I’m a health expert – these six rules to staying fit are actually a myth
FEEL under pressure to make sure your fitness tracker ticks over the sacred 10,000 steps-a-day mark?
Well, you can quit marching on the spot, trying to make up numbers.
A study from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US has revealed that 10,000 isn’t the magic number we were told it was.
The researchers found 4,000 strides was enough to keep health in ship-shape and reduce the risk of premature death.
While just over 2,300 would give your heart and blood vessels a boost,
Which made us think, what other health myths do we take as fact? Ella Walker reveals all.
A SIX-PACK INDICATES PEAK HEALTH – FALSE
A SUPER-toned midriff and rock-hard abs do not guarantee perfect health, sorry.
Lucy says: “If you work at it enough, shedding fat that lies on top of your muscles and building those ab muscles, you can get a six-pack.
But this may have been done by restricting food – not healthy – and only working out the abs and ignoring all other exercise, which again, is not healthy.”
Exercising as a whole and not missing meals is key.
YOUR FIVE-A-DAY IS VITAL – TRUE
THIS one is non-negotiable, and if you can hit more than five, even better.
Nutritionist Louise Pyne says: “Getting your five-a-day is vital to keep your body healthy.
“Brightly coloured fruit and veg help provide your body with the vitamins, minerals and antioxidants needed to keep each of your body systems functioning efficiently.”
LOSE WEIGHT BY TARGETING AREAS – FALSE
IF only it was that easy. Personal trainer Lucy Gornall says: “You can target areas you want to strengthen, but with weight loss, it’s not so straightforward.
“While weight might easily fall off our legs and arms, the tummy area could be the last place that loses weight.”
She adds that genetics can also have an impact.
DRINK 6-8 GLASSES OF WATER A DAY – TRUE
CONFIRMING the health tip, Pyne says: “Drinking six to eight glasses of water is essential to stay hydrated.
“Adequate water intake will help offset fatigue, and poor concentration, and don’t forget hunger is often mistaken for thirst.”
She adds: “You can also put in cucumber slices, lemon and mint to plain water to naturally liven it up.”
USE SUN CREAM ONLY IN SUMMER – FALSE
SOME people think you don’t need protect your skin from the sun in Britain during summer, let alone winter.
But everyone, regardless of skin tone or colour, should always wear sunscreen of at least SPF 30, with a UVA rating for four stars, every day.
Not only does it reduce the risk of skin cancer, but, GP Dr Rachel Ward says: “It keeps you looking youthful.”
EXERCISE 150 MINS EACH WEEK – TRUE
ABSOLUTELY – that should be the minimum.
Gornall says: “Exercise has been proven to have so many benefits and you don’t have to go hard at the gym.
“Walking is a great, calming, low impact exercise. If we have time to spend scrolling Instagram, we have time to do some exercise!
“There is simply no excuse to not be doing at least 150 minutes a week – as recommended by the NHS.”
NAB EIGHT HOURS OF SLEEP – TRUE
THIS is spot on for “healthy adults” according to the NHS, who advises you get six to eight hours a night.
However, sleep quotas can differ for different age groups. For instance, babies, young children and teenagers need more rest, but it is normal for new parents to manage (even if it doesn’t feel like it) on very little, and over 65s often need slightly less too.
YOU SHOULD COUNT CALORIES – FALSE
WOMEN should aim to consume 2,000 calories a day, and men 2,500, but constantly totting up isn’t advised.
Pyne says: “Calorie counting can aid weight loss but it’s not always the best route for long term health.
“It’s better to eat a whole food diet rich in complex carbs, protein, good fats and fruits and veg, than opt for low calorie items packed with additives, like diet fizzy drinks or low- cal ready meals.”
SUGAR-FREE IS BETTER FOR YOU – FALSE
IT might seem counter intuitive, but no, this isn’t always true. This is due to how sugar is substituted.
Pyne says: “Sugar free and low fat foods are often replaced with sweeteners and preservatives so it’s usually better to choose full fat options. If you’re choosing for example a yoghurt, go for a full fat Greek version and add fresh fruit to sweeten.”
DEPRESSION MAKES YOU WEAK – FALSE
BUSTING the myth, Rosie Weatherley, information content manager at mental health charity Mind, says: “Living with a mental health problem, such as depression, anxiety, bipolar disorder or PTSD, is often a very testing experience.
“It can be a sign of strength to seek support for yourself, or to speak openly and honestly about what you are going through in life.”