We’re a society that constantly sets targets for ourselves, and this is especially true when it comes to our health and wellbeing.
Good health and wellbeing is a game of numbers, with 8 hours of sleep, 10,000 steps, 5 servings of fruit and veg, and 8 glasses of water per day just some of the recommendations floating about and influencing our schedules.
So, are these common health and wellbeing targets fact or fiction? Read on to discover which lifestyle guidance you should follow and what you’re best avoiding.
Fact: Eating 5 fruits and vegetables a day is best
The 5 a day campaign originated from the World Health Organisation (WHO) and can help lower the risk of many health problems. But as well as hitting your quota (which is really more of a baseline intended to get you thinking about the composition of your meals), you should aim for good variation in your diet. The vitamins, minerals and nutrients offered by a rainbow of fruits and vegetables help maximise the benefits and keep health issues to a minimum.
Fiction: Everyone should get 8 hours’ sleep per night
While 8 hours of shut eye per night is deemed ideal for the average adult, it’s not sleep quantity that matters, but sleep quality. Quality means falling asleep in a timely manner, ideally within 30 minutes or less; staying asleep; and having a limited number of awakenings throughout the night.
Feeling well rested is the key to reaping all the rewards of better sleep, including reduced risk of chronic conditions, lower daytime fatigue, and fewer mental health issues.
Remember, when it comes to guidelines for sleep quality and quantity, your age plays a defining role. Sleep patterns change over time, which means what satisfied you in your 20s may not be as nourishing in your 40s, 50s or 60s.
Fact: Adults should get at least 150 minutes of exercise weekly
Keeping your body moving in adulthood is just as important as in childhood. You may not have the time or the energy to unleash your inner child but aiming for at least 150 minutes of exercise every week is a great starting point, and one that’s recommended by the NHS.
The 150 minutes can come in many different forms – from those who like to head out for two long runs a week to others who’d rather get short HIIT (high intensity interval training) sessions in each day. Perhaps the most popular approach is working a manageable 30 minutes of exercise into five days per week.
The NHS recommends that this activity should be of at least moderate intensity, but depending on your physical health, vigorous exercise tends to yield the best results. You’ll also need to focus on muscle strengthening activities in the form of resistance training on at least two of those days.
Fiction: You need to walk 10,000 steps a day
Everyone has heard of the 10,000 steps a day rule, but did you know it’s actually the product of a marketing campaign from the 1960s instead of a theory backed by scientific evidence? Studies have shown that walking 7,000 steps daily can offer a similar outcome, with health benefits actually plateauing past this point. Having said that, taking long walks out into the countryside is rarely a bad thing for those whose muscles and joints allow – with benefits to mental health as well as physical associated with exploration and time in nature.
Fact: Don’t consume more than 14 units of alcohol per week
Limiting alcohol intake to 14 units or less each week has been proven to provide the lowest health risks. These units should be spread across 3 or more days with ideally completely drink-free days in between. To put this into context, a pint of higher-strength lager with an ABV of 5.2% contains 3 units, whilst a standard 175ml glass of red, white or rose wine counts as 2.1 units.
Drinking more than the recommended 14 units per week puts you at greater risk of cancer, cardiovascular diseases (such as heart disease and stroke), liver damage and disease, and mental health issues.