PORTUMNA SLI NA SLAINTE.qxp_Portumna 17/08/2015 11:38 Page 1 50 RINGSEND ROAD, DUBLIN 4 THE IRISH HEART FOUNDATION, PLEASE RETURN IN AN ENVELOPE TO: to disease and stroke. reduce from death and disability heart YES Direct Debit (monthly) Direct OIN 3 0 6 2 , I’d the like to support This is a guarantee provided by your as own Bank a Member of the Direct Debit Scheme, in which a Member of the Direct Debit Banks and OriginatorsBanks participate. of Direct Debits If you authorise payment by Direct Debit, then : Your Originator will notify you Debit Direct in advance of the amounts to be debited to your account. Your will accept Bank and pay such debits, provided that your account has sufficient available funds. If it is established that an unauthorised Direct Debit was chargedDebit to your account, you are guaranteed an immediate refund by your Bank of the amount so charged where you notify your bank without undue delay on becoming aware of Irish Heart Foundation’sIrish Heart payment by writing in good time to your Bank. You by can cancel Instruction the Direct Debit writing in good time to your Bank. the unauthorised Direct Debit, and in any event no later than 13 months after the date of debiting You are entitled to request a refund of any Variable toof such Direct your Debit account. Direct Debit the amount of which exceededDirect Debit what you could have reasonably to expected, subject 8 weeks from the date of debiting such Direct you so requesting your within a period of Bank You can instruct your to Bank refuse a Direct Debit to yourDebit account. (saves us 54c) Laser only APP00246 goal – – – – – – – – and keep your heart healthy. Here are a few useful tips to enjoy your walk active for at least 60 minutes a day. Now that you are a regular walker, get fitter and be to join you when you go walking. Why not invite your friends, family or work colleagues consult your doctor. such as chest pain, dizzine you start. Stop if you experience unusual symptoms significant medical illness, talk to your doctor before If you have a history of heart trouble or other endless. Walk to work, to meetings or the shops. The list is Try to incorporate walking into your daily activities. choose layers rather t Loose clothing is more comfortable towards the end. Gradually warm up at the beginning and cool down and don’t forget, wear comfortable shoes. good, Drink a glass of water before and after your walk day. a build up to the recommended 30 minutes start slowly,start enjoy If you’re not in the habit of taking regular exercise, Supported by The Irish Sports Council and the HSE being out and about han thick, chunky clothes. ss or breathlessness and and in winter and gr adually – – Physical Activity … but above all walking is fun! – – – – A regular programme of walking… Slí na Sláinte Please report any dangerous obstacles a day for optimum health benefits. the 30 minutes or more over 2 or 3 shorter sessions 30 minutes 5 days of the week. You can accumulate For health benefits you need to walk for at least osteoporosis, anxiety and depression. heart disease, stroke, high blood pressure, Reduces risk for several chronic diseases including Makes you feel good Helps to manage your weight Improves muscle strength Keeps your heart strong Help Slí na Sláinte to maintain Heart and Stroke Helpline 1890 432 787 www.irishheart.ie www.stroke.ie or missing/damaged signs to: T. 01 668 5001 F. 01 668 5896 © Irish Heart Foundation 2015 50 Ringsend Road, Dublin 4 The Irish Heart Foundation Charity No: CHY5507 E. [email protected] E. Portumna Council t. 090 974 1261 Portumna, Forest Park This route is sponsored by the FIT Sports Partnership, Galway County Council, Slí na Sláinte the Office of Public

Slí na Sláinte

Towns Initiative and supported by Works and Coillte. www.irishheart.ie PORTUMNA SLI NA SLAINTE.qxp_Portumna 17/08/2015 11:38 Page 5

Portumna Forest Park ST. BRIGID’S Slí na Sláinte 6km CATHEDRAL Distance-Time 6 kilometres/approximately 75mins Difficulty Easy START/END HERE Terrain Road and forest paths P To Suit FOREST All levels of fitness P Minimum Gear Walking shoes and rain gear ENTRANCE CHURCH Grid Ref M 852 045

LIBRARY This route is recommended as a daytime walk. PLEASE DETACH PLACE HERE, INANENVELOPE ANDRETURNTO THEADDRESSBELOW

PORTUMNA CASTLE ABBEY P GOLF COURSE The Irish Heart Foundation P The Irish Heart Foundation is the national charity fighting P TRAILHEAD MARINA heart disease and stroke. We support, educate and train people to save lives, campaign for patients, promote positive health, support research and provide vital public THE IRISH HEART FOUNDATION information. We need your support, through donations, 50 RINGSEND ROAD as a volunteer or on our training courses. DUBLIN 4 Slí na Sláinte

Slí na Sláinte stands for ‘path to health’. Developed by the Irish Heart Foundation — the national heart and stroke charity — it’s a sociable way to make walking far more enjoyable. Already, it’s capturing the attention of young Portumna was the overall winner of the Fit Towns Initiative 2015, Continue on this road, bearing left at the 3km mark, following the and old, not only in Ireland but in Europe and other parts as a result they received the funding to develop their Slí na Sláinte signs for the Marina. The next major point is the town Marina itself route. Portumna is a translation from the of ‘Port which will be your first sight of Lough Derg on your right and the of the world too! And no wonder, because it’s a fun, Omna’ meaning ‘Port’ or ‘Landing Place of the Oak Tree’. It’s one of magnificent Portumna Castle and Demense on your left. healthy way for the average adult to accumulate the Galway’s most attractive towns and ideally situated where the recommended minimum of thirty minutes of physical meets Lough Derg. Follow this road, passing by the ruins of thirteenth century Cistercian activity five days of the week. Abbey on your left. Follow route towards the main Castle Gates. Portumna Slí na Sláinte is a 6 kilometer walk which starts at the Turn left passing the Public Library on your left. Once you reach the heart of the town in the Square and can also be started at any point end of Castle Avenue turn right where you arrive back to the You’ll find Slí na Sláinte walking routes all over Ireland. along the route. Starting at the Square walk westwards towards Town Square. They are marked by bright colourful signposts which are Portumna Forest Park (R352 towards Mountshannon). not numbered and are situated at 1km intervals. Simply This route is recommended as a daytime walk. follow the km signs, set your pace to suit your enjoyment Turn left into the forest at the main entrance and continue towards and you’ll quickly feel better and get fitter. You will also the car park. Then follow the Forest Friendly road to the left of the experience a great sense of achievement. main building – this route is suitable for wheelchairs, buggies and prams, childrens bicycles and walkers of all abilities.

This route is sponsored by the FIT Towns Initiative and supported by Galway Sports Partnership, Galway County Council, the Office of Public Works and Coillte.