Understanding
and managing your physical tools.
Physical wellbeing is crucial, as it affects various dimensions of our overall wellness. Enhancing it can improve our overall quality of life.
Along with emotional and spiritual wellbeing, our physical state provides the initial drive for progress. We understand the basics, but sticking to healthy practices can be tough. Here are key areas to focus on for better physical wellbeing and nutrition. Each section explains its importance and offers a curated selection of resources in audio and visual formats. These resources, provided by the Marcus Minds Project, save you the effort of searching and highlight the advantages of prioritising physical wellbeing.
Areas to focus on that can assist and support physical wellbeing (the body).
“Did you know that in lab tests, rats will die from lack of sleep before hunger.”
Exercise & Physical Activity
Physical activity and exercise offer numerous benefits, including improved cardiovascular health, enhanced muscle strength, weight management, better mental well-being, increased flexibility, reduced risk of chronic diseases, and boosted immune function. Regular engagement in these activities contributes to a healthier, more energetic lifestyle.
AUS Active
fitness.org.au
What Happens To Your Body When You Start Exercising Regularly | The Human Body
Key take aways
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Exercise is typically planned and structured where as physical activity is more incidental and should be part of our daily work and lives
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Stand more than you sit during the day and aim for 7000-10000 steps
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You don’t need additional exercise if your daily work is very active
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Aim for 150 mins per week total of moderate to vigorous activity
2-4 times per week -
The best forms of exercise are strength training, HIIT training and low intensity aerobic training
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Aim for 30mins per day total of lighter physical activity through work, walking or during breaks
Important Videos
Increasing Physical Activity: Working Towards Wellbeing
Black Dog Institute
The brain-changing benefits of exercise
Wendy Suzuki • TEDWomen 2017
HIIT & Strength Training
HIIT incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements. HIIT is not necessarily better than any other form of exercise, however it is convenient for time poor and isolated people. By combining strength exercises in a time-restricted way you are emphasising the most important aspects of exercise training.
7 simple strength and fitness exercises for farmers
Key take aways
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Daily tasks can be used for exercises
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Using HIIT and Resistance you only need 5-15 minutes to be effective
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Aiming for 2-4 HIIT sessions per week is ideal
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HIIT is a great way to add variety to your exercise regime
More videos
Nike Training Club
Nike
Farmers Weekly's Oli Hill tries an intense farmer's workout
Farmer's Weekly
Active Farmers
Mountain Duck Media
Farm fitness program helps build strength and knowledge of organic produce
ABC Rural
Nutrition & Nourishment
The foundation of good health, wellbeing and performance is nutritious, nourishing sustainable eating habits. While one of the more complex areas of health it doesn’t have to be.
There are so many ways of eating and personal preferences, but what we know that’s most important is a variety of food types, low human interference or processing and largely plant based with support from healthy protein and fats. One way of eating that meets this criteria is the Mediterranean approach. This foundation approach to eating is well balanced, full of variety, lowers inflammation and has very little highly processed foods.
Tim McGavin, Marcus Minds Project Sponsor, chats with Dr. Joanna McMillan about the importance nutrition makes to powering and supporting the body.
Scottish-born McMillan has become one of Australia’s favourite and best-known nutrition and lifestyle specialists. She is a PhD qualified Nutrition Scientist, Accredited Practising Dietitian, Adjunct Senior Research Fellow with La Trobe University, guest lecturer at The University of Sydney and a Fellow of the Australasian Society of Lifestyle Medicine. Her TedX talk has had over 1 million views and she is a regular guest on Channel 9's Today Show. An author of eight books Dr. McMillan has been an advocate for the benefits of olive oil which has led to her being appointed to the board of directors of Cobram Estate.
Interview running time: 48 minutes
Key take aways
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Rural and farming people should be well prepared for their long work hours and have a lunchbox that contains plant-based foods for nourishment, low processed grain or bean foods for energy then protein or lean meat sources also for energy but for muscle health and greater satiety, feeling full.
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A good rule of thumb for eating habits is that of ‘Human Interference’. How much processing has gone into what you’re about to consume. In general you should attempt to limit high processed foods and only consume what is a resemblance of the original form, from the land or animal.
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Much of our ill-health or discomfort comes from joint stiffness and pain, which is often caused by inflammation. Foods that fight inflammation are important. Inflammation fighting foods are: Tomatoes, Olive oil, Green leafy vegetables, such as spinach, kale, and collards. Nuts like almonds and walnuts. Fatty fish like salmon, mackerel, tuna, and sardines. Fruits such as strawberries, blueberries, cherries, and oranges.
More videos
Eating for Real Change
Dr Joanna McMillan
TEDx Macquarie University
Rich Roll: Food is Medicine
Farmer's Weekly
Sleep & Relaxation
Quality sleep yields vital benefits, including enhanced cognitive function, improved mood, strengthened immune system, optimal metabolism, and better emotional well-being. Adequate sleep supports overall physical and mental health, fostering increased productivity and a higher quality of life.
