Myth: I made a New Year’s resolution to get to the gym more but now I’m starting to miss some days. I must be the only one.

Answer: BUSTED!

Join the club…the failed New Year’s resolution club! Gold’s Gym recently identified February 7th as ‘fitness cliff’ day – the day when they start to see gym membership slow down after all those New Year’s resolutions. What’s happening? Often the goals that we set are just not realistic. Here are some tips to get you started (or re-started!):

1. Be specific! A goal like “I will go to the gym more often” is not specific enough. Instead, your goal is better stated this way: “I will go to the gym 3 days a week.”
2. Be realistic! Start slow to make some early and quick successes. If you aren’t currently active, it isn’t realistic to expect that you will walk 5 miles in a month. You are more likely to be consistent if your goals are realistic. Consistency leads to achievability when it comes to goals.
3. Write your goals down – in your calendar, smartphone, wall calendar. Pencil in your 3 days a week at the gym each week so it is part of your weekly schedule.
4. Reward yourself. If you’ve met your walking goals, get a snazzy pair of new walking shoes as a reward.

For more tips, check out Get active by starting simple!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There’s no time to be active during the holidays.

Answer: BUSTED!

And so it begins, the holidays and too many opportunities to eat…and sit, sit, sit. Think it’s hopeless to try to be active during the holidays? Not so. Here are some tips to help you be more active:

1. Start a new holiday tradition that focuses on fun and being active, rather than food. Walk before the holiday meal or after or both! For some people, activity reduces their hunger. Instead of driving around the neighborhood to view holiday decorations – walk around the neighborhood! Is shopping part of your holiday tradition? Include a mall walk as part of your activity for the day.


2. Engineer your environment. What does this mean? Change your home environment so that physical activity cues abound. Have sneakers and toys that promote physical activity such as balls and jump ropes in a place where you see them every day as a reminder to be active regularly. I keep my sneakers in plain sight – a reminder for me to think about how I can be active each and every day.


3. Think of new ways to add activity during the holidays. Watching a lot of TV? Get up and move or dance during the commercials. Bad weather keeping you indoors? Get some light scarves or balloons – throw them up in the air or play indoor volleyball with them. Walk the dog. Try a new workout video. Find more holiday physical activity information and healthy eating tips at http://missourifamilies.org/features/nutritionarticles/nut257.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Jumping rope is not considered exercising.

Answer: BUSTED!

Jumping rope is possibly the single most comprehensive and beneficial form of exercise a person can do. People of all fitness levels and athletic abilities can learn to jump rope in a relatively short amount of time. It is an exercise that is fun, entertaining and highly enjoyable.

Jumping rope can burn up to 1,000 calories per hour, depending on the pace a person jumps and their weight at the time, making it one of the most efficient workouts possible. It tones muscles in the entire body. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills by combining agility, coordination, timing and endurance.

Jumping rope is extremely enjoyable and can easily become a fitness addiction. Once you become even modestly proficient, the natural jumping rhythm takes over and hides the fact that you are actually vigorously exercising. This might explain why many athletes, especially professional boxers and other highly-conditioned athletes are literally able to jump rope for hours on end without tiring physically or mentally.

Additional information and tips on being active can be found at: http://extension.missouri.edu/p/N388

Contributor: Maude Harris, Nutrition and Health Education Specialist, University of Missouri Extension, harrismau@missouri.edu, 573.545.3516

Myth: Sports drinks are the best choice when I'm working out.

Answer: BUSTED!

Sports drinks have become very popular in the United States and many people assume that they are the best drink during a workout. In reality, sports drinks are only best for endurance athletes working out longer than one hour or during a competition.

Sports drinks replace electrolytes to ensure that endurance athletes are properly rehydrated. They also contain 6-8% carbohydrate to supply the athlete with energy. The carbohydrates are what give the drink calories which are beneficial for an athlete but counteractive for someone exercising to lose or maintain weight.

If it is the taste of sports drinks that you crave, try a zero calorie water substitute. These drinks come in many flavors and usually have added vitamins.

Ultimately, water is the best beverage choice when exercising. Water is one of the most essential nutrients our bodies need and even just slight dehydration can negatively impact performance. An easy way to monitor hydration is by urine color, which should be pale yellow in color.

For more information, see Be wary of energy drinks on the MissouriFamilies website.

