Emer O'Callaghan: Exercise is the key to ageing well

The ‘new year, new you’ ethos is well and truly in full swing.

I went to the training pool to do my swimming yesterday and sure it was packed full of the new years resolution brigade, as I call them!

So many people start a year with such high expectations, and I think that is fantastic, but sadly most will have given up their resolution by St Valentine’s Day.

Discipline is needed to see a new health plan through, and that can be in short supply these days.

I truly believe as people we are gone so soft, our ancestors must be looking down in horror at how delicate so many are today.

Every day in my job as a beauty doctor, I treat people of all ages with all types of skin concerns, from acne to rosacea, to wrinkles, eczema, dryness - you name it, I have treated it.

My motto at Emerald Beauty Clinic has always been: ‘There is no skin we cannot improve’, and that has always been the case.

But I am always very clear with every client from the start that they need to do the work on their end too. The people who do, look amazing, decades younger than they are.

However, others will not put in the work and think I just have a magic wand that will do it for them, and all they have to do is show up.

At the end of the day, you only have to look at someone to see if they take pride and care of themselves, that’s all our own personal responsibility. As beauticians, we help, but it’s inevitably down to us all, this is why its called self-care, and personal grooming.

New year or not, if you are embarking on improving any aspect of your life - be it your health, skin, nails, hair, diet, or fitness - then you have to take responsibility for that commitment for yourself, and follow through and listen to the professionals and experts that are giving you their valuable information and expertise, because they have the knowledge and have gotten so many others the results. This, I feel, is often not said enough at this time of year.

I’m a firm believer in taking responsibility, I take responsibility myself for my own life, for a bad decision I make, or if I make a mistake or have a setback, I hold my hand up and I am accountable for it.

That is what has made me the woman I am today. No-one has ever not made a mistake in this life, that’s all part of being human, but every day I do my best to be the best version of myself I can be.

Taking responsibility for our own health and wellbeing is something I know so many will be focusing on this new year, so this week I want to give some of my expert advice and tips on exercise and how it can improve not just our health but our appearance, skin and muscle tone.

Always consult your GP before starting any new exercise regime if you have any health issues, are pregnant, or have undergone any form of medical treatment.

WALKING

When I’m off work, I’m out walking. I do big, long walks. I love being near the sea so I often do coastal or cliff routes. There is nothing nicer than being out on a beautiful day in fresh air, moving your body, and enjoying all the beauty around us.

Walking is a fantastic exercise to suit all ages and fitness levels, it’s the first place to start if you have become very unfit and need to get your fitness back. Start with a simple 20 minutes a day, build it up to 30, 40, 60 minutes. I walk every day depending on how much time I have, but I always try to get a 45-60 minute walk in daily. It will tone up and firm up every muscle, while improving your fitness.

I live up the top of a very steep hill and they are fantastic to improve fitness and heart strength, but stay on the flat if you have heart issues.

SWIMMING

This is my favourite, I’ve been doing it my whole life. I swim in the sea and the pool.

It is a fantastic life skill to have, but it’s also an all over body work-out, it will firm and tone you and improve your cardio fitness and lungs.

Start small and aim to improve on how many lengths you can do,

WEIGHTS

As we all age, we are all losing muscle mass, which is what we want to hold onto as much as possible. This is why weight training is so important.

My clients over 70 tell me how it was unheard of in their day of any female doing weights, let alone going to a gym, and I understand that, but then I remind them of how physical they all worked long ago too.

These ladies where lifting and dragging shopping, holding multiple babies and doing all the heavy lifting at home, many of them worked in factories too doing very physical jobs.

Some gyms and classes have weight training in the chair for senior people. Even if you lift a tin of beans at home in your own armchair every day, you will soon strengthen your muscles of the arms.

YOGA/ PILATES

Both are excellent for strength and endurance, and suitable for all ages and fitness levels.

One of my clients is 83 and she does weekly yoga every Thursday morning and loves it. There is no age limit.

I admire her so much for pushing herself out of her comfort zone, and she is prolonging her own health.

Pilates can be a lot more challenging than yoga, I do reformer pilates and it’s tough, there are moves I struggle to do every week. But that’s why I go, it tests me, it’s challenging, and I come away knowing I have worked every muscle in my body.

JUST MOVE

At the end of the day, it’s a personal choice what exercise you enjoy, it is entirely up to you, but exercise should be part of your daily life.

I did one of my popular beauty videos on this recently and you can watch it on our Emerald Beauty Clinic Facebook, Instagram, and TikTok pages now.

You don’t have to go forking out for expensive gym membership if that’s not your thing, there are pay as you go gyms now, and public swimming pools. Or you can pop on your runners, open your front door, and go out for a walk that won’t cost you anything - but you do need to move.

One of the most harmful things for humanity today is the chair, people are sitting far too much.

When we move, we are increasing blood flow and working all our muscles. I truly believe exercise is one of the most beneficial natural drugs we all can be availing of.

Just look around you, people are far bigger today than ever before.

We need to be looking at what our healthy European neighbours are doing right..

At the end of the day, as the old saying goes, your health really is your wealth, so regardless of your age, get up, get out, and move - you’ve only get one life, live it, enjoy it and get moving.

Emer O’Callaghan is a beauty doctor and skin specialist who won Irish Beauty Therapist of the year and works at Emerald Organic Beauty Products Ltd, trading as Emerald Beauty Clinic, 021 4365949. A Multi Award Winning Gold Standard Clinic, 2008-2026, www.emeraldbeautyclinic.ie - follow us on Facebook/Instagram/Tik Tok.

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