Looking out at our bike shed would make you smile these days! There are so many bikes, scooters and flickers parked up for the day, sometimes I cant even find room to park my own bike in the morning time! It's simply fantastic to see so many children being physically active in the morning on their way to school, well done to everyone. I am looking forward to seeing this continue in the future, it is a great start to the day.

Shane

We are into our third month in our new school and what an incredible new school it is for healthy living! We have so many new facilities to use for exercise, play and fun and they are always busy. Our new basketball courts are very popular with the children, as is our wonderful bright and spacious sports hall.

The soft play area is a wonderful place to run around and play and the children love to go in there. During lunch breaks the school is a hive of physical activity with our two separate yards offering ample space for play, games and fun. Also, during lunch breaks there is sports coaching taking place with Orla delivering basketball coaching, Lisa coaching Gaelic football and myself coaching soccer. It really is go go go and its great to see!

Another exciting new initiative has been the introduction of the "Daily mile". With our fabulous new path around the school, our children are clocking up the miles in a fun way, be that walking or jogging and they seem to be really enjoying the exercise. 

As we move towards nicer weather in the coming weeks and months we might see our amazing new bike racks full of scooters and bikes every morning!

Here's to lots more exercise, physical activity and healthy living.

​Shane

Health
 A brisk walk to school can help children get their daily exercise and arrive at school or home, refreshed and energised.

Social
Walking can have a positive effect on a child’s emotional wellbeing. It can encourage independence, road sense and also be an opportunity to chat with friends.
Environmental
The average drive to school and back releases 800g of CO2 into the air – enough to inflate over 60 balloons.
Economical
Encouraging your child to walk to school will save you money on transport fares or petrol money

Exercise is a great start to your childs day!

Shane

5 Benefits of outdoor exercise

1. Improved Mood and Reduced Depression. Outdoor exercise provides a mental health boost beyond that of indoor gyms. Moving outdoors has been shown to reduce anger and depression and improve mood (Barton and Pretty, 2010).



2. Enhanced Self-esteem. Research shows that as little as five minutes of outdoor exercise can improve self-esteem (Barton and Pretty, 2010)



3. Low Cost. People often cite cost as one of the biggest factors prohibiting regular exercise. The outdoor environment provides a low-cost solution for exercise enthusiasts and trainers alike. 

4. Ease of Access. Local hills, tracks and neighborhood streets provide ideal walking, running and cycling settings.



5. Connecting With Mother Nature. One of the greatest benefits of outdoor exercise lies in its inherent opportunity to connect with Mother Nature and the people and places in your community

Enjoy the exercise, Shane

The National Guidelines on Physical Activity for Ireland have been produced, as one of the recommendations from the National Task Force on Obesity, to increase physical activity and reduce the levels of overweight and obesity among Irish people. These guidelines highlight the recommendations for physical activity for children, young people, adults, older people and people with disabilities, for example:

• Adults (18-64yrs) need at least 30 minutes a day of moderate activity on 5 days a week or 150 minutes a week.
• Older people need at least 30 minutes a day of moderate intensity activity on five days a week, or 150 minutes a week.
• Adults with disabilities should be as active as their ability allows. They should aim to meet the adult guidelines of at least 30 minutes of moderate intensity activity on 5 days a week.
• Children and young people (2-18 yrs) should be active at a moderate to vigorous level for at least 60 minutes everyday.

Shane

Research suggests that just one in five children in Ireland are currently meeting the recommended guidelines for physical activity - at least 60 minutes per day. With moderate physical activity, there should be a mild increase in the heart rate and breathing rate, but the child should still be able to have a conversation. Examples of such activities include brisk walking and cycling.
Vigorous activities will lead to a bigger increase in the heart rate and breathing rate. The child will also experience increased body temperature and sweating and may find speaking in full sentences difficult. Examples of such activities include running, Gaelic football, hurling, soccer, skipping, dancing and swimming.

With Spring upon us the weather changes and the evenings become brighter so what better opportunity to get outside and get moving together. Aim for a minimum 60 minutes daily.

1. Get active each day

• Regular physical activity is important for the healthy growth, development and well-being of children and young people.
• They should get at least 60 minutes of physical activity every day, including vigorous activities that make them ‘huff and puff’.
• Include activities that strengthen muscles and bones on at least 3 days of the week.
• Parents should be good role models and have a positive attitude to being active.

2. Choose water as a drink

• Water is the best way to quench your thirst – and it doesn’t come with the added sugar found in fruit juices, soft drinks and other sweetened drinks.
• Milk for children over two is a nutritious drink and a great source of calcium.
• Give kids whole fruit to eat, rather than offering fruit juices that have a lot of sugar.

3. Eat more fruit and vegetables

• Eating fruit and vegetables every day helps children grow and develop, boosts their vitality and can reduce the risk of many chronic diseases.
• Aim to eat two serves of fruit and five serves of vegetables every day.
• Have fresh fruit available as a convenient snack and try to include fruit and vegies in every meal.

4. Switch off the screen and get active

• Sedentary or ‘still’ time spent watching TV, surfing online or playing computer games is linked to kids becoming overweight or obese.
• Children and young people should spend no more than two hours a day on ‘small screen’ entertainment. Break up long periods of use as often as possible.
• Plan a range of active indoor and outdoor games or activities for your children, as alternatives to watching TV or playing on the computer.

5. Eat fewer snacks and select healthier alternatives

• Healthy snacks help children and young people meet their daily nutritional needs.
• Snacks based on fruit and vegetables, reduced fat dairy products and whole grains are the healthiest choices.
• Avoid snacks that are high in sugar  – such as chips, cakes and chocolate – which can cause children to put on excess weight.

With the holidays just upon us there are many beautiful Dublin walks to keep you fit and active over the holiday period. Check out the walks below for some of the most scenic sights in Dublin and you'll be able to burn off all that extra food we eat during the school holidays!! Have a happy, healthy and active break.

         

• The Botanic Gardens.
• Howth Head cliff walk.
  
• Ticknock hill walk.
• Along Grand Canal.
• Phoenix Park.
• The Hell Fire Club.
• Masseys forest trail
• Bray to Greystones cliff walk.

​Shane

Why is fruit so good for children?

There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. Vegetables and fruit provide important vitamins such as vitamin C and folic acid. This time of the year it is also important to eat citrus fruits like kiwi and oranges. They are packed with vitamin C and boost our immune system, keeping those nasty winter colds away!. Fruits also have other plant substances that are thought important to help reduce the risk of some cancers and heart disease. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are sources of many essential nutrients that are underconsumed, including potassium and dietary fiber. Diets rich in potassium may help to maintain healthy blood pressure. Are you getting your 5 a day?? 

Shane