The 4 Pillars of Health

Getting adequate amounts of exercise, sleep, hydration and nutrition will not only help to improve your performance on the sporting field but it will improve your brain function which will maximize your performance in the classroom too.

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Exercise

Without providing specific examples or assigning blame, we can all agree that the lifestyles of both Youth and Adult populations in today’s society are far more sedentary than those of previous generations. By increasing your daily exercise, you will be taking a big step forward to improving your health.

The Australian Government Department of Health recommends the following for 5-17 year olds:

- Accumulate 60 minutes or more of moderate physical activity per day

- Vigorous activity that strengthens muscle and bone should be incorporated 3 days per week (strength training)

- Recreational sedentary screen time should be limited to 2 hours per day

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Sleep

Inadequate sleep will have negative effects on brain function, sports performance, mood, bodyweight control and numerous other factors contributing to poor health.

The Australian Government Department of Health recommends the following for 5-17 year olds:

- Consistent bed time and wake up time

- 9-11 hours uninterrupted for 5-13 year olds

- 8-10 hours uninterrupted for 14-17 year olds

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Hydration

When it comes to hydration, just drink more water than you currently do is quite sound advice especially if you are not reaching the minimum 6-8 glasses per day.

The Australian Government Department of Health recommends the following for 5-17 year olds:

- 6-8 large glasses of water per day minimum

- Sports drinks such as Gatorade and Powerade are not necessary in non-competitive or non-endurance based sports

- 150ml of water to be consumed for every 100g of bodyweight lost during practice or competition to rehydrate

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Nutrition

When it comes to nutrition, keep it simple to begin with. Include lots of colourful fruits and veggies, choose whole foods over processed food whenever possible and adjust your portions according to your daily activity.

The Australian Government Department of Health recommends the following for 5-17 year olds:

- Consume plenty of colourful fruits & vegetables and plenty of whole grains (carbohydrates)

- Carbohydrate intake should be adjusted according to daily activity and energy demands

- Consume 1.3-1.8g per kilogram of your bodyweight in protein per day (meat, fish, poultry)

- Eat only moderate amounts of sugar and avoid foods with extra sugar

- Dieting strategies that are designed exclusively to manipulate an adolescents physique (weight loss/gain) without considering health performance should be avoided.

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