Over 50? Here are 15 fitness myths you shouldn’t believe

Everyone should find a workout or active hobby they enjoy to reap the benefits of exercise.  This is especially true for people over 50 who might not be moving as much as they have in the past. Don’t let the following myths prevent you from staying active and healthy.

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The one thing to remember is that you’re never too old to start exercising. “There is no expiration date on our body’s ability to benefit from physical activity,” says personal trainer and specialist in geriatric physiotherapy, Alice Bell. “Studies show that individuals who adopt an active lifestyle at any age can demonstrate improvements in strength, endurance, balance, and cognitive performance.”

A sedentary person shouldn’t attempt a marathon overnight – or even a 5K. But regular runners don’t have to stop just because they’re getting older. Running is fantastic for cardiovascular health and mental clarity. “People say that running is too hard on your joints and should be avoided, particularly as you age, however, there are many people who run well into their older age and continue to see benefit without issues,” says physiotherapist,  Chad McCann. “While the choice to run should be individual, there is little indication that running leads to arthritis or joint damage. Some people can continue to run successfully as they age, although their distances and intensity may change to promote health.” Wearing the right shoes is key to preventing injury.

Walking is great, but your body needs more. “The greatest long-term benefits of exercise stem from working your body into overload, meaning pushing strength, flexibility, and cardio conditioning to force your body to adapt to more stressful requirements,” explains McCann. “While there is research connecting some walking to basic heart health, walking alone does not stress your heart enough to create true cardiovascular improvement.” Try building in some intervals – short bursts of fast walking or jogging – into your walks, and make time for strength training as well, he says.

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You don’t need to stick to one-kilo weights just because you’re 50, 60, or even 70. It’s all about knowing your body and proper form. “Weight-lifting can be a very daunting form of exercise – some people are concerned that it will actually produce more harm than good. However, lifting with good form and appropriate weights has been proven to be safe and effective for strength development for all ages,” says McCann. “In addition, weight-lifting is critical for long-term bone health and general strength can be a good indicator of long-term independence. There is little evidence that weight-lifting leads to arthritis or other joint issues.”

“Balance is just like all other forms of fitness – the more you work on it, the better it gets,” says McCann. More to the point, being steady on your feet will help you avoid falls and stay healthy, “It’s another solid predictor of lifelong independence and shouldn’t be ignored in any fitness regimen.”

Many people say they’re inflexible, but what they really mean is that their body is tight. Although our genes play a role in how well your body can bend and stretch, you can improve on what you’ve inherited by adding regular stretching or yoga to your routine. Need more convincing?

Could you hold this yoga pose if your life depended on it? Read on to find out.

Doctors encourage people with hip or knee replacements to start moving as soon as possible; the reason is that keeping circulation strong and active can help speed healing. So if you have an injury, talk to your doctor or work with a trained professional to get back on your feet. “There is plenty of research that indicates a substantial pain benefit from starting a basic exercise program,” says McCann. “Improving strength and flexibility helps reduce joint irritability and improves joint lubrication.” He points to research demonstrating that exercise can reduce the psychological and emotional stress that can exacerbate pain.

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Time and time again, research has demonstrated that high-intensity interval training (HIIT) is one of the most effective ways to get in shape. If you’re uncertain about this technique, sign up with a fitness professional to ensure success, Jones says, but remember that it’s a form of training that can be effective for people of all ages. “HIIT has even shown to be helpful for people that have heart disease and diabetes.”

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There’s a reason so many trainers say their favourite exercise is a squat. “Properly performed squats will not result in knee pain or injury – they’re one of the staples of a well-rounded exercise program that can help you get a stronger lower body,” says physiotherapist, Christina Prevett.