Health is Wealth
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Remember to use #WorldPTDay so people can follow and share your activities for World PT Day http://ow.ly/583M50KyRRp #GlobalPT
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Totally agree. We in the private sector can provide Ax, Rx and like us
often have an onsite gym with exercise classes & specialist programmes. However some patients cannot afford this and
should be funding these cost-effective, evidence-based interventions
Dr Nina Byrnes and Angela O’Donoghue likedOne of my favourite things is to do some exercises with patients. Basic stuff for knee or shoulder pain but it is so rewarding to have something to offer other than tablets. Someday there will be a gym in my practice with physical therapists and I will be prescribing exercise.
In a world of selfies and profile pictures, you may spend a lot of time staring at your face. And it can be hard not to scrutinize every angle — including your jawline. Maybe you’re wondering if there’s a way to get rid of that double chin.
“Typically, a double chin corresponds with carrying excess weight. But there’s no scientific evidence supporting a clear-cut way of losing it besides diet and exercise,” notes health and fitness specialist Chris Dempers. “Evidence for other methods is only anecdotal.”
We talked to Dempers about his best tips to target chin fat.
Dempers says obesity is the main cause of a double chin. “As people gain weight, many gain it evenly all across their body, including in the face and chin area,” he says.
There are genetic factors, too. “Some people inherit a stronger jawline while others have a softer one, even if they are thin,” he adds. “Being naturally thin doesn’t mean your body fat composition isn’t high. You can still look thin and have less muscle density.”
Dempers says to watch out for supposed quick fixes when it comes to losing a double chin. Instead, a healthy diet and regular exercise are most likely to get you the desired results.
But if you still want to try to target excess chin fat, Dempers gives the skinny on two methods that some swear by:
Jaw exercise tools are small devices that you put in your mouth and bite down on to exercise your face and neck muscles. “With proper use, they may help improve the jawline by increasing the jaw muscles,” explains Dempers.
But like any exercise program, if you’re not safely and correctly training your neck and jaw muscles, you run the risk of injury. You can overwork and strain the dozens of muscles there.
“Using jaw exercise tools incorrectly and excessively increases your risk of developing temporomandibular joint disorder (TMJ),” says Dempers. “They’re like the sugar pill in medical studies. You may think it’s the device getting you results, but most people using them also work out in the gym. Anyone following a healthy diet and exercising an hour a day is going to lose weight and see it in their face.”
Certain “double chin” exercises target neck muscles, but that doesn’t mean they will rid you of chin fat. “Stronger neck muscles don’t automatically mean less fat. For example, you can do a thousand crunches a day, but if you still exceed your ideal calorie intake, belly fat is not going to go away.” So double chin exercises can support, but not replace, regular diet and exercise.
Since weight loss is the key to a more defined jawline, Dempers offers four tips to jump-start yours:
Don’t feel like you have to get up and run a marathon tomorrow, says Dempers. “Just walking 10 or 15 minutes a day can start you on the road to fitness.”
If knowing what to eat seems overwhelming, some good fitness tracking apps do the work for you, says Dempers. These apps can help you:
“Everyone needs a different number of calories. These apps allow you to enter your biometric information so they can calculate your metabolic rate or calorie allotment.”
Dempers also notes that there’s a lot of great information and guidance online you can access on government websites, such as MyPlate.gov.
Fitness professionals have education and training that can help you achieve your goals faster. If you can afford it, partner with a dietitian or trainer for optimal results. But simply having an exercise buddy can help you reach your goals as well. “Having a trainer or workout partner can help keep you accountable, on track and motivated,” says Dempers.
While ideal calorie counts vary, Dempers cautions us never to eat less than 1,200 calories a day. “That’s low even for someone who is smaller and needs fewer calories. That 1,200-calorie threshold may be higher depending on your size and activity level,” he says. “You need proper fuel, nutrients and fats to help brain function and for your overall health.”
Weight loss is a long game, reminds Dempers. And patience will be your secret ingredient to success. “Nowadays, everyone wants a quick fix, but with weight loss, you’ll do better with a slower process. Aim to lose around one to two pounds a week. Cutting out 500 calories a day adds up quickly to see results on your waistline — and your jawline.”
100th Dublin City Liffey Swim race winner Sinead Delaney with her mother Joan #LiffeySwim #Liffey100
You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.
Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.
People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.
Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.
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A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.
You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.
Dr. Williams suggests this simple shopping list:
Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.
RELATED: Which Bread Is Best For You — Whole-Grain, Multigrain or Whole Wheat?
Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.
“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”
Can’t carve out time for the gym? Try this daily routine:
Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.
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