News
Exercise, is it the fountain of youth?
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.
Felicity’s Summer in Killarney — Chapter 6
A weekly series from Killarney Advertiser’s Jess Jukes
Felicity and Auntie Sheila went to meet Jack feeling refreshed and rejuvenated after their time at the spa. He was already sat at a table when they arrived.
“How was that?” he asked. “Oh it was lovely! Between the hiking the other day and the spa I feel like a new girl!”
They all sat and chatted quietly while they were served their tea and nibbles. There was still no news about Anthony, the hiker they had helped off Carrauntoohil. Auntie Sheila mentioned the annual garden competition in Hedgerow Place, and joked about how she would have to put Felicity and Jack to work in order to have the garden ready in time.
“Even if I don’t win anything,” she said, “Mrs Flaherty is sure to complain if my garden isn’t a pristine background for when they photograph her tulips.”
Felicity grinned and said “You talk as if she’s already won, but Mr McCarthy from No. 48 will give her a run for her money.”
The rivalry between Mrs Flaherty and Mr McCarthy was legendary within Hedgerow Place and the neighbouring estates. Mr McCarthy kept garden gnomes to decorate his lawn, and Mrs Flaherty despised them. She often loudly compared them to little devil-spawn.
Felicity, Jack and Auntie Sheila sent the afternoon quietly giggling and soaking up the atmosphere of the hotel. The tranquillity of Aghadoe was a marvel, especially so close to town. After enjoying the food and tea the trio made their separate ways home.
Felicity retreated up the creaky stairs to the guestroom, a small box room at the back of her aunt’s house. It was cosy inside, plush blankets covered the bed and a wardrobe stood in the corner. The lace curtained window let beams of light into the room, illuminating dust in it’s path.
Felicity was about to settle into the desk chair when she heard a loud meow. She paused, and sure enough she heard it again. After a few minutes of searching she found Socks inside her wardrobe. She had no idea how he had gotten there. She laughed as she scooped him up, giving him a cuddle and plonking herself down on her chair.
Felicity was enjoying the summer in Killarney. It was far from what she had expected, but she found that she didn’t mind. It would be a shame to leave Auntie Sheila’s when summer ended. At the start of the summer Felicity had worried over her parents banishing her to Kerry, but now she found she wouldn’t mind spending more time here in the future.
Felicity found that she greatly preferred Killarney to Dublin. Killarney was more friendly and bright. The air was cleaner and it was more relaxed.
She gently manoeuvred around Socks and opened her laptop. Talking about potential career paths to Auntie Sheila earlier today had left an impression. With how much she enjoyed Killarey, it was well worth considering basing her next steps here. Maybe she would send in that application after all.
Festival Time
A few days passed, and there was still no news in the Killarney Advertiser about Anthony. However, there were ads a-plenty. Summer was here and organisations were advertising festivals and events all over the town. One that caught Felicity’s eye in particular was Bikefest.
The hype around the event was incredible, and when she asked Jack about it he told her it was one of the best weekends of the year, as long as you weren’t trying to drive anywhere. Auntie Sheila gleefully agreed, saying she would much rather be at a tribute band concert singing her heart out than stuck in traffic orders of magnitude worse than the regular fare.
When Felicity had expressed interest in attending, Jack and Auntie Sheila had immediately pounced on the idea. They were checking the weather, looking for the line up in the Advertiser and discussing where to eat. It was decided that they were all going to go on Sunday and spend time in the sun listening to the live music. Jack and Felicity were determined to get Auntie Sheila onto some of the rides, much to her dismay.
On Sunday morning Auntie Sheila and Felicity met Jack at the bottom of the estate to watch the bike parade before retreating inside for a hearty Irish breakfast.
By the time they left the sun was shining in the sky, warm yet gentle with the light breeze that accompanied it. It felt like being hugged by the sun. As they left the estate, Jack turned around. “Sheila,” he asked, “is that your cat following us?”
Indeed, Socks was trotting behind them following them out of the estate. Auntie Sheila didn’t even glance back. “Almost definitely. Socks likes a good walk, don’t you Socks?” The cat stopped and meowed at them, as if denying any such thing.
Socks continued to slink along the pavement as far as Randles Townhouse before he disappeared into the housing sprawl.
The crowds of people at Bikefest were immense. It was hands down the busiest Felicity had ever seen. All ages could be seen around the festival. The group did a few round of the stalls, picking up little keepsakes. Auntie Sheila bought herself a new ACDC t-shirt.
They were standing near the entrance watching one of the organised ride-outs depart when Jack tilted his head. “Do you smell that?” he asked Felicity. She shook her head, but he was too busy peering over the crowd to see it. She saw his eyebrows shoot up as he left her and her aunt, making a beeline towards something Felicity could not see.
She said goodbye to her aunt, who laughed softly at her predicament. Felicity sighed in return and followed after Jack, wondering what sort of trouble they’d find themselves in next.
Herbert descendants visit Muckross House
Scott and Sandra Patterson recently visited Muckross House and Gardens to explore their family heritage, meeting with Muckross House Research Library archivist Patricia O’Hare.
The couple are the great-great-grandchildren of Charles Herbert (1842-1891), the second son of Colonel Henry Arthur Herbert and Mary Balfour. Following their marriage in 1837, Colonel Herbert and Mary Balfour moved to Killarney and began construction on the current Muckross House, which was completed in 1843.
The family, which included children Eleanor, Henry Arthur, Charles, and Blanche, spent much of the Great Famine years in England. Photo: Valerie O’Sullivan
Felicity’s Summer in Killarney — Chapter 6
Felicity’s Summer in Killarney — Chapter 6 A weekly series from Killarney Advertiser’s Jess Jukes Felicity and Auntie Sheila went...
Herbert descendants visit Muckross House
Herbert descendants visit Muckross House Scott and Sandra Patterson recently visited Muckross House and Gardens to explore their family heritage,...
Rotary Club welcomes District Governor
Rotary Club welcomes District Governor Killarney Rotary Club was honoured to welcome Rotary District Governor George Roche and his wife,...
Mamma Mia! screening draws crowds
Mamma Mia! screening draws crowds The grounds of Killarney House and Gardens were transformed into an outdoor cinema as part...
Castlelough Bay hosts County Championship Regatta
Castlelough Bay hosts County Championship Regatta Castlelough Bay on Lough Leane played host to the first County Championship Regatta of...
Fossa Swimmers make a splash at County Finals
The Fossa Swim team pictured at the Tralee Sports Complex following their successful outing at the County Finals of the...
On the Ball Part 2 of the Mikey Daly Interview
Éamonn Fitzgerald EF: Killarney Celtic are invited to participate in an Irish competition. That has big financial implications for travel,...
LUKE MANGAN recently caught up with Kerry FC’s manager, Colin Healy.
He spoke to him about his careers as a player and manager. Here’s how it went: When you began your...
Home cup tie for St Paul’s could be epic
Paudie O’Connor National Cup (Round 1) Utility Trust St Paul’s v GCU Brunell Saturday 7.30pm Killarney Sports and Leisure Centre...
Chances of Kerry v Cork Munster final in 2026 decrease as Munster GAA delay seeding plan
After facing a backlash from Limerick, Clare, Waterford and Tipperary players, Munster GAA have postponed their plan to keep Cork...
