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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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The same but different – A tribute to three great Irish musicians

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Driving home from work last Friday, tributes for Shane McGowan were pouring out across the radio stations and while listening in, I got a strong sense of déjà vu.

It was only a few months earlier that we got the sad news that the talented Aslan front man Christy Dingham had passed away, and a short few weeks after that – Sinéad O’Connor.  The loss of three iconic Irish musicians that left music fans across the country reeling.

When I think about each artist individually, their personalities couldn’t be more different. Yet, for days after the passing of the Pogues frontman, I found myself wondering why I was so drawn to all three.

And then, over the weekend I stumbled across a completely unrelated article which led with a headline:

“In a year dominated by artificial intelligence, deepfakes, and disingenuity, “authentic” has somehow emerged as Merriam-Webster’s word for 2023.”

And there was my answer. The one characteristic that embodied all three of these great Irish musicians.

It was my mother that first introduced me to Aslan’s music. She grew up during their peak and loved all sorts of rock music. I regularly watch their Vicar Street performances back on YouTube and still get mesmerised by Christy’s intense stage presence. Using elaborate hand gestures to evoke a greater meaning behind the words, he always looked like he was away in his own world. Off stage, and particularly later in his career, I admired him for his honesty when talking about his struggles with addiction and mental health. He was talking openly about these issues long before it was the norm.

Sinéad O’Connor was another original soul who, because of her talent, was catapulted into a music industry consumed by artificiality; she was almost too pure for it all. I always admired her unwavering commitment to her beliefs. Her authenticity was evident in every aspect of her artistry. The way she unapologetically embraced her shaved head and boy-ish style, she challenged conventional opinions around beauty. Her music reflected her personal struggles and she never shied away from addressing issues of social injustice, religion, and gender equality. Her stances often drew criticism and controversy, but she always remained true to herself.

Shane MacGowan will always be remembered for his unfiltered nature, and while the lyrics of many songs were dark and gritty, there was also an element of empathy and compassion in what he wrote. Like Christy, he too struggled with addiction and mental health issues throughout his career. While his demons sometimes spilled over into the public eye, his honesty and vulnerability just endeared him even more to us Irish.

So isn’t it apt in a year we lost three great musicians, the word of 2023 happens to be the one undeniable trait that they all shared. Thank you Christy, Sinead and Shane for showing us that authenticity is not just about being different to everyone else; but also about possessing the courage to challenge the established, to question the norms, and to keep going, even when the going gets tough.

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Full employment, minimum wage set to rise, but locals still feeling the pinch!

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Warning: This article does not come with the usual bells, whistles and Christmas cheer you would expect at this time of the year.

Last week we asked our readers to take part in our Killarney Town Pulse Survey. We wanted to get a better understanding of local consumer sentiment and to get an snapshot of other issues impacting our standard of living. See a summary of our findings below.

Analysis

So, jobs are aplenty, the minimum wage is set to increase in 2024 and yet according to our findings, locals are not too optimistic about the year ahead.

Just 1 in 10 people reported that they are better off now than they were a year ago. Only 16% expect the economy to be in a better place this time next year and there seems to be widespread dissatisfaction with how the government are tackling key issues affecting our standard of living.

Hasn’t everything gone so expensive?

If I got a euro for every time I heard this the over the past 12 months I certainly wouldn’t be feeling the pinch myself! Generally speaking, people do not like to talk about their personal finances but people’s behaviour is changing under the current climate. We are so frustrated with the cost of everything we are venting at home, in the office, and even while out for dinner with friends. It is not a dig at local business, I know plenty of small businesses struggling to keep their heads above water too.

Inflation is a concern but the real worry is where prices will land

Consumers and businesses are dealing with higher interest rates that have come as a result of the Central Bank trying to tame inflation. Loan products such as mortgages and car loans are more expensive. The noise coming from these issues alone is enough to drown out any positive aspects of the economy.

Stubbornly high inflation is a concern for policy makers, but for the average Joe, we are more concerned about where prices will eventually fall back to. We can deal with some short term pain but with inflation stabilising and some early signs it may even be falling, a large percentage of our survey respondents expect prices to continue to rise. This is backed up by many economists predicting prices will never return to what they were.

It’s not clear how much wage increases have played into higher prices up to now but there is a general consensus that where business margins are tight, higher wages for workers will lead to sustained higher prices for consumers 

Government is failing on issues impacting our standard of living

Research published by the National Youth Council of Ireland last week showed that more than 7 in 10 young people aged 18-24 are considering moving abroad because they think they would enjoy a better quality of life elsewhere. We asked a similar question to locals in our survey and more than 50% of Killarney locals said that either they, or someone they know, is considering moving abroad. This is a sad indictment of our country today.

The pace of housing delivery is dampening young people’s hopes of owning their own home and is even making renting unaffordable. It is not just impacting the youth however, I know of business owners in Killarney where housing shortages are impacting their ability to attract and retain talent, Businesses can’t afford to pay them a wage that allows them to comfortably rent and live in Killarney.  

At the start of September we were reading about a major teacher shortage across the country. Graduate múinteoirí are now ditching Ireland for the Middle-East where their accommodation is often subsidised and their take-home-pay benefits from a largely tax-free society. 

This Wednesday we witnessed a staff walk out at UHK in protest of a recruitment ban in place by the HSE. Reports claim that there are over 90 clerical positions waiting to be filled at the hospital. It is no wonder with all of these added pressures that our nurses and doctors are heading Down Under for warmer weather and better pay and while you couldn’t begrudge them, the drain of health workers in Ireland is leaving those left behind working in stressful and sometimes dangerous conditions.  

It’s the uncertainty

The economy is in a strange place at the moment, we are not sure if it is growing, slowing or shrinking. It kind of feels like we are dangling off the edge of a cliff and one big gust of wind could  push us over the edge. The preferred outcome is that we will be pulled back to safer ground but can this government gets to grips with the major issues impacting our standard of living and get the cost of living down to a more tolerable level?

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