Bhinneka News Online: 4 workout myths, debunked

Friday, 21 April 2023

4 workout myths, debunked

Friday, April 21, 2023

CNBC Make It Life helps you lead a healthier, richer and more fulfilling lifestyle.
By Aditi Shrikant

Don't believe these 4 workout myths, says 2021's 'Fitness Influencer of the Year'

Starting a new workout regimen can be intimidating, which is why so many of us look for every possible excuse to delay it.

But science shows that regular exercise is important for both physical and mental health.

To help you get rid of the "gym jitters," we asked Lucy Wyndham-Read, the "Fitness Influencer of the Year" for 2021, about common exercise myths that often deter people from working out.

Here are her top four:

"Everyone's judging me in the gym." "The reality is, most people are in the gym, or work out, to focus on their well-being," Wyndham-Read says.
"I won't see results if I exercise at home." Working out at home is convenient and allows you to exercise without worrying about how you'll get there or what to wear. "Our bodies are like gyms in themselves. We can do so much without having to use equipment," she says.
"My workout needs to be long to be effective." You don't need a full hour each day. In fact, plenty of research indicates that a short workout can be more effective because you can up the intensity, she says.
"If I don't have 'perfect abs,' I'm not doing it right." Social media feeds into unrealistic expectations about fitness. Instead of comparing your progress to others', focus on why you want to exercise. Besides, there are more important outcomes than a six-pack, Wyndham-Read says: "The better results are what your blood pressure is [and] your resting heart rate. Knowing about that is so important."

Ditching these myths can help motivate you to exercise in a way that works with your lifestyle.

This Week We Tried: Cutting down on social media

When I used a fake birthday to create a Facebook account at age 9, I didn't know I'd eventually become dependent on social media.

In the 15 years since, I've immersed myself in social media almost every single day and in college, I averaged 14 hours of screen time per day. For Gen Zers like myself this isn't rare, and neither are the toxicities that come with social media.

I experienced this firsthand starting in 2020. For about two years, I was sleep deprived, self-critical and depressed. So this January, I decided to make a change.

I started small, trying to limit my social media consumption first in the mornings. Instead of spending an hour or two scrolling before getting ready for work, I exercise, meditate, write in my journal, clean or read a book. I make a point of putting social media away about an hour before I go to sleep, and monitoring my phone's screen time analytics to hold myself accountable.

Doing this cut my screen time in half and had significant health benefits. My depressive symptoms are already noticeably lower. I'm more self-confident, and I feel less of an urge to compare myself to others on the internet.

My next goal? Limit my social media intake to just 30 minutes per day. Wish me luck.

— Make It reporter Ashton Jackson

How To Talk To People: A 5-point plan for checking in on a friend

If you've noticed a friend being more negative than usual or indulging in self-destructive behaviors, it might mean they are slipping into an unhealthy mindset and would benefit from some additional support.

Here's how to "check in" on a friend without seeming judgmental:

Make sure you can handle a deeper conversation. Take stock of your own mental health and only approach your friend if you have enough in your tank.

Ask specific questions. If you start with "What's up?" you'll get an autopilot answer. Instead, ask questions that signal you want a real response, like "How has your week been?" or "How are you managing everything on your plate?"

Consider pace and timing. Slow down while asking questions. This indicates you don't want a canned answer. Also make sure you have the time for a full conversation.

Strike the right tone. Be compassionate. You want your friend to feel safe divulging. It might also help if you confide in them about a point in your life when you were struggling.

Follow up. If they say, "Oh, I'm fine," ask again. If they insist they are content, let them know you're available to talk if they change their mind.

Speed Read: The No. 1 thing all successful couples do

In a recent interview on her online class platform "Sessions," psychotherapist and bestselling author Esther Perel talked to renowned clinical psychologists John and Julie Gottman. The Gottmans' core focus is how to make relationships, and love, last.

One commonality most successful couples had, the Gottmans found, was their ability to do "repairs." A relationship "repair" is any attempt to defuse tension and stop escalation. It can be an action or just a statement.

"The couples who really were successful a few years down the road were the ones who made repairs," Julie Gottman told Perel. "They made repairs when their partner didn't receive a bid for connection. They made repairs if they said the wrong thing, [if] they blurted out the wrong thing."

Making repairs doesn't mean orchestrating grand gestures or even apologizing. It can take the form of a mundane question mid-fight.

Asking a partner if they'd like coffee or if they need anything from the store when you're still upset shows that you still think of them as a human you value and not an obstacle or inconvenience.

John Gottman gives an example from one of his clients who just fought with his partner: "One guy said, 'Well now that we've destroyed each other's personalities, how about a piece of cheesecake?'"