the 5 pillars of wellness
By Hilary Mallinger, Co-Owner & Sport Physiotherapist
As a healthcare practitioner, I've had the privilege of helping countless individuals on their journey to better health and performance. Over the years, I've come to understand that wellness is not just about the absence of disease or injury; it's about achieving a state of complete physical, mental, and social well-being. To that end, I'd like to introduce you to the five pillars of wellness: nutrition, physical activity, sleep, psychological well-being, and social connectivity.
Nutrition: Your body is a finely-tuned machine, and the fuel you provide it plays a critical role in its performance. A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is the cornerstone of good health. It provides the essential nutrients your body needs to function optimally, supports your immune system, and helps maintain a healthy weight. If you are training for a high level sport, speaking with a sports dietitian to ensure your nutritional needs are being met is highly recommended.
Physical Activity: Regular exercise is key to maintaining a healthy body and mind. It improves cardiovascular health, boosts mood, and helps manage weight. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity every week, complemented by muscle-strengthening activities on two or more days of the week. If you are training to achieve a sport-related goal, having a coach (sport-specific coach or strength and conditioning) work in collaboration with your physiotherapist can lend itself to optimal outcomes and reduction of injury risk.
Sleep: Adequate, restorative sleep is often underestimated in its importance. It is during sleep that your body repairs and rejuvenates itself. Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine, keep your bedroom dark and quiet, and limit exposure to screens before bedtime to improve your sleep quality. Consider that lack of quality sleep is a major factor in delaying recovery, whether from a training session or a specific injury.
Psychological Well-being: Mental health is just as crucial as physical health. Stress management, mindfulness, and seeking support when needed are essential. Take time for self-care, practice stress-reduction techniques, and consider seeking professional help when facing emotional challenges. Mindfulness practices can look many different ways for each of us - what helps you to stay grounded and decrease stressors may be very different than your spouse or your training partners.
Social Connectivity: Human beings are inherently social creatures. Building and maintaining strong social connections can improve your overall well-being. Engage in meaningful relationships, foster a sense of belonging, and contribute to your community. Social connections provide emotional support, reduce stress, and can even enhance your physical health.
Hilary Mallinger, Co-Owner & Sport Physiotherapist
Hilary is the Co-Owner of Cadence Physiotherapy and a Sport Physiotherapist. Hilary also works with Team Canada Women’s Indoor Volleyball as a Sport Physiotherapist, and has extensive training working with running, jumping and throwing sports. Hilary enjoys distance running, weightlifting, travelling the world, and beating you at Harry Potter trivia.
