Have you ever heard someone say that you need a gym to be active? Or that you need to feel pain to make progress?
The Move U Crew recently wrapped up celebrating Move UBC, 2025, where we encouraged the UBC community to embrace movement in ways that are accessible and fun. However, even with these opportunities to get active, many people still face barriers in the form of movement myths. These myths make physical activity seem intimidating, rigid, and often out of reach.
We’re here to set the record straight! Let’s debunk some of the most common myths so you can find your own way to move.
Myth 1: No pain, no gain
Many people believe that if a bout of physical activity was not painful, then it was not effective. While discomfort and challenge are normal during exercise, pain is not. Feeling pain could be your body’s way of signaling that you have reached your limit, and pushing through may lead to an injury.
The ‘no pain, no gain’ mindset can have detrimental effects both physically and mentally. Research shows that it can lead to overuse injuries in athletes and ignores the long term benefits of exercise on quality of life.
Move U Crew Tip: Instead of chasing pain, focus on movement that challenges you in a sustainable way, whether it’s walking, stretching, strength training, or playing your favorite sport. Listen to your body, and if something feels painful, pause, modify, or seek guidance. Movement should feel good, not punishing!
Myth 2: You need to workout for an hour for it to count
All movement is good movement! You can reap the benefits of movement even just by moving in 10 minute chunks. Shorter, high-intensity workouts or even breaks of physical activity throughout the day can provide significant health benefits. Whether you’re doing a quick 10-minute stretch, a brisk walk, or short bursts of movement, it all adds up. Studies have shown that short-duration, high-intensity exercises like HIIT (High-Intensity Interval Training) can improve cardiovascular health, muscle strength, and metabolic function just as effectively as longer sessions. Research also shows that 10-minute ‘movement chunks’ throughout the day improves health markers.
Move U Crew Tip: If you’re pressed for time, you can find 10 minutes during your day to move in a way that you find enjoyable. This could look like stretching before bed, dancing in your room, or taking a 10 minute walk before dinner. (Moves with the Move U Crew can help guide you through beginning your movement journey)!
Myth 3: Older adults should avoid exercise
A common misconception is that older adults should avoid exercise to prevent injury, but the reality is the opposite—regular movement reduces injury risk and improves overall health.
Research suggests that exercises, including resistance exercise, helps prevent several chronic diseases such as heart disease, arthritis, and type 2 diabetes in older adults. It has also shown to reduce the risk of osteoporosis and improves sleep and mood. Exercise is one of the best ways for older adults to maintain strength, mobility, and independence. Staying active helps prevent falls, reduce joint pain, and improve balance. The key is choosing the right type and intensity of movement based on individual needs.
Move U Crew Tip: It is never too late to start moving your body! As long as you start at a comfortable level, you can slowly progress to more intense exercises. Plyometrics, weightlifting, etc. are all within the reach of older adults.
Myth 4: You need to be good at sports to be active
Many people believe that if they aren’t athletic or skilled at sports, then physical activity isn’t for them. But movement isn’t just about competition and reaching the physical limits of the human body, it’s about finding ways to move that you enjoy and that fit into your lifestyle.
You don’t need to be an athlete to benefit from movement. There are countless ways to be active that have nothing to do with sports, such as walking, yoga, hiking, or even just stretching. Movement is personal, and the best kind of exercise is the one you enjoy and can do consistently. Whether you participate in movement recreationally or competitively, all forms of movement reap several physical and mental health benefits.
Move U Crew Tip: Movement doesn’t have to be about winning, scoring, or competing—it’s about feeling good and staying active in a way that works for you. It is also a great way to meet new people and learn a new skill. UBC Recreation provides many such beginner friendly introductions to movement like the Move More Learn More Program and Rec 101.
Myth 5: Time spent moving will hinder academic success
Many students believe that exercising or taking movement breaks will take away from valuable study time and negatively impact their academic performance. However, research shows that physical activity can actually improve focus, memory, and overall academic success.
Moving your body boosts brain function, helps you retain information, and improves concentration. Even short movement breaks can help you feel more energized and reduce stress, making study sessions more effective. Regular movement is an investment in academic success, not a distraction from it.
Move U Crew Tip: Incorporate movement into your study routine by taking a short walk between classes, do some light stretching during study breaks, or try a quick workout to refresh your mind. Even five minutes of movement can help you study smarter, not harder! This research even informs the Move U Crew’s most popular service- Movement Breaks (in classes, events, and meetings)!
At the end of the day, movement is personal. It should fit your needs, your schedule, and what makes you feel good. Whether it’s a few minutes or a full workout, every step, stretch, and breath of fresh air matters. Breaking free from movement myths allows you to enjoy being active in a way that works for you. Explore new ways to move, and remember that the Move U Crew is here to support you in moving in ways that feel fun, accessible, and sustainable—so go ahead, find what moves you!