The good news? You can keep fit without setting foot in a gym. The Bad? You're going to need more deodorant. The latest guidelines drawn up by the World Health Organisation say we should aim for 30 minutes of moderately vigorous - not gentle - exercise a day if we want to cut out risk of not only becoming overweight, but heart disease too. You can stay in good nick by cleaning the house, for example - however, you've got to scrub like a woman possessed. The same goes for walking. Don't dawdle, but really get those legs moving. You need to push your heart to ensure it stays healthy.

Old Rule: Read every label

New Rule: Use the 80/20 law

Don't make food rules - that way you won't break them.Instead, look at eating from an 80:20 perspective. Go for fresh, natural, unprocessed foods 80% of the time and then tuck into what you want for the other 20%. It's good to read food labels, but be aware they can be misleading. A recent study found we're being hoodwinked about nutritional values, like salt, as the stats on the labels are often based on unrealistic serving sizes.

Old Rule: You're safe from strokes if you don't smoke

New Rule: Get stressed and you're at risk

A stroke is the third most common cause of death in the UK and the leading cause of disability - if you don't smoke and hardly drink, you may not be worried. But a surprising by the Stroke Association and Medical Research Cousil found that tension can trigger a stroke - and learning to cope with stress and anxiety could slash your risk by a quarter.

Old Rule: Hop on the scales to find out how healthy you are.

New Rule: A tape measure will reveal more

Too much jiggle around your middle can put you at risk of serious health conditions like heart disease and diabetes, but the solution isn't necessarily to shed the pound. A new study in the Journal American College of Cardiology found that carrying excess fat around the waist is within a healthy range. A waist measurement of morw than 80cm (32in) for women is a sign of fat build- up in the arteries. Weight doesn't tell you anything - size does. If you want to whittle your middle, aim to work out at least five times a week and do regular strength exercises (use weights or your body as resistance as with workouts like Pilates) to help shed your belly bulge.

Old Rule: Take vitamin C to stave off colds

New Rule: Pills won't stop you needing those tissues

Those who pop a daily dose of vitamin C are just 2% less likely to catch a cold than those who don't, according to research published in medical journal The Cochrane Library. This doesn't mean vitamin C doesn't have other health benefits - but it does highlight the importance of getting your vital nutrients from your diet instead.Fresh fruit and vegetables contain a unique combination of nutrients that work together to give your body the benefits it needs, and boost your immunity.

Old Rule: You need to regularly detox

New Rule: You need to salute the retox

Rigid detox diets involving raw veg, mung beans, strange juices and abstinence to purge your body of 'nasties' not only make you miserable and a bit whiffy, but now experts say they're completely unnecessary. There's no scientific evidence to suggest our bodies need any help to get rid of waste products - say nutritionists. As humans, we are completely capable of excreting our own waste products - that's what organs like our liver, lungs, kidney and skin are designed to do. Ultimately if you eat a healthy balanced diet the occasional treat won't harm you. In fact, researches now say if you want to be saner and slimmer, you need to retox: sex, friends, drinking, sunshine, laughter, sleeping and chocolate have all been proven to make you happier and healthier.