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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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Kerry base confirmed for Rás Mumhan

By Sean Moriarty Preliminary details of the Rás Mumhan have been announced by Cycling Munster. The four-day international cycle race will, once again, be based at the Riverisland Hotel in […]

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By Sean Moriarty

Preliminary details of the Rás Mumhan have been announced by Cycling Munster.

The four-day international cycle race will, once again, be based at the Riverisland Hotel in Castleisland and will run from Good Friday until Easter Monday.

The final route has not yet been revealed but it is expected to follow a similar path to the 2022 edition.

Last year, due to organisational difficulties, the Rás Mumhan committee asked local clubs to take charge of each day of the race.

Killarney Cycling Club hosted the Easter Saturday leg of the race, including managing the stage start in the town centre, the Category One mountain climb at Bealach Oisin Pass and the stage finish in Sneem.

“We are looking forward to seeing everyone at Easter and we wish all the riders the best of luck in their preparations for the event. Further details to follow as they are confirmed,” said Race Secretary Sinéad Moriarty.

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Showcasing Killarney to an influential audience

Kerry’s hospitality professionals turned out in style for the Skal President’s Dinner on Saturday night. It’s the social highlight of the year for professional tourism and travel organisations and it […]

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Kerry’s hospitality professionals turned out in style for the Skal President’s Dinner on Saturday night.

It’s the social highlight of the year for professional tourism and travel organisations and it was also a perfect opportunity to show the best of Killarney. Held in the Plaza Hotel, it was hosted by Kerry Skal President Michelle Rosney who used the occasion to highlight the best of Killarney’s performing arts talent, cuisine and locally produced drinks. There were special performances on the night by singers and dancers from St Brigid’s Presentation Secondary School and the West End House School of Arts who brought The Liberator, Daniel O’Connell, back to life for one night only to deliver a passionate dramatisation of a famous speech. Skal is the largest international hospitality networking organisation in the world with 13,000 members in 308 clubs in almost 90 countries. Fáilte Ireland Chairman Paul Carty said in his speech that the contribution Killarney has made to the Irish tourism industry should not be underestimated. He added that the tourism industry supports over 3,500 jobs in Killarney and over 7,000 in the rest of Kerry. He said the hard work put in by tourism professionals in Killarney over the years is paying off and when Fáilte Ireland surveyed hundreds of domestic and international tourists, at the height of the season last August, they couldn’t speak highly enough of their experience with 97 percent saying they were very satisfied. “The national figure is 90 percent so Killarney is actually seven percent higher than the national average and that’s truly exceptional,” he said. Over 55 percent of visitors to Killarney also spend time in other parts of Kerry and towns, like Dingle, Kenmare and Tralee, and really benefit from the spin-off.

INDUSTRY CHALLENGES

The Fáilte Ireland chairman said his organisation is acutely aware what Killarney has faced in recent years and the challenges it currently faces and every support possible will be provided to help.

Mr Carty said Fáilte Ireland last year launched a destination experience and development plan for Killarney and that will see the town reach its full potential through sustainability and the development of year-round tourist attractions.

He said costs were also a big concern with energy bills, in particular, going through the roof and putting businesses under serious pressure.

Staffing was another serious problem for the industry as so much talent was lost during the pandemic.

“An awful lot of great people left our industry and they’re not coming back, so there is a great shortage,” he said, adding that Fáilte Ireland was working hard to overcome the difficulties being experienced.

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