Contributors: Jenna Silverthorne, Dietetic Intern, KU Med; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, schmitzda@missouri.edu, 816-482-5854

Myth: It’s too hot to exercise.

Answer: Busted, but...

It has been a grueling summer with high heat and humidity — it is important to pay attention to the effects of this type of weather on the body. High heat and humidity can make exercising dangerous by overwhelming the body’s cooling mechanisms, leading to heat illnesses, such as heat cramps, heat exhaustion or heat stroke.

It may be better to work out around the heat in the summer just as we do with the cold in winter. To prevent heat-related injuries:

• Exercise in the cooler times of the day.
• Wear lightweight clothing.
• Drink plenty of water before, during and after activity to prevent dehydration.
• Slow it down — reduce the intensity or duration of your activity.
• Check the heat stress index before beginning exercise and use appropriate caution if it is over 180.
• Move your exercise indoors. Walk at the mall, use home exercise equipment, try a new exercise, dance class or video.

Recognize the early warning signs of heat illness, which include cramps, excessive sweating, cold clammy skin, normal or slightly elevated body temperature, paleness, dizziness, weak and rapid pulse, shallow breathing, nausea, headache, etc.

You can still be active in the summer, just make sure to take a few extra precautions to ensure your safety.

Additional nutrition and health information can be found at MissouriFamilies.org.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: The best place to work out is the gym.

Answer: BUSTED!

It is important for each person to find their favorite setting to participate in physical activity. By finding your favorite exercise setting, it becomes easier to stick with an exercise regimen and achieve your fitness goals. There are many places to exercise other than the gym; however, if you find you are more focused and work out harder at the gym then that is where you should go. What if you have never stepped foot in a gym or fitness center?? Many offer free week-long trials and also include a free personal training session, so maybe now is the time to try it out.

If heading to the fitness center isn’t an option for you, here are a few other ideas…

Join a sports league such as softball or volleyball and get your spouse and kids involved for family fun.

Exercise to a workout DVD and get fit in the comfort of your own home. There are a lot of safe, fun exercise DVDs available. Find one that interests you such as a dance or kickboxing workout.

Find an exercise class at the fitness center. They usually charge for each class but are still a fraction of the cost of a full gym membership.

Walk or bike around the block with a friend or your kids.

Go to the ice skating rink. It is a great cardio exercise even though it doesn’t seem like exercise.

Play the Wii or XBOX Kinect with the kids for entertaining activity.

Remember to always stretch, stay hydrated and HAVE FUN!!!

Be sure to check with your physician before starting an exercise plan.

Additional nutrition and health information can be found on the Missouri Families website.

Contributor: Jill Miranda, Mo DHSS, Dietetic Intern; Denise Schmitz, M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension, 816-482-5854, schmitzda@missouri.edu

Myth: If I’m a woman and I don’t want to “bulk up,” I should lift lighter weights to get toned muscles.

Answer: Busted!

Muscle tone is a quack term that is often used in exercise infomercials. It can’t be measured, so infomercials can promise increased muscle tone without risk. The appearance of strong muscles can only be accomplished through strength training (weight lifting) and a minimal layer of fat over the muscles. This is best accomplished through a healthy diet and increased physical activity. It is not possible for women to “bulk up” in the sense that men can. Men have high levels of the hormone testosterone, which enables them to build more muscle than women. Most women can begin strength training with a pair of two or three pound dumbbells and work up to higher weights over time.

Strength training does more than improve your looks. It will lead to stronger bones which reduces the risk of osteoporosis and fractures; improve blood cholesterol and blood sugar; improve posture; decrease back pain; improve arthritis pain; and even improve mood and self confidence.

If you’re interested in beginning an exercise routine, check your Physical Activity Readiness and look for a Stay Strong, Stay Healthy program in your area to learn the basics of strength training.

Contributor: Mary Wissmann, MS, RD, LD, Nutrition and Health Education Specialist, St. Louis County, University of Missouri Extension, WissmannM@missouri.edu

Myth: I need to do my work-out for at least 30 minutes every day. I cannot split it up into smaller time slots.

Answer: Busted

It is recommended that adults get at least 30 minutes of moderate to intense physical activity on most days of the week for health benefits. Research has shown that the activity does not need to be done all at one time. You can split your workout into smaller time slots and still have the same health benefits. For example, you can do 2 15-minute workout sessions or even 3 10-minute sessions. While on lunch break, walk with a coworker around the building for 10 to 15 minutes. This is a great way to hold a short meeting or have some social time!

