In these days of schedules and routines, where does fitness slot in?

Is it just another task that has to compete with all the others, or something you do because you want to and because you enjoy it?

Having goals is important. For example, we should all be exercising at a moderate intensity for 2-5 hours per week, along with some strength training.¹ However, how, when, and where we achieve these goals does not have to be a rigidly structured weekly process necessarily.

Join Chartered Physiotherapist Emily Smyth for a highly informative evening presentation on the specialist role of physiotherapy in the management of breast cancer.

Also, receive Emily’s top tips to feel better when undergoing treatment.

When: Thursday the 4th of July 2019 from 7-8 pm

Where: Mount Merrion Physiotherapy & Health, 105 Upper Trees Road, Mount Merrion, Co Dublin, A94 RX70

Emily is a certified PINC therapist, who has undergone specialised post-graduate training in the treatment of ladies with breast cancer.

This blog was inspired by the legendary social commentator and marketing guru Seth Godin who introduced me to the term cognitive load.

Cognitive load simply refers to how much thinking we have to do to reach a decision. When it comes to exercise this may include thoughts such as when? will I have time? how much? what type? with whom? what will I wear? when should I eat? etc..

The process involved in reaching a decision about exercising can sometimes be quite stressful. How do we know if we have made the right decision? Fretting about exercising can negate many of the potential benefits.

The Pilates classes we offer are termed  PhysioPilates in an effort to distinguish the classes as medical exercise and rehabilitation classes, designed and delivered for those who may be managing pain such low back and neck pain for example.

Our small classes are delivered as pre booked courses or 'terms' by degree qualified chartered physiotherapists who have undergone specific post graduate education in the Pilates exercise method which has then been adapted for use within our clinic to cater for the specific needs of our clients. It is because we run these types of classes that our clients are able to submit their class fees as a tax deductible medical expenses.

Our classes are therefore distinct from an every day 'keep fit' type class which is often offered on a drop in, pay as you go basis.

About 60% of my clients are suffering from and being treated for low back pain.

Once resolved, my top three tips for preventing another episode are:

1. Get good sleep.

Inadequate or non restorative sleep increases the risk of developing back pain as well as other health problems. Sleep hygiene is essential, sleep coaching necessary for some. If you are struggling with sleep, let me help you with some specific coaching.

A good warm up before exercise or a sporting event may help reduce the risk of injury and improve performance.

Here is my preferred method when preparing for a run.

1. Get a good nights sleep, essential to get me ready for exercising the next day.

2. I don’t eat breakfast most days, preferring to fast until about lunchtime. Exercising on an empty stomach helps improve blood sugar levels, insulin sensitivity and fat metabolism. So the best time for me to exercise is in the morning.

We are now Mount Merrion Physiotherapy & Health

Our new name reflects the evolution of our clinic as one that offers expert chartered physiotherapy as our main service, as well as a range of related health services.

Our aim is to consider health more broadly, doing all we can to help prevent illness, injury , pain and disease by helping our clients take a proactive approach.

Did you know, we also offer:

Inspired by the work and wisdom of Dr. Tommy Wood over of Nourish Balance Thrive, here are some tips to help ensure a life of health and longevity.

Sleep more
- You need at least 7-8 Hours per night
- Don’t exercise before bed
- No caffeine after 3pm
- Use blue light filters when it gets dark, either screen filters or glasses when watching TV-
- Avoid using smartphones or tablets before bed, no email!
- Moderate alcohol

....Is managing client expectations, most definitely.

Most of my clients of course want and expect a quick fix, one maybe two treatment sessions.

This may be possible when treating an injury or pain complaint which is fairly fresh, perhaps having been causing physical problems for up to a week or two. If we are able to start treatment early, give the correct advice, the correct exercises as well as using other techniques which help pain relief, healing and repair, a quick resolution is normally possible.

But....

Introducing Senior Chartered Physiotherapist Emily Smyth who has recently started working with us at Mount Merrion Chartered Physiotherapy.

Our services include Physiotherapy, Clinical Pilates, Pre and Postnatal Care, long term Injury Rehabilitation and now the PINC (for women) and STEEL (for men) Cancer Rehabilitation Programs offered by Emily who has undergone specialised training. 

PINC & STEEL was developed by the Cancer Rehabilitation Trust of Australia and has been the pioneering force behind the cancer rehabilitation movement in New Zealand and Australia since 2005.

It is aimed at women and men at any stage of their cancer treatment. We focus on ensuring patients can be active throughout their treatment by addressing any musculoskeletal problems which may be limiting their ability to exercise and by educating them on the importance of maintaining activity levels. Staying active during cancer treatment has been shown to help alleviate or prevent physical impairments, reduces pain, fatigue, depression, sleep disturbances and other symptoms commonly reported during cancer treatment.