Connect with us

News

How to help your child build strong bones!

Published

on

0221150_Kayleigh_C_Pic.jpeg

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.

Continue Reading
Advertisement

News

Dancing classes set to unite communities

By Michelle Crean There’s no language barrier when it comes to dancing – which is why one local group is organising classes to unite communities. KASI, the Killarney Immigrant Support […]

Published

on

0239246_KSAI_Set_Dancing_for_Ukraine_1.jpg

By Michelle Crean

There’s no language barrier when it comes to dancing – which is why one local group is organising classes to unite communities.

KASI, the Killarney Immigrant Support Centre, has teamed up with dance instructor John Moriarty to teach both Ukrainians and multiple cultures living in Kerry Irish set dancing steps from next week.

The first class will take place on Tuesday evenings, starting next week (September 27) at St Mary’s Parish Hall at 6.30pm and all are welcome to join.

The idea is to help Ukrainians living in Killarney and Kerry to come and have fun and get to know locals better, KASI coordinator, Marilyn Catapat-Counihan, explained to the Killarney Advertiser.

“We have a women’s group for all ages where we do crochet, sewing and art and crafts, where they can talk which is good. I had the music on and they were dancing. I asked if they would like to do dancing classes so I organised it with John Moriarty who is well known in Killarney.”

She added that the women are very excited to learn set dancing and get to know other people from the area.

“Sometimes when you meet new people the language can be a barrier and when you’re dancing everybody is moving. He will open it to everyone so there’ll be integration, it’s fun as well. They are all very excited.”

To find out more contact John on 086 1579381.

Continue Reading

News

Multiple Sclerosis Walk celebrates 20 years

By Sean Moriarty The rising cost of fuel is already having a negative effect on charity events with some limiting numbers. On October 9, the annual Multiple Sclerosis South Kerryv Walk […]

Published

on

0239153_38_MS_WalkA.JPG

By Sean Moriarty

The rising cost of fuel is already having a negative effect on charity events with some limiting numbers.

On October 9, the annual Multiple Sclerosis South Kerryv Walk takes place over the Old Kenmare Road.

First run in 2002, this year’s event will celebrate 20 years since its foundation but two years were lost as a result of the pandemic.

This year’s walk will be limited to 150 people – three coach loads – so event organisers can cut back on running costs.

It will only be possible to participate in this year’s event if walkers pre-register.

“Walkers must raise at least €40 to make it worthwhile,” organiser John O’Shea told the Killarney Advertiser.

“Spaces are limited, 150 people equals three coaches and we need smaller coaches to get into the start of the Old Kenmare Road as that is just a bog road. We have limited numbers for cost and operational reasons.”

Mr O’Shea thanked event sponsors O’Callaghan Coaches and The Gleneagle Hotel for their support of the event.

Registration forms can be obtained by calling John on 087 2348824.

Attachments

Continue Reading

LOCAL ADS

Last News

Advertisement

Sport

Trending