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First Med Urgent Care

First Med Urgent Care: Losing weight in the new year

First Med Urgent Care: Shedding weight for 2018

First Med Urgent Care cares about health, and one of the best ways to maintain your health is to manage your weight. Maybe your nervous about making this your resolution this year because it hasn’t worked out in previous years, but First Med Urgent Care is here to help you reach your weight goals! Before you start any new diets or routines though, talk to your doctor and make sure you are physically able to start a new routine or diet. Talking to your doctor may also help you approach your weight management in a different way. The biggest problem with weight management is that people will start off motivated and ready for the first few weeks or months, but somewhere down the line because of work and/or home, the motivation dries up. Slow, step by step weight management could ultimately lead to a better life and a healthier you. Here are a few tips that might help you better manage your weight.

Set Milestones: So your main goal is to lose weight. That’s a good main goal to have, but how are you going to make that happen? Making smaller milestone goals can help you build up to a larger goal. An example would be to start with a 10-15 minute walk around a block 3-4 times a week. This goal is small enough that it can be easily accomplished after work, in-between classes, or in between other activities. A milestone should be something you can accomplish by taking just a few minutes out of your day. Make meal plans one week at a time. As you accomplish these milestones, slowly increase them. That 15 minute walk becomes a 30 minute walk, or a 15 minute run. Then, it becomes a 45 minute walk or a 30 minute run. Slow, steady, simple changes are a great way to keep from feeling overwhelmed by your main goal. Once you accomplish one milestone, make another and keep it up!

Think Positive!: Thinking about how hard and not-fun your diet might be will only bring you to your burn-out point quicker. If your goal is to become healthier, than stay focused on all the benefits you’re creating for your body. Making a healthy change in your life should feel good and be a joyful experience. Ever heard the term “fake it until you make it?” If you think you can do it, then you can and will!

Indulge in Moderation: The biggest thing to accept about weight loss is we’re only human. Wanting to eat tasty treats that aren’t good for us is going to happen. Like the old saying “we want what we can’t have,” so if you deny yourself tasty treats forever, the likelihood of your willpower lasting is slim to none. Before you know it, you’ll be stuffing your face full of sweets! If something like cake is your weakness, avoid buying it so your not tempted to much on it at home. If you happen to see cake at a social event though, it’s perfectly fine to have a small portion. Just remember, “Always in moderation.”

Don’t give up on your weight loss plan for 2018, just keep moving forward!

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First Med Urgent Care Reveals The Truth About Sit-Ups

First Med Urgent Care: Saving You From Pain

Keeping with the theme of exercising in the new year, as we know many of you fine folks have planned to do for your New Year’s resolution, our urgent care is here to discuss a few side effects of completing sit-ups. In the world of fitness sit-ups have been quite a controversial topic for quite some time. Some people say they’re they best thing for building core strength and other fitness experts are completely against the action. From a medical and a safety point of view, our urgent care staff would suggest a few, safer alternatives for core strengthening.

Let’s take a look, first, at a few injuries that can be caused by doing sit-ups.

  • Sit-ups can cause force in the spine that can lead to disc bulge or disc herniation.
  • Sit-ups can cause Posterior Ulcers (basically blisters on your bottocks).
  • Sit-ups can work hip flexors and if they’re too tight or strong they’ll tug on the lower spine.

While sit-ups were once deemed to be the magical way to a slimmer waistline, safer alternatives have been emerging. Our urgent care staff would recommend planks or leg lifts as two safer ways to achieve core strength without nearly as much injury risk. Of course, there is a proper way to do both of these exercises and we’re providing the details here.

The safest way to perform a plank:

Allow your weight to bear through the forearms and toes, with the body maintained in a horizontal position elevated above the ground. Easy modifications can be made to make it even easier on your pelvic floor. Kneeling forward and putting the weight on your knees rather than your toes is one way to reduce the pressure and while it does work the abs a little less it’s still a very good workout for beginners.

The safest way to perform leg lifts:

Lie on your back (preferably on an exercise mat) with your legs together and extended in front of you. Place your arms down beside your torso, palms facing down. Try to keep your lower back on the floor to prevent injury and slowly lift your legs toward the ceiling while keeping them straight. Stop when your feet are over your hips. Lower your legs back down and repeat until you’re unable to control the movement. If your lower back lifts off the floor it’s a good indication that you’re tired and may need to relax for a few minutes or stop until you’re ready to go again.

Our urgent care staff hope that these tips help some of you out there to exercise safely and prevent injury in the new year. If you do find yourself in need of medical assistance, we’re here to help! There’s no need to book an appointment with any of our urgent care locations, simply walk-in or check-in online by clicking here!