By 2020 half of all Americans over 50 will have weak bones which increase their risk for fractures. This is significant because one in every five people with a hip fracture ends up in a nursing home. But a diet that includes enough calcium and vitamin D along with weight bearing physical exercise can prevent these problems.
One program proven to increase bone density, strength and muscle mass is the Growing Stronger program. Developed by Dr. Miriam Nelson at Tufts University and delivered by Penn State Extension and the University of Scranton, this community based strength-training exercise program has demonstrated dramatic improvements in age-associated conditions such as osteoporosis, arthritis and weight gain.
The Growing Stronger program is a safe, motivating, highly effective weight-bearing physical activity program that includes food, health and nutrition education. Nutrition topics are discussed and a handout with additional information is given at each class. The exercise portion of the program includes a five-minute warm-up, and 8-12 strength-training exercises that work each of the major muscle groups in the body. The exercises also promote proper body awareness, positioning, flexibility and posture. Equipment used includes free weights and ankle weights. The workout is completed with a five minute cool-down.
The program is $75.00 and meets twice a week for 12-weeks. Two classes are being offered on: Monday and Wednesday mornings from 10:30 – 11:30 a.m. at the West Side Senior Center, 1004 Jackson St., Scranton, beginning Monday, February 11; and Tuesday and Thursday afternoons from 1:00 – 2:00 p.m. at the Abington Senior Center, 1151 Winola Rd., Clarks Summit, beginning Tuesday, February 12. For more information or to register, please call Penn State Extension in Lackawanna County at (570) 963-6842 by February 4.
Make a commitment to becoming healthier and feeling better about yourself! Join the Growing Stronger program today!
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