Myth of 10,000 stages – Do we really have to stick to the recommended daily doses?

It seemed that there was a sigh of collective relief when a study, published this week, suggested that 10,000 steps a day is not the utopia of health to which we were all led to believe.

The news that we only had to reach 7,000 stages was enough to stop literally in our steps of steps.

So what about some of the other health targets that many of us swear? Can we not fall from the brand but always live a long, healthy and happy life?

We have taken a handful of healthy lifestyle benchmarks mentioned, examined them with various experts to know why they exist, explored health claims and, above all, we asked if there was a workplace.

Is sleep so important that we have to spend so much from our lives to doing so? How much exercise is enough? What about drinking water? How much do we really need?

Disclosure – What is below is not a medical advice, it is more an inspection of many health ideals that we have on our radar.

According to the NHS, the average adult should drink between six and eight glasses (1.5 to 2 liters) of water per day. However, maybe we don’t need to transport our fancy flags with us as much as we thought.

Professor Neil Turner, kidney specialist at the University of Edinburgh, says that as human beings, we exist for thousands of years without knowing what a pint or a liter was.

“I mean, mice don’t need flashing water bottles telling them how much to drink – why?” he said.

“Our bodies are installed to do things well – we eat when we are hungry, we breathe when we need to breathe, and we drink when we are thirsty.”

Oh.

Is it really so simple? According to Professor Turner, who has seen many kidneys in his time, this rule applies to the vast majority of us. Those who have specific conditions, such as a kidney disorder, may have to drink more.

He says that if our urine is dark, in the population in general health, we should not panic that we have not drunk enough – it is the kidney that does its job. It reserves water in our body, he explains, and our body should tell us that we are thirsty and then we will see a drink.

Dr. Linia Patel, a nutritionist of performance, does not agree. We could drink different quantities, she says, because of factors like our size, how hot we are, that we drink alcohol, but she thinks that having a target of 1.5 to 2 liters is a good thing – especially for women.

“I would certainly say from the point of view of women’s health, where I work, what I see is a lot of symptoms [associated] to be dehydrated. It could be fatigue, constipation, brain fog, feeling of hunger [or] cravings. “”

She says that if the problem is linked to hydration, it is “easy to do well, if you are consistent with this”.

Pass to Dormed – The NHS recommends seven to nine o’clock per night for the average adult, and there is not a lot of work margin to have there.

Professor AMA Johal, a specialist in sleep disorders, says that sleep is vital; Without that, we are starting to shave years of our life.

“The evidence is there, there are huge research bodies that show that the health benefits are multiple.

“A good night’s sleep – which is at least seven hours of quality sleep – reduces the risk of obesity, diabetes, depression and finally, it reduces mortality rates.”

He underlines a study which used 10,000 British officials – those who slept for less than five hours per night had an increased risk of early death.

But could we shave an hour from the minimum recommended – and be satisfied with six hours per night?

“No,” said Professor Johal. “As soon as we lower the limit, there is a risk that people will think that it is normal to sleep for less time.”

Cat nap?

“Unfortunately no,” he says, “our bodies have very different reactions to naps throughout the day, and finally if we try to make up for the hours that were missing during the night while sleeping throughout the day, we would have trouble falling asleep at night.”

But everything is not lost, the tablecloths among us – there are studies that suggest that a short rehearsal during the day can keep the brain young and compensate for sleep poor or broken the previous night.

Professor Johal suggests that for those who find it difficult to get the recommended amount, try to target a few nights of good sleep per week, and be “more aware than sleep is so important”.

Emily and Lucy are two walkers passionate about Manchester. But alongside their love love, the two women share a less healthy line: they find it difficult to acquiesce because of their anxiety.

But they say that the target of seven hours of sleep per night is something they “work”.

Emily and Lucy are however “clearly the clear” with regard to the exercise.

Thanks to their group, sweet girls who hike, they found a love of walking that has not only improved their mental health, they say, but connected them with many other women.

They did not try to meet all the healthy references on their radar, they explain, because “life is just part”. But they take 7,000 steps a day and take long low impact walks on weekends.

The chief doctor recommends doing 150 minutes of exercise per week and two strength training sessions.

Is it achievable for the most part?

Dr. Sinead Roberts, a sports nutritionist who trains elite athletes, is pragmatic in his approach. Although moderate strength training and physical activity are essential to maintain muscle mass, she says, as well as resistance to injury and support for our immune systems, you need to adapt the recommendations to adapt to your life.

“The rules are for the obedience of fools and the advice of the wise,” she said. “This sentence really applies here.

“I have friends who do nothing – and it really shows, I say:” You walk like an 80 -year -old child! “”

“But if you do a strength session per week and a moderate exercise, it’s certainly a good thing, just try to do more if you can.”

It uses an analogy of a highway – the more we can do things to stay healthy, which means, in turn, we can sometimes extinguish ourselves without facing a grassy rod.

“All these references are linked – you cannot just do a healthy thing and ignore the rest. Likewise, you don’t need to put you so much pressure to do them all.”

This attitude rings with Emily and Lucy, who say that they “cut” with pleasure some of the health references.

“For example, we could make five minutes of meditation [which is] Better than nothing, but we will not emphasize not to reach the recommended goal. “”

Thanks to its Every Mind Matters campaign, the NHS recommends 10 minutes of mindfulness per day.

Basically, instead of thinking about the future or thinking about the past, you pay attention to the moment, noting what is happening inside and outside ourselves, letting our thoughts pass without judgment.

Some studies suggest that activities like mindfulness can have a positive effect and also help change the structure of the brain.

Psychologist Natasha Tiwari, founder of the group Veda, says that 10 minutes is a good start to “give time to settle down, and the brain enough time to really benefit” from the mindfulness process.

But many of us lead well -filled lives and cut ourselves for 10 minutes during the day can be a luxury. In some respects, the fact that these targets can make life more stressful?

Ms. Tiwari does not agree – it is less the time spent and more awareness of mindfulness and the dissemination of our daily life.

“Even brief breaks,” she explains, “can always have a positive impact”.

Most of the experts I spoke to agree that even if the benchmarks are useful and that simplicity is essential, it is best not to fix on a number. Rather, find a way to incorporate a healthy vision of diet, exercise and mental health in everyday life.

After being seated for a while to write this, I will sign – there is another health reference that I have just met: limit the session for less than eight hours a day. So I better move.

George Sandeman’s additional report