It’s time to reconsider some long-held beliefs about exercise
Think you need to walk 10,000 steps a day to be fit? Or that loading up on protein bars will help to build muscle? It’s time to reconsider. The latest research suggests that many long-held beliefs about fitness are not borne out when exposed to scientific scrutiny.

To help you approach your fitness routine with healthy and realistic expectations, we set the record straight on the most common fitness myths we hear.

Myth #1: You should exercise intensely every single day
Yes, it's important to maintain an active lifestyle and get up and move throughout the day, but it's equally important to rest and allow your muscles to recover from more intense workouts. You should have at least one rest day to recover. Rest includes sleep. It's a huge part of your recovery. It's only the time of day your body is completely resting.

If you're waking up in the wee hours – or staying up late – to squeeze in your workout, it might be wise to rethink your routine and find ways to compromise. For instance, instead of working out for an hour, you can sleep for an extra 30 minutes and workout for 30. Listen to your body. You want to be rested to perform optimally.

Myth #2: The longer the workout, the better
Speaking of workout length, it's easy to think that the more hours you log at the gym, the better the workout you get. But sometimes less is more. It really comes down to how you exercise and what you're looking for. If you can get a really intense, efficient HIIT workout in 30 to 40 minutes, that can be more effective than spending two hours lifting weights or doing moderate cardio at the gym.

Myth #3: You have to eat within 30 minutes after a workout
Though experts agreed it's important to eat as soon as you can after a workout, it's not the complete end of the world if you miss the 30-minute window.

Refuelling is important. Your body is really vulnerable and soaks up nutrients like a sponge. The 30-minute window is ideal, but it's really 30 to 90 minutes.

The key is to eat a mix of carbs and protein to help with muscle protein synthesis and prevent muscle breakdown. Experts recommend aiming for 15 to 25 grams of protein within an hour after the workout. Some of our favourite post-workout meals are a Greek yogurt bowl, egg sandwich, fruit and protein smoothie, or grilled chicken wrap.

Myth #4: Strength training will make you bulky
The fear of bulking is one of the most common misconceptions we hear. While many women are afraid to increase the weights they use because they think it will cause them to look bulky, experts reassure that it's not that simple.

On the contrary, by adding weights to your routine, you can enjoy the benefits of building lean muscle and burning fat. Studies have also shown that resistance training can help preserve bone mass, which can help prevent osteoporosis.

For an easy way to start strength training, we love HIIT, or high-intensity interval training, because it combines both cardio and weights, leading to increased heart rate and an after-burn effect.

Myth #5: You should do static stretches before and after a workout
While it's true you want to stretch pre and post-workout, there's a distinction in the types of stretches you should be doing before and after. Many of us probably remember being told in gym class to touch our toes before running the mile. Turns out, this type of static stretching before a workout, where you hold a position for a few seconds, can actually lead to more harm than good.

You should always do static stretching after working out since your muscles are warm. But if you pull your muscles when they're cold, they're going to snap, sort of like a cold rubber band.

Instead, do dynamic stretching before your workout to get the muscles warm. Think movements like a light jog, arm swings, jumping jacks, or high knees. These movements stretch the muscles to their full range of motion and emphasise mobility.

Myth #6: You need an expensive membership or equipment to be fit
Today's workout equipment can cost a few thousand – and gym memberships can get pricey. But leading a healthy lifestyle doesn't have to be so expensive. If you're just starting your fitness journey, finding ways to make fitness a part of your lifestyle, rather than investing in expensive and complicated equipment. The goal is to find a long term solution and a sustainable lifestyle.