Tired of the wellness industrial complex? Six rules to ditch and what to do instead

"Being healthy shouldn't feel this complicated. Yet every week brings a new wellness fixation, from fibermaxxing to zone 2 training, creatine and cortisol-hacking. Between prescriptive plans, complex science and often contradictory advice, it can seem like being healthy is a full-time job or a hopeless cause. It's neither, argues Dr Ezekiel J Emanuel, a leading public-health physician, a professor at the University of Pennsylvania and former adviser to the Obama administration."

"Just get off your ass and move around. Fitness trends like zone 2 training, focusing on keeping your heart rate between 50% and 70% of your maximum, often overcomplicate things. I think making an obsession of getting all the details right is absolutely the wrong thing, he says. Simply getting some exercise and getting your heart rate up should be the goal. Walking, then progressing to running or other aerobic activity, delivers major gains."

"But after a point, more exercise isn't always better, says Emanuel: There is a plateau to how much benefit you're getting. The sweet spot remains 150 minutes a week (roughly 20 minutes a day) of activity vigorous enough to leave you slightly out of breath. Beyond that, you may be at risk of injury, Emanuel says. More important than benchmarks or challenges is consistency and not just with cardio."

Wellness culture often produces conflicting, prescriptive advice that makes healthy living seem complicated or overwhelming. Simple, sustainable habits deliver the largest benefits and reduce the burden of constant optimization. Regular movement of all kinds is the core recommendation. Aim for roughly 150 minutes per week—about 20 minutes a day—of activity that raises the heart rate enough to leave you slightly out of breath. Avoid obsessing over niche fitness protocols or trying to perfect every detail, because gains plateau and risk of injury increases. Consistency matters most, and exercise should include strength and flexibility as well as cardio.

Read at www.theguardian.com