The Pillars of Health
Written by Dr. Kyle Rogus PT, DPT
I am willing to bet that you have heard or read the word “health” at least one time today, whether it be on the TV, radio, billboard, magazine, twitter, office building or somewhere else. The word “health” and it’s phrase counterpart, “health and wellness” are everywhere these days, but what exactly does that mean? Throughout this post, we are going to explore what makes up “health,” otherwise known as “Pillars of Health.”
What are the Pillars of Health
The Pillars of Health include: nutrition, physical activity, sleep, and mental health. Together, these 4 pillars form the foundation of health. Together, they are the keys for not just longevity, but ensuring quality of life.
Lets break these down.
Please note: I am fully aware that there are a multitude of subcategories, topics and methods toachieve results within each of these pillars, but for the purposes of this post, we will be lookingat these topics from a surface level overview.
Nutrition
What you put into your body has a direct influence on how you feel and how you perform. Think of nutrition as your body’s fuel. What you put into your body has a direct influence on how you feel and how you perform. Think of it like this. You just inherited aFerrari. Are you going to use regular or premium gasoline? Both will let it function. Only one isgoing to let it perform at its full potential for a long time. Your body reacts the same way towhat you put in it.
Our recommendation for the large majority of the population, aim to eat a balanced diet of protein rich products, vegetables, fruit, nuts, and seeds with no-minimal processed foods and sugars in proportions that match your goals and activity levels.
Physical Activity
Did you that that in 2020, the CDC found that only 24.2% of Americans met the recommended guidelines for aerobic AND muscle strengthening activities? That’s a problem. A big problem.
Why? Because sedentary behavior leads to an increased risk of all-cause mortality, cardiovascular disease, type II diabetes, and certain cancers. Yet, only 1 in 4 people are taking thenecessary physical activity steps to prevent that.
We also know that we get more sedentary as we age. We also know that chronic disease is more prevalent the older we get. Coincidence? Probably not.
Alright, you got my attention, what do I need to do?
AEROBIC ACTIVITY GUIDELINES
You have 2 options:
1) >150min/wk of moderate intensity activity
-65-75% HR per CDC or 5-6/10 intensity
-This equates to starting to breath heavy and teetering the line of a full conversation v. 1 sentence
-Working hard enough to break a sweat
OR
2) >75min/wk of vigorous activity
>75% HR and 7-8/10 intensity
This is the point where you begin to be uncomfortable and can only speak a few words
STRENGTH TRAINING GUIDELINES
-2 or more days/wk of activities that strengthen muscles
Please move more and sit less. Your health depends on it.
SLEEP
Sleep is as crucial to your health, as food, water and air. Sleep is the time that your body dedicates to help you recover from that day’s events and prep you for tomorrow. Sleep has also been shown to have countless benefits on cognition and mood, and reducing the risk of chronic diseases.
We could have a whole other blog post on sleep (and probably will), but here are somethings to think about to improve your sleep:
1) Aim for 7-9hrs
2) Quality is just as important as quantity
Aim for a set, uninterrupted time period
Get on a schedule, go to bed and wake up at the same times daily
Make sure your room is dark and cool
Mental Health
Mental health is becoming more and more prevalent in our society with each passing day. So what does this include? In short, its your ability to handle life stressors, whether they be psychological, emotion, or social. How we process these stressors plays a tremendous role in how we carry out our daily activities.
Why is this important? Poor mental health strategies can lead to increased risks of chronic disease. Chronic disease leads to a cascade of events that affect longevity and quality of life. Having proper stress management techniques, coping strategies, and support systems in place will help your ability to take care of your mental health.
WRAP UP
Health is a system of balance across your physical, psychological, and social well-beings. Being “off” in one of these areas can lead to chronic diseases or injuries that affect your quality
of life. The pillars of health and what comprises them matter, they matter today, they matter 50 years from now.
You may or may not have noticed, but not one of those pillars is a passive task. “Being healthy” doesn’t just happen, it is a lifestyle. Prioritize your well-being.
Start thinking, what decisions can I make today to not only live long, but how can I live well once I get there? References
CDC
WHO
