If
there’s
one thing you can do today to transform your health, it’s
this: move
more.
Regular exercise lowers your risk of heart disease, stroke, cancer,
diabetes, osteoporosis, depression, dementia, chronic pain,
obesity—and
even improves sleep and happiness. In fact, physical activity is one
of the most powerful predictors of how long and how well you’ll
live.
So
here’s
the big question: why
are Australians moving less than ever?
We
sit on trains, planes, and in cars. We spend hours at desks and even
more on couches. Research shows that just two
hours of daily TV watching increases obesity risk by 23% and diabetes
risk by 17%.
But the flip side is just as powerful: an
hour of brisk walking lowers obesity risk by 34% and diabetes risk by
24%.
The
problem isn’t
just our lifestyles—it’s
also the myths
we believe about exercise. Today, we’re
busting some of the most common ones.
Myth
1: “I
don’t
have time to exercise”
Reality:
Even the busiest people in the world—including
prime ministers, CEOs, and parents juggling multiple jobs—find
time to move. Why? Because they know it’s
not optional.
Studies
show you don’t
need hours in the gym. Just 30
minutes a day,
broken into short bursts (like three 10-minute walks), delivers real
benefits.
Myth
2: “Not
exercising is normal these days”
Reality:
Being sedentary may have become a population trend, but it’s
far from “normal”
for
your body. Humans are designed to move. When we don’t,
systems break down—muscles
weaken, joints stiffen, fat stores increase, and disease risk
skyrockets.
Physical
inactivity is now considered one of the leading
risk factors for global mortality,
according to the World Health Organization.
Myth
3: “Strength
training will make me bulky”
Reality:
This one is especially common among women. The truth? Without very
high training volumes and testosterone, bulking up isn’t
likely. Instead, resistance training:
-
Strengthens
bones (crucial for preventing osteoporosis). -
Protects
joints and posture. -
Preserves
lean muscle, which boosts metabolism and helps manage weight.
Think
strength training as your “longevity
insurance.”
Myth
4: “If
I exercise, I can eat whatever I want”
Reality:
Sadly, you can’t
outrun (or out-walk) a poor diet. In fact, some new exercisers
actually gain weight—not
because exercise doesn’t
work, but because they reward themselves with extra food or spend
more time lounging afterward.
Movement
is powerful, but it works best alongside mindful eating.
Myth
5: “If
I don’t
lose weight, it’s
a waste of time”
Reality:
Exercise is never wasted. Its benefits go far beyond the scale:
-
Better
mental health and reduced stress. -
Stronger
immunity. -
Improved
sleep quality. -
Greater
energy and quality of life.
Weight
change is only one measure—healthspan
(the years you live well) is the real goal.
The
First Step is Half the Journey
If
you’re
thinking of becoming more active, congratulations—you’re
already halfway there. The Greek proverb reminds us: “The
first step is half the journey.”
So
take that first step today. It doesn’t
matter whether it’s
a walk around the block, a stretch at your desk, or your first gym
class. What matters is that you move—and
keep moving.
References
-
Hu
FB, et al. Television
watching and other sedentary behaviors in relation to risk of
obesity and type 2 diabetes mellitus in women.
JAMA. 2003. -
Arem
H, et al. Leisure
time physical activity and mortality.
JAMA Intern Med. 2015. -
World
Health Organization. Physical
inactivity: a global public health problem.
2023. -
Westcott
WL. Resistance
training is medicine: effects of strength training on health.
Curr Sports Med Rep. 2012.
