“That right amount will change depending on what’s happening – whether you’re tired, you’re eating well or you’re sick.”
Whitelock, who grew up on a Manawatu farm, said locking in small improvements in lifestyle helps manage the ups and downs of farming.
“Rural wellness is a big deal right now. It’s growing in importance as demands and challenges increase on the rural community.
“Farmers have got to remember, if you’re healthy then your farm will be healthy. It’s as simple as that.”
Whitelock manages the pressures of his own career by regularly scheduling downtime off the field to stay fresh, relax and unwind with his wife, Hannah Lawton. He also urged farmers to stay hydrated, keep fit and eat healthy food.
“Personally, there are things I do at home and on the rugby field that help me and I know these also cross over into farming.”
Whitelock has fronted the Farmstrong initiative, Lock it In. In short videos he shares his personal strategies and puts out the challenge for others to find out what works for them and to Lock it In.
Another campaign, Turn on Your Core, features Whitelock in several videos with simple day-to-day activities farmers and growers can do to strengthen their core muscles.
Farmstrong project manager Gerard Vaughan said many farmers look after their equipment and stock but can neglect their own wellbeing.
“When we get busy, our minds get cluttered with all kinds of things. In farming there is always a list as long as your arm of things to do and worry about and sometimes it can be overwhelming.
“Life can regularly throw curve balls our way – from drought and floods to fluctuations in commodity prices and changing government legislation and new technology.”
Then there are the demands of running a business – financial and production planning, managing cashflow, hiring and managing staff and succession planning, Vaughan said.
“These pressures aren’t going to disappear so it’s vital that farmers develop the skills and resilience to cope.
“As an industry, we can’t afford to let these pressures reach the point where they damage productivity and affect the lives of families.”
Earlier this year a Farmstrong survey found 64% of younger farming men and 77% of women reported at least one wellbeing issue had a big impact on their lives.
Workload, fatigue, relationships, sleep and time off farm are some of the main wellbeing challenges facing farmers under 35 today.
Women also report higher levels of issues that have greater impact on their wellbeing compared to men and the effect is more pronounced for female sharemilkers and contract milkers.
However, the research confirmed there is plenty about farming life that young farmers enjoy despite its ups and downs.
For many, farming brings a genuine sense of accomplishment, reward and recognition.
And the survey showed 84% of women and 74% of men want to invest in ways to improve their wellbeing.
Whitelock, who plans to return to farming when his rugby days are over, was pleased with the high response.
“It’s great to see younger farmers putting weight behind looking after themselves.
“Investing in your wellbeing is key to managing pressure, whether it’s in professional sport or on the farm.”
Whitelock joined Farmstrong as its ambassador in 2016.
His involvement was driven by own experiences.
“I’ve had some challenges in my own life through family and friends who have been put under too much pressure, which has turned into stress among other things.
“If I can have a positive influence on helping people to see themselves as the most important asset on the farm then I want to be part of that.”
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