From walking 10,000 steps a day to limiting alcohol intake, modern health advice is full of targets that can feel overwhelming. But do these popular guidelines actually hold up under scientific scrutiny?
The NHS recommends 150 minutes of moderate or 75 minutes of vigorous exercise weekly. Dr Gavin Sandercock from the University of Essex argues that while these are minimum thresholds, vigorous exercise yields the most benefit, reducing the risk of death from any cause by up to 15%. However, many people overestimate their physical activity, and motivation remains a challenge.
Sleep is another area of focus. Seven to eight hours per night is ideal for most adults, according to Dr Nilong Vyas, a paediatric sleep expert. While some people can function on less, prioritising sleep over late-night tasks and avoiding screens before bed can improve both mood and health.
UK health authorities advise no more than 14 units of alcohol per week, spread over several days. Sir Ian Gilmore, chair of Alcohol Health Alliance UK, notes that even moderate drinking can pose risks, particularly among non-dependent drinkers who form the bulk of alcohol-related harm. He stresses the importance of awareness and intentionality in reducing consumption.
The 10,000 steps target, widely promoted since the 1964 Tokyo Olympics, is more marketing than science. Dr Sandercock recommends a 15% increase in daily steps, particularly for older adults, for whom 6,000 steps may suffice to avoid frailty. While pedometers can initially boost walking, their long-term effectiveness is limited.
When it comes to nutrition, RDAs (Recommended Dietary Allowances) serve as a general guide. However, Dr Susan Fairweather-Tait warns against over-reliance on supplements, which can lead to dangerous overdoses of certain nutrients like vitamin A and selenium. Dr Sarah Berry adds that a varied diet is typically sufficient for most people, though supplements may be useful in specific cases like pregnancy or veganism.
Ultimately, experts agree that while these guidelines offer a useful framework, they must be adapted to individual lifestyles and health needs. Rather than obsessing over numbers, the key is to embed these healthy habits into achievable, enjoyable routines.
