Have you ever followed a rule faithfully, only to find out it was complete and utter codswallop?
My answer: Yes — as I walk in circles around my kitchen, doing extra laps to hit that ‘optimal’ 10,000 steps..
It turns out that this was invented by a Japanese pedometer company called Yamasa in the run-up to the 1964 Tokyo Olympics. They named their device Manpo-kei, which literally translates to “10,000 steps meter.” Not because of a study. Not because of health data. Just because 10,000 sounded neat and the character 万 looked a bit like a person walking.
The real science instead says something different. A 2019 study published in JAMA Internal Medicine found that among older women, walking just 4,400 steps a day was associated with significantly lower mortality rates compared to 2,700 steps. The benefits climbed with more steps but plateaued around 7,500. After that, it didn’t matter much.
Another study linked 7,000–9,000 steps daily with reduced cancer risk. No magic threshold. Just movement.
So 10,000? Marketing. Myth. And yet, it became gospel.
This got me thinking about all the things that I hold on to that I don’t even realise. Beliefs, rules, structures, labels... Who on earth decided these? Where did they come from? Do I really need them? Are they true for me now?
The Myth of 8 Glasses of Water a Day
I’m not sure when sipping from a giant BPA-free emotional-support water bottle became the height of wellness, but I am fairly certain my grandmother never carried a litre of Evian to bed.
You’ve probably heard it: "Drink 8 glasses of water a day." No one quite knows where this number came from, but the closest origin story is a 1945 U.S. Food and Nutrition Board recommendation. They said people need about 2.5 litres of water a day — and then everyone promptly ignored the second part, which said most of that comes from food. You know, fruit, veg, soup, tea. Even coffee counts (yes, it does).
The science now? Hydration needs vary. Thirst is actually a reliable guide for most healthy people. There is no strong evidence that chugging eight glasses of water (regardless of your size, diet, or climate) makes you glow from the inside out.
A review in the British Medical Journal concluded there's no health benefit to drinking more water than your body asks for — and overhydration can lead to hyponatremia, where your sodium levels drop too low. Rare, but real.
So unless you’re sweating buckets, on medication, or after hot yoga, maybe just drink when you’re thirsty.
Now don’t get me wrong, I am still going to aim for 10,000 steps. I like this number. (And so do the dogs) I might even stick to 8 glasses of water. But they now don’t carry the same burden of duty as they did when I thought I was going to die a slow and painful death if I didn’t achieve them.
A Few More Myths to Raise an Eyebrow At
| The Myth | The Reality |
|---|---|
| 10,000 steps | Made up by a pedometer ad campaign |
| 21 days to build a habit | Actual average is 66 days. Could take 18. Or 254. |
| 8 glasses of water a day | No evidence. Eat a cucumber and carry on. |
| No pain, no gain | Or maybe… pain = injury? |
| You need 8 hours sleep nightly | Some people thrive on 6. Others need 9. |
| Meditation = empty mind | Thoughts are normal. Welcome to being human. |
| Early risers are more successful | Circadian rhythm isn’t a moral failing. |
| Miss one day = start over | Nope. Missing a day is part of the process. |
| Stretch daily = flexibility | Variety and load matter more than frequency. |
| You need to detox | You have a liver. It’s quite good at it, actually. |
We’ve been sold a lot of “shoulds.” Some charmingly silly, some harmless, some... less so.
We live in an age where we get to question them. Where science isn’t locked up in ivory towers, and knowledge isn’t just passed down by authority figures in lab coats. We can go digging for ourselves. We can ask:
“Who said that?”
“Does it still serve me?”
“Do I even believe this anymore?”
And when you start asking those questions, you realise we’ve always been a bit prone to myth-following…
Mega Myths We Believed Once Upon a Time
The Earth is flat.
The sun revolves around the Earth.
Bleeding people cures disease.
Women shouldn’t ride bicycles (womb dislocation was a genuine concern).
You’d fall off the edge of the world if you sailed too far.
Sandra’s Rulebook
Since we’ve been following made-up rules for years, I’ve decided to write my own. I call it Sandra’s Rulebook (working title).
Naps are medicinal. And if they last four hours, they’re therapy.
If the moon is full, emotional turbulence is legally protected.
Dogs have priority over deadlines. If they’re snoring on you, the work waits.
A good chat absolutely counts as cardio — especially if there’s arm flailing.
Trying still counts. Even if it’s just trying not to swear in traffic.
Cake on a Wednesday? Spiritually essential. Bonus points if it’s stolen from someone else’s lunchbox.
What would go in yours?
You’re Allowed to Change Your Mind
That’s the whole point. If you find out something new — about hydration, about habits, about yourself — you’re allowed to adjust. It doesn’t make you flaky. It makes you curious, willing to grow, and brave enough to let go of what no longer serves you.
So go ahead. Unfollow a rule. Question a number. Rewrite your own.
If the moon can change its mind every night, so can you.
PS: Curious how habits really form (and how long it actually takes)? → Read “Creating a Habit” here
And if you'd like more nonsense-busting, myth-smashing wellness musings? Join my newsletter — no spam, just the occasional truth bomb and a yoga joke.
Photo by Kristijan Arsov on Unsplash