The Four Pillars of Optimal Health By Kevin Cota, DPT, SCS, ART
approaches. Each person has a different defi nition of Optimal Health. Their needs and goals are different and so is their ap- proach to their own health. However, all defi nitions include some balance between the four pillars of optimal health; exer- cise, recovery, nutrition, and stress management. These pillars work together in determining the state of your wellbeing. If one is lacking, it will impact the rest. That is why fi nding the right balance is so important when you are undertaking your health and wellness journey.
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This constant search for the right balance between the four pillars inherently leads to a comprehensive approach to your health. By doing so, you will not focus on exercise as the key to staying fi t and healthy. Instead, you will realize how important it is to fuel your body properly through nutrition, or get enough sleep at night. You will see the impact of various stressors in your life, and learn how to manage those, as well.
Exercise
Exercise is key to keeping your body fi t and healthy at any age. It can improve your immune and cardiovascular systems, release endorphins and much more. From maintaining fl exibil- ity and strength over time to reaching that marathon milestone, movement contributes to overall optimal health.
s much as we would like one, there is no single answer to achieving optimal health. In truth, a healthy lifestyle is one rooted in balance, not quick fi xes or targeted
The WHO recently updated their physical activity guide- lines, recommending that adults should get at least 150 minutes of moderate to vigorous exercise each week. Children need at least 60 minutes each day. Staying active is essential to adding years to your life, as well as improving fl exibility, muscle mass and heart strength.
Of course, there are times during which too much exercise is detrimental to your health. Pushing your body to the limit is one thing, but consistently going over that limit and hurting your body is another. Not stretching before exercise can lead to sore muscles and troubled movement the next day. Overuse of muscles can lead to wear and tear or injury, and if you do not recover after a work- out properly, you may not enjoy its full benefi ts.
Recovery Our bodies are powerful machines, but even they need a
break. From getting enough sleep to giving your muscles time to recover from an intense workout, there are many ways to ensure your body is not overworked. Recovery does not solely aid in relaxation and healing, it is critical for enhancing athletic perfor- mance and even preventing future injuries. Your body needs time to recover from the stress that exercise places on the body, and muscles need time to repair themselves.
There are various recovery methods that one can use, but the most basic method is sleep. A lack of mental clarity and energy will prevent you from achieving your goals and leave you feeling
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