It’s a new year, which means a revived sense of health and wellness with new aspirations in pursuit of our best selves. At Southlake Orthopaedics, we support any healthy goals that you have surrounding fitness and getting healthier, and we hope to help you achieve those goals in the safest ways possible. To get you on the right track, we’re focusing on debunking fitness myths and providing you with facts on physical activity for women so that you can hit your fitness objectives without the fluff.
- Myth: Lifting heavy makes you bulky.
Fact: No, it makes you strong.
Lifting heavy weights is amazing for your bone health and supports healthy muscle mass, which is especially important to focus on as you age. Women typically begin to lose muscle mass at a rate of 3-5% per decade after the age of 30. This rate can, unfortunately, accelerate significantly after the age of 60. However, when women lift heavy, they can prevent this rapid loss of muscle. Additionally, lifting heavy weights can help your bones significantly, as weight-bearing exercises put stress on the bones, which stimulates the body to increase bone density and ultimately reduces the risk of fractures.
- Myth: Jumping and running are bad for your knees.
Fact: High-impact moves like running and jumping can be beneficial for your bones, balance, and joints overall.
While it may seem counterintuitive, jumping and running, which have both been demonized in the past for causing knee and joint issues later in life, have immense benefits for your body. Not only do these moves increase your bone density, which better supports the joints in the knees and legs, but they also strengthen those muscles that surround the knee joint such as the quadriceps, hamstrings, and calves. Additionally, high-impact movements help circulate synovial fluid within the knee joint, reducing friction and lubricating cartilage. Lastly, these movements aid in balance and coordination, which is helpful in reducing falls as you age.
- Myth: You can spot-reduce areas of fat on your body with specific exercises.
Fact: Spot-reduction of fat is simply impossible, as each body is unique and will lose fat differently based on how the individual stores it.
Genetics, body composition, and overall lifestyle play significant roles in where you lose fat first, and there isn’t anything specific you can do to influence that. Your body doesn’t burn fat from the specific area you’re exercising—instead, it receives an overall benefit from the movement. When you exercise, your body uses fat stores from various parts of your body for energy, not just the area being worked. A proper fat loss program ideally includes a combination of overall full body workouts incorporating both strength and cardio in addition to a well-balanced diet that focuses heavily on consuming whole, minimally processed foods while maintaining a calorie deficit.
- Myth: Women should slow down their fitness activities as they age to avoid injuries.
Fact: Women should continue being physically active to reduce their chance of injuries and chronic medical issues.
Physical activity is vital to maintaining overall physical health, and women should continue making the effort to keep moving as they age. A study published in the Journal of the American College of Cardiology found that women who exercised regularly were 24% less likely to die from any cause and had a 36% lower risk of fatal heart attack, stroke, or other cardiovascular events compared to women who did not exercise. Additionally, many studies have shown that women who participate in regular weightbearing exercises, such as weightlifting, walking, and dancing, can reduce their risk of fractures by up to 50% or more. So whatever way you choose to move, it’s going to add up to a longer, happier life than if you’re sedentary.
Now that you know the facts, you can move into a new fitness routine with confidence! And remember, Southlake Orthopaedics is always here for you if you are experiencing any orthopedic issues, from head to toe. Our clinics are home to the expertise of physicians in every orthopedic specialty, and you can trust us to provide you with personalized and compassionate care, utilizing the most advanced medical technology available while we do it. If you would like to make an appointment to see us, contact us by filling out our online form or by calling 205-985-4111