The 'triple 7' rule is a concept developed by James Breese (personal trainer and founder of Strength Matters) which looks at the foundations of our day-to-day activity that can improve our overall health.
At present, 63% of Australians over the age of 18 are overweight or obese (Australian Institute of Health and Welfare, 2017). One in two adults do not meet the physical activity guidelines (150 minutes per week).
These alarming statistics aren't just bound to Australia.
Most first world nations experience similar numbers and it is from this the 'triple 7' rule was born.
The 'triple 7' rule is quite simple. It focuses on these three health fundamentals — walking, water and sleep. Here's what you can do daily to better yourself:
- walk at least 7,000 steps a day
- drink 7 glasses of water
- sleep 7 hours a night.
These three concepts seem simple enough and that is why they are also effective.
Walking, drinking water and sleeping can easily be improved from day-to-day and as cliché as it is 'habits are the small decisions we make and actions we perform every day that can become long term improvements'.
The three fundamentals allow individuals to focus on small changes that don’t drastically impact their life.
If I asked you to increase you step count by 500 steps every week for four weeks to get you to 7,000 steps a day, I’d say most of you would find that a reasonable target.
Tips to follow the 'triple 7' rule:
- Find a baseline for where your step count is. ie use a smart watch or phone app to find the average daily steps. From here, aim to increase each week by 500 steps and only increase steps once you’ve hit daily targets for a full week.
- Break up your total step count each day. Nowhere does it say we need to achieve all our daily steps in one morning walk.
- Keep a drink bottle on your desk as a reminder to hydrate.
- Opt for herbal teas or flavoured water (avoid the high sugar drinks) if you’re finding it difficult to drink 7 glasses a day.
- Focus on your sleep hygiene.
By Veronica Lee
