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Them bones, them bones, need calcium!  




By Brian Foley from Activate Fitness

This week's article is Part Two in our series on the effects of ageing on our bodies and what we can do about it.


Last week we delved into arthritis and learned a little about the condition and how it will impact many of our lives.

This week, we’re looking at osteoporosis.

Everyone remembers that TV advert from the '80s with that freaky looking wooden man singing “Them bones, them bones, need calcium!” He wasn’t wrong, solid nutrition with a healthy dose of calcium is vital to bone health, but so too is stress.

When we think of bones, we often think of a “fixed”, hard structure that just remains the same. However, bones are a living organ, in a constant state of degeneration and regeneration.

Osteoporosis is a condition that affects one in four women and one out of every six to seven men. It is characterised by decreased bone mineral density causing an increased likelihood of fracture. 20% of men and 37% of women will die after fracturing their hip and many who suffer a fracture are likely to re-fracture. For people who have osteoporosis, a fracture can cause a downward spiral of avoiding activity, becoming deconditioned, and then becoming more susceptible to a future fracture.

Fortunately, there are ways to safeguard against this significant bone density loss. Did you know that each time you do a relatively heavy squat your bones bend ever so slightly and a signal is sent within the bone to build more bone? It's absolutely amazing what our bodies can do, but the bone requires a sufficient stress to adapt, remodel and, over time get stronger.


Therefore, weight training should be a central tenant of anyone’s health and fitness regime. How you do it is mostly up to you, but I would advise seeking out a qualified professional first. If you have been diagnosed with osteoporosis or osteopenia (which can be simply viewed as a potential precursor to osteoporosis) you should seek out a physiotherapist first who would typically either devise an exercise programme for you that contains progressive resistance i.e. weights or work that increases gradually, or they would refer you out to a suitably qualified exercise professional.

What would this programme look like?

Typically it would include two sessions per week with at least one exercise per body part and its core would include some form of compound exercise, such as a squat.

For people with osteoporosis but without fractures: at least 50 moderate impacts a session i.e. jogging, low level jumping, and hopping are recommended and should be interspersed with walking activities.

These are just guidelines, and should of course be adjusted depending on the individual.

“But I’m healthy enough and go walking most days”

Walking and other forms of cardiovascular exercise such as cycling and swimming are great, the benefits for your cardiovascular system and your overall happiness and well-being are well documented. However, these exercises fail to produce significant increases in bone density in most people as they don’t provide enough of a “loading stimulus” (stress to the bone) to stimulate bone growth.

If you are concerned about the impacts of osteoporosis or are currently diagnosed with osteopenia or osteoporosis, Activate runs a twice weekly strength programme which is devised and coached by Sam Treharne (CORU registered physiotherapist) which might be suitable for you. To find out more visit or call 087 4030894.

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Killarney hotels are still open for business

By Sean Moriarty Only a few of the town’s 37 hotels are homing displaced people – according to Bernadette Randles, chair of the Kerry branch of the Irish Hotel Federation. […]




By Sean Moriarty

Only a few of the town’s 37 hotels are homing displaced people – according to Bernadette Randles, chair of the Kerry branch of the Irish Hotel Federation.

This week she said that there’s still accommodation to be found in Killarney for visitors.

She was speaking in relation to the current accommodation situation facing International Protection Applicants and Ukrainian war refugees.

She explained that there is a perception that Killarney has taken in too many refugees and that it is putting the tourism industry at risk as people are starting to think that the town is at full capacity.

“If you can’t get a room in Killarney there is something wrong,” she said. “Maybe with the exception of New Year’s Eve.”

She added that hotels that are providing emergency accommodation are helping off-season unemployment.

Many hotels remain in survival mode after two years of pandemic turmoil and the additional off season business is important, she explained.

“Many could be closed at this time of the year, others would not be operating at full capacity,” she added.

However, she warned the Government needs to put a plan in place before the tourism season starts next year. Some hotels offering emergency accommodation either have a three or six month contract.

“I can see there will be tears next April – the Government must have a long-term plan,” she said.


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Homing refugees worth almost €14m

By Sean Moriarty Hotels, B&Bs and other accommodation suppliers in the Killarney area have secured contracts in excess of €13 million to accommodate Ukraine war refugees. The Department of Children, […]




By Sean Moriarty

Hotels, B&Bs and other accommodation suppliers in the Killarney area have secured contracts in excess of €13 million to accommodate Ukraine war refugees.

The Department of Children, Equality, Disability, Integration and Youth released figures to the Killarney Advertiser.

Documents show that contracts totalling €13,852,255.00 are being shared between 13 premises in the Killarney urban area.

However, the department warned these figures are “indicative” only and the full value of the contracts depends on “occupancy and actual usage”.

The Eviston Hotel has secured a contract worth €5,727,590.00, the Innisfallen Hotel in Fossa for €2,404,620.00 and The Hotel Killarney signed a deal worth €1,701,000.00. These are the three biggest contracts published in the documentation.

This is only the tip of the iceberg, and Department officials say more contracts could come on stream. Figures seen by the Killarney Advertiser only cover contracted premises up to the end of September this year and updated figures are only released every three months.

“We are in contract with far more, but the formal exchange of contracts can take place sometime after the service commences,” a department spokesperson told the Killarney Advertiser.

“The Department of Children, Equality, Disability, Integration and Youth is obliged to publish a list of contracts formally signed off each quarter that have been awarded under a special EU Derogation that permits the Department to enter into contracts in the context of the Ukraine accommodation crisis without going to formal tender.

“The values of the contracts shown are estimates; the actual value materialises upon occupancy and actual usage. Standard contracts have no-fault break clauses available to both parties so again, the figures are indicative rather than actual.”

These figures only cover Ukrainian refugees fleeing the war and do not include International Protection Applicants.

The Department refused to release International Protection Applicant figures to the Killarney Advertiser.

“The International Protection Applicant accommodation contract information is commercially sensitive information and is not available,” added the Department spokesperson.


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