The 3 Pillars of Physical Health — A Practical Guide

We all have different definitions of physical health. Maybe it’s longevity. Or perhaps it’s athleticism. Regardless what it is, physical health is so vital because it directly influences our mental, emotional and social wellbeing. Fortunately for the most of us, we can control our physical state more than any other aspect of our holistic health.

Through modifying small everyday behaviours, we are able to make a significant impact on our overall wellbeing. Whether it’s preventing chronic disease or avoiding injury or even boosting our self-confidence, we all have the capacity to live happily.

The 3 Pillars of Physical Health is a concise and evidence-based framework which is so simple yet so few people are actually following. Below I’ll be summarising these key elements and bringing awareness on how we can achieve an optimal balance.

The 3 Pillars of Physical Healthcare — Physical Activity, Sleep and Nutrition

1. Physical activity

Getting sufficient physical activity conveys an immeasurable amount of benefits to the body — reducing the risk of chronic diseases (i.e. diabetes, cardiovascular disease etc.), increasing life expectancy and even improving mental health. Although we might assume physical activity involves an arduous trip down to the gym, it can be as easy as taking the dog for a walk or even gardening. According to the global recommendations made by the World Health Organisation (WHO), we should be getting in at least:

150 minutes of moderate-intensity aerobic activity (breathing harder but able to talk afterwards) OR 75 minutes vigorous-intensity aerobic activity (breathing harder and unable to talk afterwards) OR a combination of both

AND

2 days of muscle building/strengthening activities (i.e. home exercise regime, gym)

Sounds reasonable? You’d be surprised. As stated by the WHO, physical inactivity is currently the 4th leading cause of global mortality. Unconceivably, this surpasses other risk factors such as alcohol usage, obesity and high cholesterol. As busy individual, it can be easy to neglect something so simple yet important. Not to worry however, below are a few simple tips to get us going.

• Instead of driving — start riding your bike or walking more often. Alternatively, park further away from your destination so you can walk an extra few minutes.
• Sign up for social sports (e.g. exercise classes, recreational basketball etc.). This is a great way to meet people and to become motivated to exercise. Sometimes that hardest step is the first one.
• Do activities that you enjoy. Don’t fall for the latest fitness fad or begrudgingly hate the exercise you’re doing. Perform activities you genuinely enjoy such as sports, push-biking or even gardening.
• Get your friends and family involved with your exercise plans. Creating a healthy culture within your immediate circle is an excellent way of adhering to your regime.
• Consistency. 150 minutes of moderate intensity exercise per week is very achievable if you can perform between 20–25 minutes per day. This can be as simple as walking during your lunch break or having a structured home exercise routine.

2. Sleep

Epidemic. A word we’d constantly associate with disease and death. But how does this relate to sleep? Well according to Dr. Matthew Walker, a professor of neuroscience and psychology at UC Berkley, we’re in the midst of a ‘globlal sleep-loss epidemic.’ Insufficient sleep is catastrophic to our physical health and can lead to numerous problems such as:

• Increased risk of dementia and Alzheimer’s disease
• Increased risk of cancer
• Increased risk of cardiovascular disease and heart attacks
• Reduced fertility
• Impaired brain function and learning
• Promoting depression and anxiety

Sounds scary doesn’t it? Well according to the National Sleep Foundation we should be sleeping the following hours (relative to our age range):

Average recommended sleep duration relative to age. Retrieved from: https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need

To avoid these increased risks associated with poor sleep, Matthew Walker and the National Sleep Foundation offers several practical tips to get better sleep. These include:

• Avoid alcohol and marijuana usage
• The regularity of sleep. Make sure you sleep and wake up at the same time consistently.
• Exercise during the day. Avoid exercising 2–3 hours before bedtime.
• Don’t hit the snooze button repeatedly! The first morning alarm should be the last one.
• Avoid using light-emitting devices before sleep such as laptops and phones. Try and dim/turn off the lights around your home prior to sleep.

For more information about the importance of sleep and how it is impacting our health, I’d highly recommend Dr. Matthew Walker’s book ‘Why We Sleep: The New Science of Sleep and Dreams.’

3. Nutrition

Even with the abundance of research about food and nutrition, there has yet to be an overall consensus about an optimal meal plan. However, this is also dependant on various individual factors such as our age, current medical history, genetics and our desired goals. We all hear about the benefits of the keto, veganism, paleo etc. but the most important variable is often ignored — sustainability. Even though certain diets may convey benefits, if we reluctantly and disdainfully consume our meals, we’re less likely to adhere to it. Obviously, no one would advocate for binging on junk food, but a healthy medium between pleasure and wellbeing should be recommended for most people.

Despite the absence of a dietary consensus for the general population, the World Health Organisation have several evidence-based dietary recommendations. By following a few simple rules, we can reduce the risks associated with diabetes, stroke, cancer and heart disease.

• Minimising processed meats. Medical research seems to universally suggest links between processed meats and risk of cancer.
• Minimising red meat consumption to 50–100g per day. Scientists have sufficient evidence to link excessive red meat consumption with risks of cancer. Opt for other healthier proteins such as dairy, eggs, beans, seafood and tofu.
• Try to prepare your own meals. Pre-packaged meals/snacks often have hidden and unwanted ingredients such as preservatives, saturated fats, sugars and salt. Even healthier low-fat and reduced salt options will be jam-packed with other flavour enhancers (i.e. sugar, artificial flavours)
• 5 servings of vegetables and 2 servings of fruit daily. They are excellent sources of vitamins, minerals and antioxidants to maintain a healthy functional body.
• Everything in moderation. As mentioned above, sustainability is very important. If that means having a slice of cake or a handful of Pringles to reward yourself, then so be it. I’m a firm believer of the 90%/10% rule. As long as healthy habits stay for the majority, you can afford a cheeky cheat meal every now and then.

By no means is this medical advice but intended as general recommendations. These are broad evidence-based proposals from reputable organisations and experts to facilitate a wholesome lifestyle. For those who wish to specific expertise, please contact a relevant health professional such as a GP, physiotherapist or dietitian.