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Farmers don’t do as much physical activity as they used to. Therefore, to stay healthy it is important to be more active and take part some form in daily exercise.
Build exercise into your daily routine, walk for short trips and leave the quad bike behind; take a break and do some stretches or lifts.
There are 1440 minutes in every day – use 30 of them for physical activity.
Farming is still a physically demanding way of life, but it is not as active as it was in the past. Machinery and other vehicles now assist with a lot of the physical work and farmers spend a lot more time sitting down than walking.Like the rest of the population, many farmers are not as fit as they could be and many are becoming overweight. Being overweight and inactive increases your risk of many serious health conditions like diabetes, heart disease, some cancers, mental health problems and musculoskeletal aches and pains.It is important to be fit in three areas – cardiovascular fitness, strength and suppleness (flexibility/mobility).Looking after yourself is part of looking after your farm
Farmers need to be healthy and fit because it’s hard to ‘take a sickie’ when there’s no one to take your place. Looking after your health is an important part of your business risk management to ensure you can continue to look after your farm!
Make physical activity enjoyable, there are lots of ways to build
activity into your daily routine:
Walk down to check the stock and leave the quad bike in the shed.
Do some stretches before you start work and throughout the day, wherever you happen to be, the shed, the house, or out in the paddock.
Do some gardening – why not dig over the vegie plot?
Do structured recreational activity like playing golf, water skiing, strength work outs, bushwalking
10,000 steps is the recommended daily step goal for a healthy adult
Safety tips
Medical checks– if you are over 35, have a pre-existing illness or haven’t done much physical activity for a while, have a medical check-up first.
Exercise with care– be mindful of traffic and farm equipment when you are exercising.
Sun– wear hats, sunscreen and clothing that best protects you from the sun.
Farmer fitness:
Farmers don’t do as much physical activity as they used to, and need to include daily exercise to be more active to stay healthy.
Build exercise into your daily routine, walk for short trips and leave the quad bike behind; take a break and do some stretches or lifts.
There are 1440 minutes in every day – use 30 of them for physical activity.
There is an increasing focus on the benefits of physical activity and encouraging the Australian community to become more physically active. Physical activity is important for both physical and mental health. Lack of physical activity is linked to a range of serious health problems including obesity, heart disease and some forms of cancer.
The most common reasons given by men not being physically active are insufficient time because of work or study commitments, lack of interest, age (‘I’m too old’) and ongoing injuries or illness.
Any physical activity is better than no physical activity! The general recommendation is that you should aim for at least 30 minutes of moderate-intensity physical activity on most days, as well as avoiding long periods of sitting. This is the same for women and men (according to Australia’s Physical Activity and Sedentary Behaviour Guidelines).
If you have a medical condition, are overweight, are over 40 years of age or haven’t exercised regularly for a long time, see your doctor for a check-up, advice and support before increasing your physical activity levels.
Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Ensure you read through the pre-exercise self-screening tool before you embark on a physical activity or exercise program,
Perceived barriers to physical activity and how to overcome them
There are several common reasons why some men don’t exercise:
Lack of time for physical activity
Men aged between 30 and 50 are typically busy with work and family commitments. When leisure time is limited, it’s natural to choose enjoyable activities. If men don’t view physical activity as enjoyable, they won’t do it.
Research suggests that you can break up your 30 minutes of exercise into two 15-minute blocks, or even three 10-minute blocks, as long as the total energy used is about the same. Incorporate physical activity into family time
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