Regular physical activity has many benefits such as building self-confidence, increasing fitness levels, improving strength and flexibility, managing weight, controlling blood pressure, and building strong bones and muscles. Exercise is also a great stress reliever. Increasing the time or intensity of the workout has additional health benefits.

Visit the MyPyramid website for more information on types of physical activity and how it will benefit you. Visit the MissouriFamilies website for more information on health and fitness.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: Children today are not getting enough physical activity.

Answer: Correct!

Did you know that 9 out of 10 parents think their children are physically fit, but in reality only 1 in 3 are? With the hours of TV and playing video games increasing, something had to be cut out of the 24-hour day. Instead of physical activity getting the short end of the stick, have your children cut down on TV and video games. Children who are physically active experience fewer chronic health problems than sedentary children.

Parents, teachers and coaches serve as great role models for children, so it is important to participate in positive behaviors. Eating right and incorporating physical activity in your daily life is a good way to send positive messages.

Physical activity not only has great health benefits but it also has other positive outcomes such as building self-confidence and providing stress relief. Try family activities that will get everyone moving off the couch. Host a neighborhood 4-square game, go for a bike ride, make a day trip out to the zoo or park, even having a water balloon competition on a hot autumn day are all great ideas. Get out and play!

For more information on physical activity, visit the Missouri Families website.

Guest Contributor: Eva Hightaian, Nutrition Intern at the University of Missouri
Co-Author: Donna Mehrle, MPH, RD, LD, mehrled@missouri.edu, University of Missouri Extension

Myth: You only need to be physically active if you are trying to lose weight or tone your muscles.

Answer: Busted!


Physical activity has many health benefits beyond our outer appearance. Physical activity helps strengthen bones, improve heart-health, enhances our ability to perform normal daily activities, and helps control and prevent many chronic conditions. Those who perform physical activity regularly are less likely to develop heart disease, diabetes, hypertension, and high blood pressure. Regular physical activity also helps prevent certain types of cancer and lessens our risk for osteoporosis. Self-esteem and self-confidence are enhanced in those who are physically active. Physical activity also helps with stress management. People of all shapes and sizes can enjoy physical activity for the many health and mental benefits.

For more information, read the following articles on some of the benefits of physical activity.

Contributor: Denise Schmitz M.A., R.D., Nutrition and Health Education Specialist, University of Missouri Extention, schmitzda@missouri.edu

Myth: It doesn’t matter what I choose to eat before a sporting event, as long as I eat something.

Answer: Busted!

Planning makes a big difference in performance. Choose meals and snacks high in carbohydrates, while avoiding high sugar foods. Carb-rich foods give you quick energy without slowing you down. Good choices include:

DISHES/ENTREES
Spaghetti and red sauce
Macaroni and cheese
Vegetable soup

FRUITS/VEGETABLES
Baked white or sweet potatoes
Fruits and 100% fruit juices
Frozen fruit bars

BREADS AND PASTAS
Rice, couscous, quinoa and other grains
Breads, bagels, pitas, and tortillas

MILK
Nonfat and low-fat milk and yogurt
Nonfat and low-fat soy milk and soy yogurt
Nonfat and low-fat ice milk and frozen yogurt
Nonfat and low-fat puddings
Mozzarella cheese

OTHER
Sports drinks
Energy bars and gels


MEAT, BEANS, EGGS AND VEGETARIAN FOODS
Lean meats
Eggs, tofu, veggie burgers, soy nuggets

Contributor: Susan Mills-Gray, Nutrition & Health Education Specialist/Co-County Program Director, Cass County, University of Missouri Extension, mills-grays@missouri.edu

Myth: Drinking milk at the pre-game meal can cause stomach cramps.

Answer: Busted!

Unless a particular athlete has an allergy to milk or is lactose intolerant, there isn’t any reason to avoid 1% or skim milk during a pre-practice or pre-game meal. These two milks are an excellent source of both carbohydrate and protein with very little or no fat. Having 8 ounces of skim or 1% milk or yogurt up to 2 hours before a competitive event or practice can even help boost blood sugar for the early minutes of the event or practice – just the energy you need! The protein kicks in with more energy a little later.

