Presented by Kusal Goonewardena APA Titled Sports Physiotherapist. Understand pain (Traffic Light Model), healthy muscles (tight is not good), posture (yes, it affects muscle to fatigue faster) , the 10,000 steps (this on it's own is really not enough), moderate level exercises (pushing to 6/10 intensity), high intensity exercises (how pushing to 8/10 intensity for 6 minutes a week can help your heart), specific spinal rotation exercises (SO IMPORTANT) and using tech to be on top of things (how to be the CEO of your body).

1. HEALTH AND WELLNESS SECRETS FOR
THE MODERN DAY UNIVERSITY STUDENT
Three Take Home Messages For
Better Marks, Healthier Bodies And
Ongoing Improvement
Kusal Goonewardena
APA Titled Sports Physiotherapist
Elite Akademy Sports Physiotherapy
University of Melbourne

2. Sports Physiotherapist, Lecturer, Consultant
Australia, India, China, Singapore, Sri Lanka

5. THE STEPS TO TAKE.
For you and your families

6. Why do I get Pain?

7. Why do I get Pain?

8. Why do I get Pain?

9. Why do I get Pain?

10. -Good vs Bad Muscle-
Relaxed Muscle
-Uncooked meat
-Jelly Like
Working Out
-Cooked meat
-Firm/Springy
NO!
-Ropey
-Metal Rods

11. -Posture-

12. -Posture-

13. -Posture-
‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!

14. Move Your Spine Sideways
ARM SWINGS (20 Reps)

15. Move Your Spine Sideways
SIDE BENDS (20 Reps)

16. -10,000 STEPS PER DAY -

17. -TWO SESSIONS OF TRAINING PER WEEK-
40-60 MIN EACH

18. -HIGH INTENSITY INTERVAL TRAINING-
3 MINUTES: TWICE A WEEK

19. -Track your fitness-
USE TECH!

20. Daily Self Evaluation
https://scholar.dominican.edu/news-releases/3
Dr. Gail Matthews
20

21. Importance of Real-Time Feedback
Kotler, S. (2014). Rise of Superman Decoding the
Science of Ultimate Human Performance. Amazon
and New Harvest.
21

22. Daily & Weekly Progress Reports
https://scholar.dominican.edu/news-
releases/3
Dr. Gail Matthews
22

23. Health & Wellness Checklist
Minimum Good Healthy Living
Good/Bad Muscle
Posture (Sitting)
Move & Rotate Your Spine
10,000 steps / day
Training Sessions, Classes
HIIT (6 min / week)
Kinrgize – Health & Wellness App
Nutrition, Mindfulness, Physio

24. Take Home Message #1
More Active You Are = Smarter You Are

25. Take Home Message #2
Bad Postures = Muscles Fatigue Faster

26. Take Home Message #3
Be Active, Monitor What You Do and
Decrease Chance of Alzheimer’s, Heart
Disease and Age SMARTER
26

27. Opportunities With Elite Akademy
Sports Medicine
Research, Seminars, Workshops, Events
Placements at our Sports Medicine Clinic
Employment Opportunities
(Currently Physiotherapy Students at
Melb Uni)

28. The Research
Exercising individuals are smarter with better
cognitive function (Aberg et al 2010, Lindner
2024)
Children and Young adults who stay fit have a
67% less chance of heart disease (Blair et al 1995,
Hillman et al 2005)
Fit students exhibit decreased obesity levels
(Kelley et al 2015, John Ratey 2012)

29. The Research
Decreases chance of Alzheimers and improves cognition
function (Gallaway et al 2017, Kramer et al 2014, Suzuki et
al 2012, John Ratey 2012)
People who exercise live longer, by as much as 7 years
(Holioszy et al 1985)
The combined economic, health and education benefits
for the population returns $4 for every $1 spent on
activity and sport
(Boston Consulting Group - Economic Modelling of Sport
2016)

30. Wishing you and
your families a healthy and happy future
kusal@eliteakademy.com
www.EliteAkademy.com
Slides available on
www.Slideshare.net/KusalGoonewardena