by Janet Hackert, Regional Nutrition and Health Education Specialist
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When people talk about being physically active, many think of aerobic activities. But it is also about being strong. Janet Hackert, Nutrition and Health Education Specialist with University of Missouri Extension, will be offering a Stay Strong, Stay Healthy class to help people learn how to build up their muscular strength.
The class will be held at the Access II downstairs meeting room on Mondays and Wednesdays from 1:30-2:30 p.m., starting March 7. The cost of the 10 week course is $35. Weights will be provided for use during class on Mondays and during the practice sessions on Wednesdays. Participants are asked to wear comfortable clothing and shoes, and bring a towel and water.
The American College of Sports Medicine (ACSM) has set guidelines for older adults for resistance exercise to maximize the benefits. Benefits to strength training can include arthritis relief, improved balance, strengthened bones, weight control, reduced risk of heart disease, and better maintenance of healthy blood sugar levels.
The ACSM also recommends "performing at least one set of repetitions for 8-10 exercises that train the major muscle groups." Participants in the Stay Strong, Stay Healthy class learn to safely do these types of exercises, as well as some stretches. At least one set should be done 2-3 times per week on non-consecutive days.
The resistance for strength training exercises can be created by using hand weights and ankle weights. Increasing the weight increases the resistance and strengthens the muscles.
With strong muscles, a person may find that the everyday tasks that have become burdensome with age are not as difficult as in the past. A 76 year old participant of the course explained that, "last year the bag of mulch was really heavy, and this year didn’t seem like much at all to lift and carry." An 80+ year old class member said that, "after doing these exercises even getting up out of a chair was easier!"
If you are interested in joining the class to Stay Strong and Stay Healthy, or for more information, contact Janet Hackert, at 660-425-6434.