Revisiting Health Guidelines
This week, a study caused quite the buzz, suggesting that the long-standing goal of taking 10,000 steps a day might be more flexible than we thought. Most of us, at least those who keep track, let out a collective sigh of relief when we learned that hitting just 7,000 steps could be enough for good health.
This revelation makes you wonder about other health targets we often adhere to. Can we still live long, healthy, and happy lives even if we don’t meet all these targets? We looked into some popular health benchmarks, consulted experts, and sought to understand their origins and get their take on the possibility of some leeway.
So, how vital is sleep, really? What’s the magic number for exercise? And, what about hydration—how much water is necessary?
Just to clarify, what follows is not medical advice. It’s more of a casual exploration of the health ideals we often keep in mind.
Water (6-8 glasses a day)
The NHS suggests that adults should drink six to eight glasses, or about 1.5 to 2 liters, of water daily. But do we really need to be that strict? Professor Neil Turner, a kidney specialist, argues that humans thrived for millennia without measuring their water in pints or liters. He rhetorically asks why we need gadgets to tell us how much to drink, likening us to mice who manage just fine without them.
In his view, our bodies are designed to know what they need—hungry? Eat. Thirsty? Drink. But is it really that straightforward? He notes this principle works for most people, although those with specific health issues might need to drink more.
If our urine is dark, that’s not a cause for alarm—it’s just the kidneys doing their job by conserving water. Dr. Linia Patel, a performance nutritionist, sees things a bit differently. Factors such as body size, heat, or alcohol consumption can affect how much we need, and she supports a daily target of 1.5 to 2 liters, especially for women. She often sees signs of dehydration, like fatigue and cravings, and points out that staying hydrated is relatively straightforward if one is consistent.
Sleep (7-9 hours a night)
When it comes to sleep, the NHS recommends seven to nine hours each night for adults, leaving little room for debate. Professor Ama Johal, a sleep specialist, emphasizes sleep’s role in maintaining health, linking it to reduced risks of obesity, diabetes, and even lowered mortality rates. Citing research involving 10,000 British civil servants, he explains those averaging fewer than five hours are at higher risk for early death.
But could we get away with hitting just six hours? Professor Johal firmly says no—lowering the standard might lead people to think it’s acceptable to skimp on sleep. As for napping, he advises caution; trying to catch up on sleep during the day can actually disrupt nighttime rest. Still, short naps may help refresh the mind and even mitigate the effects of insufficient nighttime sleep.
For those struggling to meet the seven-hour mark, he recommends aiming for a few solid nights of sleep each week and raising awareness about its importance.
Two Manchester-based walkers, Emily and Lucy, resonate with this dilemma—they find themselves battling anxiety that interferes with their sleep but are striving toward that seven-hour target.
Exercise (150 mins a week)
On the other hand, Emily and Lucy excel at exercise, actively participating in a group called “Soft Girls Who Hike.” They enjoy walking, which they claim has positively impacted their mental health and fostered connections with other women. While they don’t adhere strictly to every health benchmark due to life’s unpredictability, they manage to meet a target of about 7,000 steps each day, alongside longer walks on weekends.
The Chief Medical Officer recommends at least 150 minutes of exercise weekly, plus two strength training sessions. Is this feasible for most people? Dr. Sinead Roberts, who works with elite athletes, urges a realistic approach: while physical activity and strength training are crucial, it’s essential to weave them into one’s life flexibly.
“Rules are for the obedience of fools and guidance for the wise,” she remarks, as she points out that even a single strength session combined with moderate exercise can be very beneficial. She likens health to a highway—the more you do to stay fit, the wider your road is, allowing for more off-course deviations.
This perspective aligns with Emily and Lucy, who are content to gradually chip away at health benchmarks. They might give meditation a shot, even if it’s just for a few minutes, without stressing excessively about meeting strict goals.
Mindfulness (10 mins a day)
The NHS suggests dedicating 10 minutes to mindfulness each day through its Every Mind Matters initiative. This practice involves focusing on the present—acknowledging thoughts and feelings as they come without judgment. Some studies have even shown potential brain benefits from such practices.
Psychologist Natasha Tiwari believes 10 minutes is a proper starting point for the mind to settle down and make the most of the mindfulness experience. Yet, juggling busy lives makes it tough to squeeze in even this small amount of time, raising the question—could aiming for such targets itself add stress?
Ms. Tiwari disagrees. She posits that it’s not about the time dedicated, but rather the awareness of mindfulness and how we weave it into our daily experiences. Even brief moments of pause can yield positive effects.
Most experts suggest while these benchmarks are helpful, it’s better not to become fixated on specific numbers. Instead, strive to integrate a healthy mindset into your daily life regarding nutrition, exercise, and mental health. Speaking of which, after typing for a while, I just learned another health recommendation: limit sitting to under eight hours per day. So, time to get moving.
