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How to help your child build strong bones!

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By Kayleigh Cronin, a professionally certified Youth Coach

It’s easy for us adults, as well as children, to take our bones for granted.

After all, they do all their work behind the scenes, but when a bone breaks, it’s a pretty big deal and bones take time to heal.

The very same as building a house, before you do anything else you will need a very solid foundation. Having strong bones in childhood is the exact same thing, this lays a foundation for bone health throughout life. We build almost all our bone density when we’re children and teens.

Childhood is the time when you lay the foundation stone of your mental, emotional and physical health. Children, however, are unaware of how to make a healthy start. This responsibility, thus, falls upon the parents. As a parent or guardian, you should ensure that your kids are receiving sufficient nutrients needed for their growth.

Kids with strong bones have a better chance of avoiding bone weakness later in life. As a parent, you can help by making sure kids get the three key ingredients for healthy bones: calcium, Vitamin D, and exercise.

High-calcium foods

Calcium is a mineral that’s known for building healthy bones. Developing dietary habits that support bone health should start at an early age. Instilling healthy lifestyle habits in young children will go a long way in protecting them from osteoporosis in the future. Foods that are great for building strong bones include: milk, yoghurt, cottage cheese, mozzarella, tofu, orange juice, and salmon. Plants high in bone-protective antioxidants such as kale, broccoli, and parsley will also help create healthy bones during childhood.

Vitamin D supplement

Vitamin D (sometimes labelled Vitamin D3) helps the body absorb calcium. But most kids don’t eat many foods that contain Vitamin D. And because this vitamin is so important, health care providers recommend all kids take it if they don’t get enough in their diet.

Encourage kids to exercise

If you want strong bones, you have to use them. Bones grow in both size and strength during childhood, and one major contributor to bone development is exercise. Children should have at least 35 to 60 minutes of exercise each day. The bone mass gained through physical activity during childhood helps determine how healthy bones will be throughout their life.

Weight bearing exercise is the best type of exercise for growing bones. Bone is living tissue, and weight bearing activity causes bones to build more cells and become strong. Bone constantly reforms due to everyday stress placed upon it, and physical activities work bones and muscles against gravity.

Exercises for bone health: walking, running, jumping, landing, hiking, climbing, crawling, dancing, football, basketball, skateboarding, gymnastics, lifting weights, and skipping.

Activate has a youth Strength and Conditioning programme which is run five days a week in different age groups:

* ActivateKids (5-8-year-olds) – Runs on Mondays and Thursdays at 3.30pm
* ActivateKids (9-12-year-olds) – Runs Tuesdays and Fridays at 3.30pm
* ActivateYouth (13+) – Runs on Wednesdays at 3.30pm and Fridays at 5.30pm

Kayleigh Cronin is a Professionally Certified Youth Coach with Brand X as well as holding a BSc in Athletic Therapy and Training and a MSc in Strength and Conditioning.

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New, smash-hit comedy play by Killarney Theatre Company

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A new comedy play by Glengariff playwright Ray O’Sullivan will come to Killarney next month as part of a regional tour.

Robbed! will be staged at the Gleneagle Club on Saturday, February 7, at 8.30pm, presented by the Killarney Theatre Company.

The production is the group’s fifth in a popular series of homegrown plays and follows the success of The Rise and Rise of the Healy-Raes, A Papal Blessing, Weight Watching and Stones.

The play centres on a failed GAA player who finds himself caught in a series of misunderstandings involving relationships, bingo balls and a robbery that quickly spirals out of control.

As events unfold, nothing goes to plan and the situation descends into chaos.

Rehearsals have been ongoing since October and the cast includes Ray O’Sullivan himself alongside Rosie Healy and DB O’Connor. Robbed! is O’Sullivan’s fifth full-length play and is expected to attract strong audiences across the tour.

Tickets cost €15 and are available from Ray O’Sullivan on 087 2279657 or from the Gleneagle on 064 667155.


The tour begins in Scartaglen Hertiage Centre on January 17, The Ivy Leaf Theatre Castleisland, on January 29, The Glen Theatre Banteer on January 31, Foilmore Community Centre Sunday February 1, Killorglin CYMS, February 5, Abbeydorney Community Centre February 12 and Bantry Westlodge Hotel February 21.

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Kerry FC take unusual step with Killarney friendly

By Luke Managan Kerry FC took the unusual step of playing a pre-season friendly in Killarney during the week as they faced local club Killarney Celtic in a match organised […]

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By Luke Managan

Kerry FC took the unusual step of playing a pre-season friendly in Killarney during the week as they faced local club Killarney Celtic in a match organised to raise funds for Palliative Care.

It marked a rare appearance in the town for the county’s League of Ireland side and drew strong local interest.
Kerry started brightly and were ahead within the opening minutes, setting the tone for an open and competitive contest. Their early pressure was rewarded again in the 21st minute when Ballyduff native Sean McGrath doubled the lead. The game was played at a high tempo, with both sides creating chances and enjoying spells of possession.
Luke Doolan was central to Kerry’s play throughout the first half, linking defence and attack and providing energy in midfield. Kerry continued to threaten down both flanks, while Killarney Celtic responded with a series of corners and set pieces, delivered with pace into the penalty area.
Celtic reduced the deficit in the 25th minute with a well-taken free kick from just outside the box, bringing the score back to 2–1 and lifting the home support. Kerry responded in the 36th minute with a powerful strike to restore their two-goal advantage, but Celtic continued to press and were rewarded again shortly after. Debutant goalkeeper Harry Halwax produced an excellent save, with the ball coming back off the crossbar, but the rebound was turned in to make it 3–2.
Kerry looked unsettled for a brief spell as Celtic pushed forward, but just before half-time Doolan struck again with a composed finish to give Kerry a 4–2 lead at the break.
The second half saw Kerry take greater control of the game, keeping possession well and limiting Celtic to crosses from wide areas. While the home side increased their physical approach, the match remained free of disciplinary issues. Kerry made several changes in the 78th minute, including the introduction of Daniel Okwute, who impressed last season.
Halwax was forced off through injury and replaced by Killorglin native Darragh Foley, who settled quickly. Kerry added a fifth goal late on to seal a 5–2 win, though Killarney Celtic continued to compete until the final whistle.
After the match, both Okwute and Foley spoke positively about the season ahead, expressing confidence in the squad and belief that Kerry FC can challenge any opponent.

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