What is the 9-1 rule?
According to Dr. Mazher Ali, consultant physician at CARE Hospital, Banjara Hills, Hyderabad (India), the 9-1 rule provides a method to help you balance work, personal development and reflection, ultimately contributing to a healthy and fulfilling lifestyle.
How to apply
Walking: Aim to walk at least 9,000 steps a day. This helps improve heart health, weight control, and overall health.
Drink enough water: Drink 8 glasses of water every day to keep your body functioning optimally.
Rest: Prioritize 7 hours of quality sleep each night to restore both your physical and mental health.
Meditation: Practice meditation for 6 minutes every day to maintain mindfulness and improve mental health.
Fruit consumption: Eat 5 servings of fresh fruits and vegetables every day.
Rest: Schedule short breaks about 4 times a day to relax your eyes and reduce strain.
Fuel your body: Eat 3 balanced meals a day, focusing on whole foods, fruits, vegetables and lean proteins.
Dinner and bedtime: Maintain a gap of 2 hours between dinner and bedtime.
Physical activity: Participate in 1 physical activity, it could be dancing, swimming or cycling… during the day.
Accept that a part may not be perfect.
The 9-1 Rule acknowledges that life isn't perfect. There will be social gatherings, birthday parties, and days when motivation dips.
So, plan to eat healthy, natural, and nutritious foods 90% of the time. The remaining 10% you can enjoy less healthy foods in moderation.
It's important to make sure healthy habits form the core of your lifestyle.
Dr. Mazher Ali emphasizes how to balance work and life: Spend 9 hours on work and set aside appropriate time for personal activities. This balance helps reduce stress and burnout.
Self-improvement: Spend 1 hour a day on self-improvement activities like reading, learning new skills, or pursuing a hobby.
Reflect and Plan: Spend 1 hour a day reflecting on your progress, setting goals, and planning for the future. This promotes self-awareness, improves decision-making, and helps you stay focused.
Note
The 9-1 rule isn't a quick fix, but rather a sustainable approach to better health. By making small, gradual changes and focusing on progress rather than perfection, you'll build a foundation of overall health that will lead to a more fulfilling life.
