10 Truths to get you moving more

“It’s too expensive.”

“I have to get it done in the morning.”

“I need fancy equipment.”

“I’ll bulk up.”

These are some of the strongest myths out there about getting active, and they make it easier to bail on your move-more goals. In fact, science shows that how we think about an activity alone can impact our actions. That’s why these stubborn misconceptions keep many of us sidelined.

On the flip side, science also shows us that being more active can increase weight loss by 20 per cent. With almost 42 per cent of people not doing enough physical activity, it’s time to bust common activity myths. Let’s kick a few of the most common ones to the curb and replace them with truths and strategies that’ll help you get your body in motion.

1. Truth: Activity adds up! You don’t need a whole sweaty hour of exercise. Every bit of movement counts—so lots of short walks? Great!

2. Truth: You don’t need a gym… or fancy equipment, so save your pennies. You can hit your activity goals just by climbing stairs on your commute, playing with your kids, or stretching in your PJs.

3. Truth: You can start where you are today. It’s better to begin with a doable activity and work your way up. A brisk walk, some squats, a bike ride—try anything that gets your heart going.

4. Truth: Strength training is key (and no big deal). Forget what you’ve heard about resistance training. It doesn’t require giant clanking weights. Try simple exercises that work against gravity (like planks, lunges, and modified push-ups).

5. Truth: It’s not all about weight lifting. An activity that makes your bones, joints, and muscles stronger is anything that makes them work more than they’re used to. That means heavy gardening or carrying large items counts. A Pilates class is a great place to start.

6. Truth: Fun wins. Activity doesn’t have to feel like work. Do what you enjoy and you’ll be more likely to stick with it.

7. Truth: Timing is anything. Working out burns the same number of calories any time of the day, so you don’t need to worry about fitting activity in before work. Try a lunchtime walk (work clothes are fine) or get in steps after dinner—whenever it’s easiest for you.

8. Truth: All activity burns calories. Once short term energy stores are used up, your body uses that stored fat for energy. By sticking to your SmartPoints® Budget, you’ll be creating an energy deficit for weight loss, too.

9. Truth: Working out won’t make you bulk up. Add activities that will help tone your body and won’t build mega muscles. Combining this with your SmartPoints Budget will deliver weight loss while you tone.

10. Truth: Activity is about more than weight. The benefits go way beyond the scale. Want a better mood, sounder sleep, and lower risk for a host of diseases? Two words: Just move!

Did you know you can use your FitPoints® one to one for SmartPoints? Head to your profile in My Day and click on the wheel in the upper right corner to access your Settings. You’ll then tap on Food Settings and scroll to the bottom to Swapping. Choose the method that works best for you. Just keep in mind that it’s best to be truthful about your activity and think of FitPoints as a reward for putting in the work.