4 Health Rules You Really Can Break

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Everyone from government agencies to your mother is constantly telling you about the "right" steps to take for your health. So you'll be glad to hear that there are some so-called laws you can actually blow off—and doing so can be not only easier but also more effective than toeing the good-for-you party line. Not to mention, these little rebellions are totally backed by the latest science. We think you're going to like being a rule-breaker.

The rule: Do at least 30 minutes of moderate exercise five days a week. 
The new thinking: Up the intensity and you can cut your workout time in half (or more!). 

You'll love this recent research discovery: The cardiovascular benefits experts used to believe you could get only via half an hour of a medium-intensity activity (like jogging or a brisk walk) can also be scored by doing much shorter, less frequent spells of high-intensity interval training, or HIIT, which alternates quick bursts of crazy-vigorous exercise with brief recovery periods.

Those super short intervals trigger metabolic changes not seen with more moderate activity, explains Yuri Feito, PhD, assistant professor of exercise science at Kennesaw State University in Georgia. These changes seem to make the heart more efficient at pumping oxygen-rich blood to muscles, leading to bigger health gains than you'd get from less intense training—in a fraction of the time of a traditional workout.

RELATED: 20 Ways to Become an Exercise Addict

The best part? There's no right way to do HIIT. The moves can be equipment-based (runs on a treadmill) or gear-free (jumping jacks). And it's adaptable to all fitness levels. If you're a newbie, try alternating 15 to 30 seconds of moves with 15 to 30 seconds of rest; a pro might go hard for one minute, then stop for 30 seconds or less.

The American Heart Association supports the power of intense exercise, recommending 150 minutes of moderate activity—or 75 minutes of vigorous activity—a week. But many researchers and trainers say doing 10 minutes (that includes the intervals plus rest time) three times a week is as effective—as long as you're pushing yourself. Says Craig Ballantyne, author of Turbulence Training: "Interval training is supposed to be taxing— but it's easier to stay with, so people enjoy it."

The rule: You always need a solid seven to eight hours of sleep. 
The new thinking: Go ahead, stay up late—you can make up for it. 

Doctors used to warn that if you lose out on sleep, you can't catch up. New science to the rescue: "If you've skimped on sleep a couple of nights in a row, research shows that you can absolutely catch up by getting more shut-eye over the next day or two," says Christopher Winter, MD, medical director of Charlottesville Neurology and Sleep Medicine in Virginia. To do so, turn in early and wake up at your normal time rather than sleeping late the following day. "Sleeping in throws off your regular cycle and sets you up for more restless nights," says sleep specialist and clinical psychologist Michael Breus, PhD.

RELATED: 14 Reasons You're Always Tired

The caveat: If your debt exceeds a week (sorry, new moms) or you've pulled all-nighters, a binge or two won't be enough to offset the effects of sleeplessness, such as weight gain or a weakened immune system. Once life becomes more manageable, Dr. Winter advises, go to bed when you're tired and try to keep regular wake-up times for as long as you were deprived in order to undo the damage.
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