Contributor: Susan Mills-Gray, Nutrition & Health Education Specialist/Co-County Program Director, Cass County, mills-grays@missouri.edu

Myth: I don’t have time to exercise.

Answer: Busted!

Michelle Obama's new initiative targeting childhood obesity has some words of wisdom for us all. Let's Move! Often we think exercise has to consist of an activity done for an extended period of time. The best place to start is to just start moving more.

Look at places in your day where you could add in some physical activity.

• Plan more steps during your day. Make extra trips to the copy machine or down the hall to talk to your coworkers rather than sending an e-mail or calling.


• Move and talk. Walk around the office during those conference calls. Have a small hand weight near the phone to use while talking on the phone.


• Don’t drive around looking for the closest parking spot-park farther away and walk to the door.


• Take the stairs instead of the elevator. A good rule of thumb is walk up one flight and down two.


• Don’t just let the dog out-walk the dog.


• Walk around the field while your kids play soccer or other sports.

It may not seem like much, but all those little steps will add up. The important thing to remember is to move more throughout the day!

Myth: Walking for exercise doesn’t count.

Answer: Busted!

When we think of exercise, visions of gyms and exercise equipment often come to mind. But walking can be great exercise. Walking is something just about anyone can do. All you need is a good pair of walking shoes and a safe place to walk.

Walking can reduce your risk of age-related conditions like heart disease, type 2 diabetes, high blood pressure, and osteoporosis. It can also reduce stress, control weight, build muscles, and increase your energy level. So let's move it!

You don’t have to focus on a structured walking program initially. A good place to start is by getting in more steps each day. Most Americans average 2,000 to 3,000 steps per day (about one to one and a half miles). Set a goal of working up to 10,000 steps (about five miles) over time. Try a pedometer to monitor the number of steps that you get in and watch your step count climb.

Regular physical activity will help keep you healthier throughout your life. It’s never too late to start but you should check with your health care provider before beginning a new exercise program. Let's get walking!

MYTH: You can get six-pack abs by using an abdominal machine a few times per week

Answer: Not Likely!


It is a common exercise myth that you can lose fat in a specific location by doing exercises to target that area. Doing lots of sit-ups or using one of the many abdominal machines you see on late-night infomercials will strengthen and firm your abdominal muscles, but you still might not be able to see the results. The ab exercises alone will do little to help lose the belly fat that is located on top of those muscles.


Exercising all areas of your body will help you build muscles. And since muscles burn more calories than fat, doing exercises to build total body muscle strength will greatly help with weight loss. Cardiovascular exercises, such as swimming, biking, running, walking, stair-climbing, or using elliptical machines, also provide a great workout because they are a good way to burn calories. Finally, eating a diet that is high in fruit, vegetables, whole grains, lean proteins, and low-fat milk products, and low in saturated fats, trans fats, and processed foods will help you shed the unwanted body fat, allowing all your hard work, and six-pack abs, to show through.

For more information, see the six-pack abs article on MissouriFamilies.org

Myth: I can’t exercise when it’s cold outside.

Answer: Busted!

It looks like it is going to be a long, cold, snowy winter. It’s easy to want to skip that physical activity and just curl up by the fire. But staying active is important to your health, even if the weather doesn't lend itself to being physically active.

You may have to adjust your physical activity because of the weather. Here are some suggestions to help you fit physical activity into your lifestyle, regardless of the weather outside:

• Change a current physical activity. If you walk outside, try walking at the mall or on a treadmill.
• Try something new. Dance classes, swimming, and water aerobics are all good indoor physical activities. Check out some exercise videos from your local library to use at home.
• Invest in home fitness equipment. From jump ropes and fitness DVDs to treadmills and stationary bikes, having equipment at home makes it easier to fit in exercise. You can often find good bargains on gently used exercise equipment but do your research first. Make sure it is the right piece of equipment for you.
• Add some strength-training activity. You don’t have to go to the gym to do this. Hand weights or resistance bands are easy tools to use at home. You can even use cans of soup or vegetables for hand weights.
• Do short bouts of activity during the day. Walk up and down a few flights of stairs at the office or get co-workers together over lunch for a physical activity break.
• Dress for the weather. If you go outside, dress for it. Staying active in cold weather is enjoyable if you are properly dressed.
• Put safety first. Choose an indoor activity if there are dangerous wind chills or icy conditions.

With a plan, you can make it through the winter months and stay physically fit.