaways
Fitness doesn’t need to feel punishing, perfect, or painful. Let go of the all-or-nothing mindset. Focus on movement that feels good, fits your life, and keeps you feeling strong.