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Exercise, is it the fountain of youth?

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By Brian Foley from Activate Fitness

The past two weeks we’ve looked at the benefits of exercise on common conditions as we age such as arthritis and osteoporosis.

In this concluding article we are going to look at the overall improvements to lifestyle and well-being right throughout our adult life as a result of exercise.

Why is this important? If you are in your 20s or 30s reading this, should you even care? Simply put, one day you will care. Right now you probably have relations who need to know this right away.

Over the last one hundred years the average life expectancy at birth in Ireland has risen by several decades.

Life expectancy at birth is 80.4 years for men and 84.0 for women, but really, is it the years or the quality of the years that matter most?

Increased longevity is not the only important measure for ageing, as the number of those extra years spent in good health is crucial to both quality of life and service provision.

As we get older we lose about 1% of our muscle mass every year from around 40 years of age. The decline in muscle strength and balance happens three times quicker if we do not do regular activity.

Older people who have been in hospital may have spent a lot of their time in bed or sitting in a chair. This can lead to loss of muscle mass and strength which makes moving about and doing daily activities independently more difficult once they are discharged. This can result in people being unable to go back to their home or needing extra care assistance. The greater the loss of muscle mass the more susceptible a person becomes to chronic illness.

Not only can exercise limit the effects of physical deterioration, studies have also concluded it can act as a buffer against some cognitive impairments such as dementia with six to 12 months of exercise improving brain function scores.

So, what do the guidelines tell us?

Ideally, exercise prescription for older adults should include both aerobic exercise and muscle strengthening exercises.

Aerobic exercise (walking, cycling, swimming, jogging etc) serves to improve our cardiovascular system. Cardiovascular disease is a major contributor to mortality rates in all age groups. Lack of exercise tends to exacerbate the negative effects of these risk factors while implementing exercise in daily routine has been shown to reduce mortality rates.

Strength training has many benefits for the older population which we have touched on over the past two weeks, but other than the benefits to bone density and muscle mass, strength training has also been proven to improve functional abilities. Things we may take for granted now like getting up and down to the toilet, bathing and even getting up to make a cup of tea can become an ordeal or impossible for someone who becomes frail in their older years. This does not have to be the case. We have prevention tools available to use to continue to live independently on our own terms.

How much of these should we do according to the guidelines?

Adults and older adults (>65) should do at least 150–300 min of moderate-intensity aerobic physical activity, or at least 75–150 min of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-intensity and vigorous-intensity activity throughout the week for substantial health benefits;
Adults and older adults (>65) should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on two or more days a week, as these provide additional health benefits.
Older adults, as part of their weekly physical activity, should do varied multicomponent physical activity that emphasises functional balance and strength training at moderate or greater intensity on three or more days a week, to enhance functional capacity and to prevent falls.

These strength training sessions should be completed two to three days per week, with a rest day between each workout.

Activate runs a twice weekly strength programme which is devised and coached by Sam Treharne (CORU registered physiotherapist) which might be suitable for you or someone you know. To find out more visit www.activate.ie/free-intro or call 087 4030894.

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WEEK 14: Felicity’s Summer in Killarney

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WEEK 14
Felicity’s Summer in Killarney





Previously: Here on Dundag it was far easier to relax than anywhere else. They had a picnic blanket, some cold drinks and what felt like all the time in the world.

“I can’t believe I leave on Monday” Felicity said tiredly.

“Neither can I. This summer has flown. Tell me you have plans to come back sometime soon though? I don’t think Sheila and I can be as good of a mischief-making duo as me and you.”

Felicity had already spoken with her parents about her return to Killarney. “I’d like to come back for Halloween. Who knows, with my apprenticeship you may be seeing a lot more of me.”

Felicity glanced at Jack, who was looking far out over the lake. “That wouldn’t be so bad.” He paused. “There’s loads of things to do in Kerry around Halloween. There are countless events and festivals in the surrounding towns and parishes.”

“That would be nice. I love Halloween, it would be great to see how ye do it down here.” A few years ago she and her friends had run a school scare event in Dublin, for TYs and above only. It had been some of the best fun they’d had in school together.

“It’s going to be really strange not having you just around the corner anymore. I’ve gotten so used to showing up at Sheila’s and you being there.”

Knowing that her friends were going to miss her so much made Felicity’s chest twist. She knew that Auntie Sheila wasn’t looking forward to her leaving either. “At least I’ll be back soon. You’ll be seeing me off of the train before you can blink.”