How Sleep Affects Your Brain
Key takeaways:
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Set Schedule: Stick to consistent sleep times, especially wake times.
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Relaxing Routine: Wind down with calming activities such as reading or stretches.
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Sleep-friendly Space: Ensure comfy, quiet, dark and cool environment.
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Screen Curfew: Avoid screens before bed for at least 60 minutes.
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Smart Eating: Light pre-sleep meals, limit caffeine and don’t drink too much fluid 1-2 hours before bed.
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Avoid Alcohol: Alcohol will kill your sleep. It increases your body heat, disrupts your sleep cycle making you feel tired and sluggish.
Why REM sleep is your brain's superpower
Big Think
Sleep is your superpower
TED Talk - Matt Walker
Physiology
Physiology is the study of how the human body works. It describes the chemistry and physics behind basic body functions, from how molecules behave in cells to how systems of organs work together.
Posture
Poor posture can lead to lower self-esteem and energy levels, while good posture can contribute to an increase in confidence, alertness, energy levels and more! Making a few simple changes to our posture will help generate a better mood and to feel better overall.
Body Language
We know that non-verbal cues make up a large percentage of communication. Most of us are taught about the importance of a strong and engaging handshake.
“Look them in the eye and shake their hand like you are cracking a whip”.
Closely related to posture is our body language. If you observe a meeting, you can tell who projects confidence (think shoulders back, sitting upright, use of hand gestures, steady breathing etc) and who lacks confidence (leaning forward, shoulders hunched).
Smile
“Turn that frown upside down”. According to a recent study published in the journal Experimental Psychology, researchers found smiling (even a fake smile) can have a positive impact on mood. Essentially, triggering certain facial muscles by smiling can 'trick' a brain into thinking it's happy.*
Mobility
“Flexibility can be passive, whereas 'mobility' requires people to demonstrate strength throughout the entire range of motion, including the end ranges.”
Humans often put up with pain that can cause stress and discomfort. A better quality of life can be achieved if we identify and work to rectify any physical injuries or abnormalities that are causing pain and discomfort.
Hearing and eyesight are two common issues that are ignored.
A good habit can be to use the timing of a car service as a reminder to create a list of anything causing physical discomfort and do something do about it.
Resources
Click the icon to watch, read or listen
Physiology of Pain
Alila Medical Media
Health Care Services
Farmers and their families often face many more physical risks than other people and they are also at increased risk of depression and anxiety. Safety and staying healthy are therefore especially important for those who work on farms.
Injuries on farms
Agriculture has the highest fatality rate of any industry in Australia. Every year, thousands of people are injured or become ill and need to go to hospital while working on a farm. This is because there are many hazards on farms such as vehicles, chemicals, large farm animals and extreme weather conditions. Farmers often work alone in remote locations without mobile phone coverage or access to first aid. Vehicle accidents cause more than 3 in 4 deaths on farms, most commonly involving quad bikes, but farmers may also be injured or killed driving on rural roads or while flying aircraft.
Injuries and death can also be caused by:
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agricultural machinery, like tractors and harvesters
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snakes, ticks and venomous spiders
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drowning in dams and creeks
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electrical fencing
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fire and flood
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rifles and shotguns
Staying healthy as a farmer
Avoiding accidents is an important part of farming.
This includes learning how to:
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Use a quad bike safely
Staying physically fit is important. The National Centre for Farmer Health has information about staying fit on the farm.
Farmers are often good at helping others but not so good at seeking help for themselves. Living on a farm no longer means it is difficult to access mental health support - help is there if you know where to look.
If you, or someone you know, is experiencing depression or anxiety, then it’s important to get help. Talk to friends, other farmers, a doctor or someone at Beyond Blue’s support service.
There is a range of online mental health resources available on the Head to Health website. The healthdirect website has more information on rural and mental health. AgHealth Australia has also produced a useful booklet to help you identify and manage the stress of farming.
Access to medical services and treatment
Accessing health services and treatment in remote and rural areas can often be difficult. Find out here about rural and remote health and services in your state or territory. If you are concerned about any symptoms, use healthdirect Symptom Checker to find out what to do next. You can also find the nearest health services to you using healthdirect service finder.
More information on farmer health
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The National Centre for Farmer Health has information and advice for farmers and their families.
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Farmsafe Australia has advice on staying safe on farms.
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Beyond Blue offers mental health advice and support, 24 hours a day, 7 days a week. Call 1300 22 4636.
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Lifeline offers 24-hour crisis support. Call 13 11 14.
Roll on to the other 'tractor wheels'
Congratulations on working through the Body focus area of the Marcus Minds Project 'Tractor Wheel'. Remember, these resources are not going anywhere. Feel free to return to them time and time again, especially when life presents those moments that need more clarity or extra guidance.
Four more areas that can support a healthier, wealthier, happier, and wiser rural lifestyle.
Click any of the 'tractor wheels' above to learn how to better manage the ins and outs of rural life, work and living based on each topic. These insights can assist to get people rolling in a better direction, avoid getting bogged and steer towards greater wellbeing and emotional intelligence.
