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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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Country Queen Cliona Hagan to play Sneem Hotel

Get ready for a glamorous evening of country music as bombshell Cliona Hagan, one of Ireland’s most beloved country music stars, takes the stage at Sneem Hotel on Saturday, May […]

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Get ready for a glamorous evening of country music as bombshell Cliona Hagan, one of Ireland’s most beloved country music stars, takes the stage at Sneem Hotel on Saturday, May 11, 9:00 PM.

Known for her powerful vocals, captivating stage presence, and chart-topping hits, Cliona Hagan promises to deliver a memorable performance that will have the audience on their feet and singing along all night long.
The concert, set against the stunning backdrop of Golden’s Cove at the Sneem Hotel, promises to be an unforgettable experience for country music fans of all ages. From heartfelt ballads to lively toe-tappers, Cliona Hagan’s versatile repertoire ensures there’s something for everyone to enjoy.
Tickets for the concert are priced at €25 and can be purchased at the door on the night of the event. Don’t miss your chance to see Cliona Hagan live in concert at Sneem Hotel on May 11th. Overnight hotel stay packages including dinner and concert tickets, bed and breakfast are also available!
For more information, please visit www.sneemhotel.com or contact 064 667 5100.

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Coffee morning for Kerry Cancer Support Group at the Royal

Killarney Royal is hosting a Charity Coffee Morning on April 19, in aid of the Kerry Cancer Support Group. Join the team at Killarney Royal from 10.30am-12pm where fresh coffee, […]

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Killarney Royal is hosting a Charity Coffee Morning on April 19, in aid of the Kerry Cancer Support Group.

Join the team at Killarney Royal from 10.30am-12pm where fresh coffee, delicious homemade scones, pastries and treats await in the newly refurbished lobby and bar.

All guests attending will also have the chance to be entered into a raffle with a number of wonderful prizes on offer throughout the morning. Volunteers will also be on hand to accept donations, with all proceeds going to the Kerry Cancer Support Group.

“The Kerry Cancer Support Group work hard each day to provide an excellent service and are devoted to maintaining a warm, welcoming environment while ensuring that service users have immediate access to free programmes and resources. Killarney Royal are delighted to support this incredibly worthy charity,” said Brand Sales and Marketing Executive Aoibheann O’Leary.

All are welcome on the morning, with no pre-booking needed.

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