The 10,000-step myth and the health goals you should aim for
anything one week. “Remember, it’s an average over your lifetime.”
3 4 Aim for a resting heart rate of under 60bpm:
Fitness is the strongest predictor we have of mortality. It might seem perverse but, says Dr Kelly: “You can be overweight and fit and have a longer life expectancy than someone who is lean but unfit. It’s important to do a suitable amount of exercise that will boost your aerobic capacity. Ultimately that is the thing that will predict how quickly you’ ll die.”
A good measure, says Mayfairbased personal trainer Matt Roberts, is: “Is your resting heart rate below 60 beats per minute? If it isn’t, you may need to increase your physical activity.”
So those 10,000 steps might not count for anything much if they’re leisurely. Curtis Valentine adds: “The British Heart Foundation says you should walk like you’re on your way to an important appointment, just slightly out of breath.”
Don’t be inactive for more than 90 minutes:
A lack of movement is directly linked to cardiovascular disease. “I wouldn’t go as far as to say inactivity is the new smoking, but it’s absolutely up there,” says Dr Kelly.
He recommends getting up every 90 minutes and stretching your legs. “That means, every hour and a half, make a cuppa or pop outside to get some fresh air — your body will thank you.” Apps such as Alarmed allow you to set reminders for yourself, making this easier than ever.