It’s known as the “Goldilocks day”: the “just right” way to allocate your time to various activities for optimal health.

Sounds like a handy guide to life, right? But is it even possible?

We already have guidelines around how much physical activity adults should get each week. So how many hours each day should we spend standing, sitting or sleeping?

New Australian research published in Diabetologica provides an hour-by-hour breakdown of daily activities to reduce the risk of cardiometabolic diseases, which include disorders of the heart, diabetes and chronic kidney disease.

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The study, from Swinburne University and the Baker Heart and Diabetes Institute, analysed more than 2,000 people in the Netherlands, 684 of whom had type 2 diabetes.

Over seven days, they had their waist circumference, blood glucose and insulin levels, cholesterol, blood pressure and triglycerides (a type of fat found in blood) measured.

By examining how participants with the healthiest results divvied up their time, the researchers came up with what they say is an optimum day for cardiometabolic health.

Christian Brakenridge from Swinburne’s Centre for Urban Transitions led the research, and says the activity plan is “like a North Star” — something to aim towards.

“I think people might kind of baulk at the idea of these strong quantitative guidelines, but the take home message here is we really want people to sit less, move more and sleep for appropriate durations,” Dr Brakenridge says.

The average Australian sits for about eight hours a day but desk-based office workers can spend around 10 hours seated.

And most of us only get two hours of physical activity each day (that’s light and moderate activity combined), which is about half of what the study recommends.

Light physical activity includes slow walking or doing chores, and moderate to vigorous activity can be brisk walking, jogging or difficult tasks like shovelling.

Dot Dumuid is a time-use epidemiologist at the University of South Australia. For years she’s studied the healthiest ways to spend our time.

She provided statistics for the new study, and noted its narrow focus on cardiometabolic risk factors.

“I like when studies put other outcomes in there as well, like cognition, for example.”

Dr Dumuid says very few study participants managed four hours of activity day in, day out.

“You could do it, but you’d have to give up something else.”

And that activity trade-off is where things get interesting.

Adjusting the levers of your life

The perfect day for your heart might be quite different to the perfect day for your brain.

Dr Dumuid has studied the “optimum” 24 hours for a range of health outcomes, and is particularly interested in what happens when you take time from one category and put it in another.

For example, physical activity is great for heart health. But if it comes at the cost of sleep, Dr Dumuid says that can be detrimental for those with anxiety and depression.

And people need to spend more hours sitting than moving if they want to optimise academic performance and cognitive function, as that’s when we usually do things like study, read or play music.

While Dr Dumuid is yet to come up with a “Goldilocks day” for adults, she has one that she says is most beneficial for the mental, physical and cognitive function of children aged 11 and 12.

But even with children, priorities can shift, and if exams are approaching, a student might need to temporarily adjust the dial to manage their time differently.

To help with this, Dr Dumuid developed an online tool which lets students rank what’s most important to them to give a more personalised 24-hour breakdown.

“One size rarely fits all in population health,” she says.

More than one optimum day

No matter how much time we want to invest in being happy and healthy, not everyone has complete agency over how they spend their day.

There can be many limitations depending on where you live, what you earn and whether your capacity is restricted, for example, by chronic health conditions.

And the daily activity combinations researchers looked at in the new study didn’t incorporate things like social interactions, which can improve mental and physical health.

So how many hours a day should we spend socialising? Recent research in Nature found there’s no universal balance between solitude and socialising.

In fact, solitude (when the person chooses it) can reduce stress levels.

Health and fitness are crucial, but when our lives get busy we can easily overlook them. One way to stay on top of your routine is to use a fitness app, which can be a convenient way to keep track of your various activities. The Fitness App by Jillian Michaels is one option with many features, such as tons of workout videos and a meal planning system. Right now new users can sign up for a lifetime membership for just $150. It’ll normally run you $20 a month or $150 a year, so even just sticking with it for a couple of years makes this a good deal, sans recurring fees. If you want to take advantage of it, though, take note that the offer expires May 13.

The app has audio-only workouts for indoor and outside exercise, audio-only meditations for improving focus and mental well-being, an advanced meal planner system and access to the content on Jillian Michaels’ DVD collection. You can follow along with over 1,000 workout exercises, all shot in HD. Whether you’re looking for an advanced workout, you want the bare-bones basics or you’re somewhere in the middle, this app has the workout you need. You can swap out exercises and even ban ones that don’t work for you, and you can adjust transition times and target the body parts you want to tone. 

Have your own exercise equipment at home? You can select workouts that use what you have. Features like Beat Sync mean that your workout can adjust to the pace of the music you’re listening to, making it easier to stay engaged and draw inspiration from your favorite soundtrack on the road to your better self. And with lifetime access, this investment will be a tool you can always rely on as you improve your overall health and wellness.

If you want to invest in other great workout tools, be sure to check out our roundups of the latest Apple Watch deals and best Fitbit deals currently available.

As the temperature rises and the sun beats down, it’s essential to adjust our diet and exercise routines to ensure our bodies stay cool, hydrated, and strong during hot summers. By incorporating seasonal foods and making smart choices in our physical activity, we can maintain optimal health and fitness even in the sweltering heat.

Diet and Exercise Tips for Hot Summers

We spoke to our expert Tarundeep Singh Rekhi, Fitness Expert to shed some light on the same. Here is what he shared with us.

1. Aligning Diet with the Season

One of the best ways to support our bodies during hot summers is to focus on seasonal fruits and vegetables. Not only are they fresher and more flavorful during their peak season, but they also provide essential nutrients that are best suited to help us beat the heat.

2. Hydrating Fruits and Vegetables

Hydration is crucial during hot weather, and consuming fruits and vegetables with high water content can help keep us hydrated. Watermelon, cucumbers, strawberries, and tomatoes are excellent choices that not only quench thirst but also provide essential vitamins and minerals. Incorporating these hydrating foods into salads, smoothies, or as standalone snacks can help replenish fluids lost through sweat.

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3. Refreshing Drink Options

In addition to eating hydrating foods, consider incorporating refreshing beverages into your diet. Coconut water, infused water with lemon and cucumber, and herbal teas are all excellent options to help cool the body and maintain hydration levels. Experiment with combinations like mint leaves, lime, and aloe vera for added flavour and health benefits.

4. Exercise Tips for Hot Weather

While staying active is important for overall health and fitness, it’s crucial to exercise safely during hot summers to avoid heat-related illnesses. Here are some tips to help you stay cool and strong while working out in the heat:

5. Stay Hydrated

Before, during, and after exercise, drink plenty of water to stay hydrated. Avoid sugary drinks and opt for water or electrolyte-rich beverages to replenish lost fluids.

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6. Choose the Right Time

Schedule your workouts for the cooler parts of the day, such as early morning or late evening, to avoid the peak heat hours. If exercising outdoors, seek shaded areas whenever possible.

7. Wear Breathable Clothing

Choose lightweight, moisture-wicking clothing that allows air to circulate and sweat to evaporate, helping to regulate body temperature.

8. Opt for Indoor Workouts

On exceptionally hot days, consider moving your workout indoors to air-conditioned spaces where you can control the temperature and humidity levels.

9. Listen to Your Body

Pay attention to signs of heat exhaustion or heat stroke, such as dizziness, nausea, or excessive sweating, and take breaks as needed. If you start to feel unwell, stop exercising immediately and seek shade and water.

By incorporating these diet and exercise tips into your routine, you can stay cool, hydrated, and strong during hot summers. Remember to listen to your body, stay hydrated, and adjust your workouts as needed to ensure a safe and enjoyable experience. Here’s to a healthy and active summer season!