

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 Marcus Minds, 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 & Reading
Increasing Physical Activity: Working Towards Wellbeing
Black Dog Institute
Farm Life Fitness
farmlifefitness.com.au
The brain-changing benefits of exercise
Wendy Suzuki • TEDWomen 2017
Active Farmers
activefarmers.com.au

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
Set-up a Home Gym
I Built a Budget Home Gym In A Backyard Shed
Garage Gym Reviews
A VERVE Home Gym
VERVE Fitness
Gym Equipment for Home
Marcus Oldham has arranged some home gym packages for all budgets with CFE. Email CFE for competitive Marcus Oldham discount.
Portable Strength Equipment
Find a Strength or Fitness Coach
Finding a coach who can work with you remotely can be really valuable
Look for someone who is university trained in Exercise and Sport Science.
Hiring a registered exercise professional will give you confidence
An Exercise Physiologist has advanced training to assist you with any exercise or chronic health concerns and can help you design an appropriate program
Other Exercise Support
Farm Life Fitness
farmlifefitness.com.au
Active Farmers
activefarmers.com.au

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 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


Resources
Click the icon to watch, read or listen
SLEEP SUPPORT
Sleep Topics
Sleep Health
Foundation
Sleep and
Mental Health
Beyond Blue
Sleep Ninja App
Black Dog Institute
Sleep App
Ecosa
Sleep App
Smiling Mind
Sleep Help
Eight Sleep
Sleep Help
Bucky Sleep Masks
EXTRA LEARNING
Sleep
Head to Health
Sleep
Peter Attia MD
The Power of Sleep
Matthew 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.
Daily Energy
Regularly checking your daily physical and emotional energy levels and setting priorities around your bio-rhythms is crucial for optimizing productivity and well-being. Aligning tasks with your natural energy peaks and troughs helps you work efficiently, reduce stress, and maintain a healthy activity-rest balance. Use a 5-point scale to check in a few times daily, learning when you're at your best and when you need to refuel. See resources below for help.
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.*
Managing Energy Levels
cuh.nhs.uk
Emotional Energy
centerconsulting.org
Resources
Click the icon to watch, read or listen
Physiology of Pain
Alila Medical Media
Body Battery App
Garmin
Heads Up! Good Posture Helps Both Your Mind and Your Body
psychologytoday.com
10 Big Benefits of Smiling
verywellmind.com
Understanding Body Language and Facial Expressions
verywellmind.com
The Subtle Dance of Eye Contact in Conversation
psychologytoday.com

Mobility & Active Recovery
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.
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 about it. Including activities that improve the way we function can be just as important as those that make us fitter and healthier.

NRL clubs use AIS Recovery Centre
Water
We can use water to assist our recovery. Doing light activity, walking or swimming can unload a sore body and assist muscles to relax and restore. Deep water adds pressure to our muscles that has a compressive effect to aid recovery.
Heat & Cold
Using contrasting temperatures can help to relax the muscles. Alternating between hot and cold encourages the muscles to relax and constrict without physical effort. Showers, pools and saunas are great for this.
Meditation
There are so many forms of meditation and it does not need to be too confronting. Use the link below to find a form that resonates with you.
You can literally do meditation anywhere and anytime and it is a great way to de-stress. More on this is in ‘MIND - Stress Reduction’.
Yoga
In a similar way to meditation there are so many styles. Most of these can be adapted as flowing stretching routines. The link below can help to find a form that suits you or see the resources for a video from Nike.

Roll on to the other 'tractor wheels'
Congratulations on working through the Body focus area of the Marcus Minds '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.
