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Them bones, them bones, need calcium!  

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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.

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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.

WEIGHT TRAINING

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 www.activate.ie/free-intro or call 087 4030894.

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WEEK 14: Felicity’s Summer in Killarney

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WEEK 14
Felicity’s Summer in Killarney





Previously: Here on Dundag it was far easier to relax than anywhere else. They had a picnic blanket, some cold drinks and what felt like all the time in the world.

“I can’t believe I leave on Monday” Felicity said tiredly.

“Neither can I. This summer has flown. Tell me you have plans to come back sometime soon though? I don’t think Sheila and I can be as good of a mischief-making duo as me and you.”

Felicity had already spoken with her parents about her return to Killarney. “I’d like to come back for Halloween. Who knows, with my apprenticeship you may be seeing a lot more of me.”

Felicity glanced at Jack, who was looking far out over the lake. “That wouldn’t be so bad.” He paused. “There’s loads of things to do in Kerry around Halloween. There are countless events and festivals in the surrounding towns and parishes.”

“That would be nice. I love Halloween, it would be great to see how ye do it down here.” A few years ago she and her friends had run a school scare event in Dublin, for TYs and above only. It had been some of the best fun they’d had in school together.

“It’s going to be really strange not having you just around the corner anymore. I’ve gotten so used to showing up at Sheila’s and you being there.”

Knowing that her friends were going to miss her so much made Felicity’s chest twist. She knew that Auntie Sheila wasn’t looking forward to her leaving either. “At least I’ll be back soon. You’ll be seeing me off of the train before you can blink.”

“Yeah, I can’t wait.”

A few hours passed before Felicity and Jack returned to Hedgerow Place. Jack dropped her off at the door, promising to meet her at the bus station tomorrow to see her off. Felicity trudged towards the door morosely.

Auntie Sheila met her on the other side with a sad smile. “Hopefully you’ll be back soon poppet. I suppose for now you should probably pack.”

Felicity nodded and made her way upstairs. She entered the spare room , her room now, really. Auntie Sheila had offered her it permanently if she were to get her apprenticeship. That would be a dream come true, to live in Killarney and have something as exciting as an apprenticeship to work on.

Felicity packed slowly. She let herself daydream about what her life could look like, and how easy it would be to sink into it. Thoughts of coming back here, to a room that was fully hers circled around her head. Felicity looked around her room as she slowly progressed towards fitting her whole summer into just the two small suitcases and backpack that she had come to Killarney with.

It felt like her experiences were too big, too meaningful to pack away with her. Too much had happened this summer to pack it all away. The only solace, Felicity thought, was that she had to go so that she could come back again.

The Bus
Now she was standing once more at Killarney Bus Station, waiting to get the Expressway back to Cork before the next leg to Dublin. Auntie Sheila and Jack both stood nearby waiting to see her off.

Felicity had spent the last few days packing, reminiscing on her time in Killarney as if it were years ago, and had not started a mere three months previously. The adventures she’d had and the friends she made were all so different from what she knew in Dublin. It almost felt like going back to the city was going back to a different world, a different life.

“You have to stay in touch,” Jack said with a frown. “And I will hold you to your promise to come back at Halloween. We have to go to some of the Halloween events. I know it’s a trek down but it will be faster by train.”

Felicity didn’t know why her parents had booked her a bus down and back and not the train, but she was almost thankful for the extra travel time on the way back. It would take all of it and more to acclimatise back into her old life.

When the bus arrived, Jack helped her stow her luggage in the undercarriage. It was with a heavy heart and tearful eyes that she hugged them both goodbye. Felicity promised both to them and to herself that she would be back for Halloween, even if she didn’t get her apprenticeship, she would make the time around her college schedule to visit. God, she should have applied for college in Killarney. If only she had known what it was like when she was filling out her CAO.

Felicity trudged up the steps onto the bus. She hadn’t missed how cramped the seats were. The train would undoubtedly be the better option for her return.

She turned and waved at Jack and Auntie Sheila as the bus pulled out of its berth. She could see Auntie Sheila smiling up at her. Something her aunt had told her the night before swirled around in her head. “It doesn’t matter that you’re leaving now,” she had said, “because you’ve been to Killarney once, and now there will always be a home for you here.”

Summer in Killarney had been transformative, to say the least. The bus went around the Daly’s roundabout and travelled down the hill towards Cork. Felicity looked longingly at the turn to Woodlawn Road as they trundled by. Killarney, and Auntie Sheila’s little house on Hedgerow Place, had snuck its way into her heart. Felicity was going to miss it. She couldn’t wait to come back again.

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Frustration mounts over morning gridlock at Coolcorcoran

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Frustration mounts over morning gridlock at Coolcorcoran


Mounting traffic gridlock at the Coolcorcoran junction onto the N22 Killarney Bypass is causing daily delays for commuters, with local motorists calling on Killarney Municipal District and elected representatives to take immediate action.


Early morning traffic coming from the Tralee side has become severely backed up past BG Motors during the peak 8.15am commute.
Motorists attempting to enter the bypass from the Coolcorcoran side face long queues and increasing frustration as they struggle to join the main road.
Local drivers point to a specific design issue at the exit, where a raised kerb and a section of unused footpath prevent left-turning vehicles from merging smoothly into the traffic flow.
Road users are requesting a simple layout modification to resolve the bottleneck: converting the exit to left-turn only, removing the kerb obstruction, and directing driver traffic to loop via a U-turn at the Killarney Sports and Leisure Centre roundabout. Similar left-turn measures were previously implemented at the nearby Lewis Road junction to improve safety and traffic flow.
The request comes as broader plans for the N22 bypass upgrade and new link road infrastructure remain under progression by Kerry County Council and Transport Infrastructure Ireland.
Motorists wishing to share their views on local road issues can email info@killarneyadvertiser.ie.

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