Exercise Myths Part 4

 

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

Myth #7 - Drink 8 glasses of water per day.

It has reappeared in the media recently that, in fact, we do not need to consume 8 glasses of water per day. Research has been refuting this myth for years. The myth started back in the 1940's when the Food and Nutrition board recommended people drink 2.5 liters of water per day. What people failed to take away from the recommendation was the statement under the recommendation: "most of this quantity is consumed in prepared foods." This means that through the consumption of the foods and beverages we drink in the course of the day, we are consuming the recommended amount. There is no need to force yourself to gulp down an additional 8 glasses of water each day. Research has proven that for an otherwise healthy adult, there are no additional health benefits. I still recommend water as the best beverage to consume, but it is not the only beverage you can consume to maintain your hydration. 

There are currently no set recommendations on how much water people should consume during the day. There are so many factors that vary from a person's body size, what they eat, where they live, and what they do that can affect their water needs. 

Myth #8 - Squats are bad for your knees.

So many clients have come to me with knee trouble, often saying the doctor told them not to squat because it is bad for their knees. This claim has been made for years without supporting evidence or research. 

Squatting is an activity of daily living. How many times during the day do you stand up to get off your chair or the toilet, bend down to pick something up, get something out of a lower cupboard, walk up or down the stairs? All of these movements require you to perform some form of squat. 

There are many variations of the squat exercise. Some of them you may find more comfortable on your knees and some of them less comfortable. You should select the squat exercise that feels best for you. The squat is one of the best movements to increase strength in the lower body and very effective for improving your ability to complete activities of daily living. See your Pearce Community Center personal trainer to help you find the best squat exercise for you!

Myth #9 - Fresh fruits and vegetables are better than frozen.

The truth is many of the fruits and vegetables we buy every day at the grocery store were picked out of the fields almost 2 weeks prior to hitting the store shelves. A majority of the vitamin C found in those foods is long gone by the time it is brought home to enjoy. 

If you can buy your produce fresh from a local farmers market or pick from your own garden, the nutrient content is not lost. Frozen fruits and vegetables are picked and frozen at the peak of freshness, giving them a higher nutrient content than some fresh options. Buyers beware; some frozen fruit can be packaged in heavy syrup that adds unnecessary calories and lessens the healthy factor. Look at the ingredients on the food package. Try to avoid added sugar and salt in your frozen fruits and vegetables. Frozen fruits taste great when added to smoothies, yogurt and oatmeal where frozen vegetables taste great when added to stir fry, casseroles and soups. Don't be afraid to stock up or experiment with frozen fruits and vegetables.