Weight Management Service

St Columcille's Hospital

Change - Eat Well - Be Active

Physical Activity

10 Things to Remember About Getting More Active

  1. Monitor yourself: Use a pedometer (step counter) or an exercise diary (minutes per week). Set goals to keep yourself on track.
  2. Be consistent: Build a daily routine. Motivation fades whereas habits are hard to break.
  3. Exercise is not punishment. Pace yourself – work at an enjoyable pace. It’s ok to be a little breathless but be comfortable. Avoid exhaustion.
  4. Build activity into your daily life. Park further away - Take the stairs - Get off the bus a stop early - At work talk face-to-face rather than e-mail or call.
  5. Enjoy yourself & look forward to your “Stress Free” exercise time.
  6. Build up slowly. Be patient with yourself, you will become fitter.
  7. Use appropriate equipment such as comfortable footwear, loose clothing and a coat. Get an umbrella when it’s raining – It’s Ireland! You won’t melt!
  8. Exercising sensibly will give you energy, improve your mood and make you feel better.
  9. You can exercise by yourself or with company - why not do both.
  10. Do different things, walk, swim, join a class, invest in home exercise equipment like light weights (dumbbells), or even a treadmill. Do your home exercise in front of the soaps on television.

Is losing weight important to you, but you don’t know where to start?

Do you want to lose weight but feel nothing is working for you?

Have you had enough of quick fix diets that only work for a short time?

Here in the Weight Management Service, we’ve done some research and found that these are the things that people who lose weight (and keep it off) do most of the time:
  1. Keep daily records of their food, drinks and steps.
  2. Plan their meals, snacks and activity ahead of time.
  3. Build physical activity into their day.
  4. Change the whole family – buy less junk food into the house and do activities as a family.
  5. Have a regular meal pattern with lots of fruit and vegetables.
  6. Learn to read food labels and watch calories in snacks.
  7. Check their weight at least once a week.
  8. Accept that 1-2lbs (0.5-1kg) weight loss each week is a really good rate of weight loss.
  9. Are flexible with eating and activity instead of ‘all or nothing’ – accept that a lapse is not a disaster.