Exercise 3 Minutes a day, Solve Back Pain & Live 7 Years Longer

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Kusal Goonewardena covers why we get pain, how to improve posture, the recipe for correct exercise levels, using tech to track your fitness (and health) and many more tid-bits on living a healthy active lifestyle. And Yes he covers how 3 minutes of exercise per day could help you live 7 years longer.

Santé

EXERCISE 3 MINUTES A DAY,
SOLVE BACK PAIN &
LIVE 7 YEARS LONGER
Sports physiotherapy secrets for modern day
Australians
Kusal Goonewardena
Head of Sports Medicine
Elite Akademy Sports Physiotherapy
University of Melbourne

Physiotherapist in Sport Since 1999
Founder/Director of 3 Sports Medicine Clinics Australia

Over 55,000 Treatment Sessions in
Sports Injuries & Performance

Lecturer, Consultant
Australia, China, Singapore, Sri Lanka, India

THE STEPS TO TAKE.
For you, your staff and
your families

STEP #1
-Good vs Bad Muscle-
Relaxed Muscle
-Uncooked meat
-Jelly Like
Working Out
-Cooked meat
-Firm/Springy
NO!
-Ropey
-Metal Rods

STEP #2
-Posture-
‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!

STEP #4
-TWO SESSIONS OF TRAINING PER
WEEK-
40-60 MIN EACH

STEP #5
-HIGH INTENSITY INTERVAL TRAINING-
3 MINUTES: TWICE A WEEK

STEP #6
Move Your Spine Sideways
ARM SWINGS (20 Reps)

STEP #6
Move Your Spine Sideways
SIDE BENDS (20 Reps)

What does it do?
👍 Tracks daily activity
levels

What does it do?
👍 Minimum of
3 minutes of daily
exercises

Why is it Unique?
For any age group
Gym-free exercises. No Equipment necessary
Developed over two decades of clinical work
and 55,000 treatments
Backed by scientific and clinical research

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)

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 $7 for every $1 spent on
activity and sport
(Boston Consulting Group - Economic Modelling of Sport
2016)

The 6 Steps to Happiness
- Nutshell Version -

Your Checklist
Minimum Good Healthy Living
Good/Bad Muscle
Posture (Sitting)
10,000 steps / day
Training Sessions
(2 x 40 min per Week)
HIIT (6 min / week)
Spinal Rotations + Side Bends
Kinrgize – Activity App
Physio, Massage and Nutrition

FAQ
HOW QUICKLY WILL I SEE RESULTS?
21 days to see changes
A further 21 days to consolidate habits

FAQ
WHAT CHANGES WILL I NOTICE IN
30 DAYS?
More energy, Better sleep
Good appetite, Weight loss
Better Heart Rate, Improved fitness

FAQ
CAN 3 MINUTES OF EXERCISE HELP
PREVENT HEART ATTACKS?
Yes
HIIT helps
Decrease cholesterol, corrects blood
pressure, decrease waistline and
improves fitness

FAQ
CAN MY CHILDREN DO THESE
PROGRAMS TOO?
Yes
We highly recommend getting your
children MOVING
TRACKING ACTIVITY shows kids what
they need to do

FAQ
IS HealthTech IMPORTANT?
This is the way of the future.
You become the CEO of your BODY.
You are in more control when you know
the metrics of your body.

FAQ
What does Elite Akademy Sports
Med Offer?
Kinrgize for Staff – Corporate Packages
Promote Health & Wellbeing Programs +
TRACK RESULTS
Mobile Massage
15 minute massage sessions at work

If you have any questions at all please do not hesitate to send
a note or call our clinic +61383444948
My email address is: kusal@eliteakademy.com
My twitter address is @kusalkumar
The Elite Akademy twitter address is @EliteAkademy
We share body and health advice on our Facebook site
www.facebook.com/EliteAkademy
Lastly these slides have been uploaded to
www.slideshare.net/KusalGoonewardena
ThankYou

Wishing you and
your families a healthy and
happy future!
Thank You!

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