“Yeah, I can’t wait.”

A few hours passed before Felicity and Jack returned to Hedgerow Place. Jack dropped her off at the door, promising to meet her at the bus station tomorrow to see her off. Felicity trudged towards the door morosely.

Auntie Sheila met her on the other side with a sad smile. “Hopefully you’ll be back soon poppet. I suppose for now you should probably pack.”

Felicity nodded and made her way upstairs. She entered the spare room , her room now, really. Auntie Sheila had offered her it permanently if she were to get her apprenticeship. That would be a dream come true, to live in Killarney and have something as exciting as an apprenticeship to work on.

Felicity packed slowly. She let herself daydream about what her life could look like, and how easy it would be to sink into it. Thoughts of coming back here, to a room that was fully hers circled around her head. Felicity looked around her room as she slowly progressed towards fitting her whole summer into just the two small suitcases and backpack that she had come to Killarney with.

It felt like her experiences were too big, too meaningful to pack away with her. Too much had happened this summer to pack it all away. The only solace, Felicity thought, was that she had to go so that she could come back again.

The Bus
Now she was standing once more at Killarney Bus Station, waiting to get the Expressway back to Cork before the next leg to Dublin. Auntie Sheila and Jack both stood nearby waiting to see her off.

Felicity had spent the last few days packing, reminiscing on her time in Killarney as if it were years ago, and had not started a mere three months previously. The adventures she’d had and the friends she made were all so different from what she knew in Dublin. It almost felt like going back to the city was going back to a different world, a different life.

“You have to stay in touch,” Jack said with a frown. “And I will hold you to your promise to come back at Halloween. We have to go to some of the Halloween events. I know it’s a trek down but it will be faster by train.”

Felicity didn’t know why her parents had booked her a bus down and back and not the train, but she was almost thankful for the extra travel time on the way back. It would take all of it and more to acclimatise back into her old life.

When the bus arrived, Jack helped her stow her luggage in the undercarriage. It was with a heavy heart and tearful eyes that she hugged them both goodbye. Felicity promised both to them and to herself that she would be back for Halloween, even if she didn’t get her apprenticeship, she would make the time around her college schedule to visit. God, she should have applied for college in Killarney. If only she had known what it was like when she was filling out her CAO.

Felicity trudged up the steps onto the bus. She hadn’t missed how cramped the seats were. The train would undoubtedly be the better option for her return.

She turned and waved at Jack and Auntie Sheila as the bus pulled out of its berth. She could see Auntie Sheila smiling up at her. Something her aunt had told her the night before swirled around in her head. “It doesn’t matter that you’re leaving now,” she had said, “because you’ve been to Killarney once, and now there will always be a home for you here.”

Summer in Killarney had been transformative, to say the least. The bus went around the Daly’s roundabout and travelled down the hill towards Cork. Felicity looked longingly at the turn to Woodlawn Road as they trundled by. Killarney, and Auntie Sheila’s little house on Hedgerow Place, had snuck its way into her heart. Felicity was going to miss it. She couldn’t wait to come back again.

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Frustration mounts over morning gridlock at Coolcorcoran

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Frustration mounts over morning gridlock at Coolcorcoran


Mounting traffic gridlock at the Coolcorcoran junction onto the N22 Killarney Bypass is causing daily delays for commuters, with local motorists calling on Killarney Municipal District and elected representatives to take immediate action.


Early morning traffic coming from the Tralee side has become severely backed up past BG Motors during the peak 8.15am commute.
Motorists attempting to enter the bypass from the Coolcorcoran side face long queues and increasing frustration as they struggle to join the main road.
Local drivers point to a specific design issue at the exit, where a raised kerb and a section of unused footpath prevent left-turning vehicles from merging smoothly into the traffic flow.
Road users are requesting a simple layout modification to resolve the bottleneck: converting the exit to left-turn only, removing the kerb obstruction, and directing driver traffic to loop via a U-turn at the Killarney Sports and Leisure Centre roundabout. Similar left-turn measures were previously implemented at the nearby Lewis Road junction to improve safety and traffic flow.
The request comes as broader plans for the N22 bypass upgrade and new link road infrastructure remain under progression by Kerry County Council and Transport Infrastructure Ireland.
Motorists wishing to share their views on local road issues can email info@killarneyadvertiser.ie.

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