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Understanding
and managing your physical tools.

Body Top

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).

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Exercise & Physical Activity

Getting active and staying active

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HIIT & Strength Training

High Intensity Interval Training

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Nutrition & Nourishment

 Fuelling Farmers’ Lunch Boxes

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Sleep & Relaxation

Giving the body the chance to recover

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Physiology

How the body works

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Mobility & Active Recovery

Farmer Health

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“Did you know that in lab tests, rats will die from lack of sleep before hunger.”

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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

What Happens To Your Body When You Start Exercising Regularly | The Human Body

Play Video

Key take aways
 

  • Exercise is typically planned and structured where as physical activity is more incidental and should be part of our daily work and lives

  • Stand more than you sit during the day and aim for 7000-10000 steps

  • You don’t need additional exercise if your daily work is very active

  • 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

  • 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

Resources

Click the icon to watch, read or listen
 

Peter Attia

peterattiamd.com

Depression and anxiety: Exercise eases symptoms

mayoclinic.org

Exercise Right

exceriseright.com.au

Woman Surfing
Physical Activity
HIIT
After Training

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

7 simple strength and fitness exercises for farmers

Play Video

Key take aways

  • Daily tasks can be used for exercises

  • Using HIIT and Resistance you only need 5-15 minutes to be effective

  • Aiming for 2-4 HIIT sessions per week is ideal

  • 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

Resources

Click the icon to watch, read or listen
 

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

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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

  • 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.

  • 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.

  • 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

Resources

Click the icon to watch, read or listen
 

Managing and preventing oxidative stress

healthline.com

The Five Food Groups

eatforhealth.gov.au

Evidence Based Diet

totalwellbeingdiet.com

Food FIght

Dr Joanna McMillan

Dieticians Australia on Fasting 

dietitiansaustralia.
org.au

Good Nutrition
Sleep & Physical Relaxation
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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

How Sleep Affects Your Brain

Play Video

Key takeaways:

  • Set Schedule: Stick to consistent sleep times, especially wake times.

  • Relaxing Routine: Wind down with calming activities such as reading or stretches.

  • Sleep-friendly Space: Ensure comfy, quiet, dark and cool environment.

  • Screen Curfew: Avoid screens before bed for at least 60 minutes.

  • Smart Eating: Light pre-sleep meals, limit caffeine and don’t drink too much fluid 1-2 hours before bed.

  • 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

Sleeping in Green Sheets
A girl feeling sad
Physiology
Construction Workers Shaking Hands

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

Yoga

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

NRL clubs use AIS Recovery Centre

Play Video

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. 

Putting on Goggles

Resources

Click the icon to watch, read or listen
 

Nike Flow Yoga

Nike Training Club

Quick Meditation

Yoga with Adriene

Yoga Types

mindbodygreen.com

Meditation Types 

psychcentral.com

Stretching Straps

empined.com.au

Foam Rollers

amazon.com

Healthcare Services
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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.

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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.

Hay Bales

Marcus Minds Stories

College Students discuss their lives 

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MARCUS

MINDS 

Marcus Oldham College
145 Pigdons Rd, Waurn Ponds VIC 3216, Australia

©2022 by Marcus Oldham College. Website by scottdoesthat

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