VALLEY — The Strong Bones Program, a 12-week exercise program for middle-aged and older adults will begin on June 4th at 9:30 a.m. at the Alamosa Senior Citizen Center. The class will meet every Monday, Wednesday and Friday from 9:30 to 10:30 a.m. for 12 weeks. The class is open to the public and is provided free of charge. Weights are provided as part of the class.  Please call the Senior Center at 589-3277 to register for the class. If you have any questions, give me a call at the Extension Office at 852-7381, or call my cell phone at 588-2086.

During this class, participants will learn how to properly use hand and ankle weights to increase strength and bone density as well as improve balance and flexibility. The Strong Bones Program was developed by Miriam Nelson, PhD, of Tufts University. Research shows that a program of strength training not only improves bone density but reduces falls, improves arthritis symptoms, and increases flexibility and strength. The program is appropriate for both sedentary and very active adults.

There are many benefits to a strength training program. Psychological health is positively affected. Strength training has been shown to reduce depression and improve sleep, and it contributes to a sense of well-being among older individuals. Strength training has been shown to decrease the pain of knee arthritis by increasing muscle strength and general physical performance.

As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability. Strength exercises, when done properly and through the full range of motion, increase a person’s flexibility and balance, decreasing the likelihood and severity of falls. Strength training also increases bone density and reduces the risk for fractures among women aged 50 to 70.

People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

I’m hoping to get a fair number of people in the class. Give me a call if you have questions!

For more information contact Mary Ellen Fleming at 852-7381, or visit the CSU Extension Office for the San Luis Valley Area at 1899 E. Hwy 160 in Monte Vista.  Please feel free to visit our website at:  http://sanluisvalley.colostate.edu for information about services provided.

Extension programs are available to all without discrimination,  Colorado State University Extension, U.S. Department of Agriculture and Colorado Counties cooperating.