Dr. Tony Lynch, Clinical Lead Doctor in Affidea ExpressCare Minor Injuries & Illnesses Walk-In Clinic in The Elysian in Cork, offers expert advice on healthy living. ExpressCare in Tallaght is also open from 10am – 10pm, 365 days a year, with a third clinic opening in Northwood this year.
This time of the year, we often look to join gyms and get fit. It is a normal thought process and one to be encouraged. However, if you really want to make a permanent and sustainable change to your physical health through exercise, then here are some helpful hints.
- 1. Don’t go for broke in the beginning!
Start your workouts at a level that you are comfortable with. Avoid pulling a muscle or injuring yourself by going too fast, too heavy and too soon. Rome was not built in a day, so start off easy and build from there.
- 2. Cardio, Strength & Conditioning
These workouts are a great way to get fit, but I would recommend you invest in some mobility work before you do anything. That means stretching and preparing your body for the new movements it is about to encounter. An injury can set you back weeks and result in a loss of focus and that New Year positive attitude.
- 3. Forget the scales
While I encourage all of my patients to watch their weight, I advise them that weight loss is a complex process that is multifactorial. So, rather than watching the scales I would advise people to count your calories and focus on your exercise regime. If you monitor the input versus the output, then the weight will follow.
- 4. Weight training
Research shows us that the introduction of weight bearing exercise really has a positive outcome on our health. While we don’t want people lifting weights that are dangerously high, I do encourage people to look at adding weights into their exercise programme as they progress through their new plan.
- 5. Longevity
Going to a gym or exercise classes is a great way to get motivated and socialise. However, that one hour a few evenings a week is just the tip of the iceberg. Watching the diet, minimal to zero alcohol intake, not smoking, mobility work at home, etc., all add up and will make the difference to your overall health.
Good luck and enjoy getting fit in 2019. If we can help you in any way, just call in.
Cold & Flu Tips from Dr. David Foley, Consultant in Emergency Medicine & Medical Director of #AffideaExpressCare Minor Injuries & Illnesses Walk-In Clinic in Dublin, open from 10am-10pm, 365 days a year: https://t.co/qR8w7QAcoe #AffideaHealth #NewYear #GetVaccinated #YourBestShot pic.twitter.com/CW6yuYdJJv
— Affidea Ireland (@AffideaIreland) January 3, 2019