More Strong Women Classes - Fall 2012

Due to popular demand, another set of Strong Women Classes have been scheduled.  Here's the updated schedule:

New Guilford Brethren in Christ
1575 Mont Alto Rd.
Fayetteville, Pa. 17222
Mondays and Wednesdays 9:00am – 10:00am October 22 – 28 November

4th St. Church of the Brethren
260 South Fourth Street
Chambersburg, Pa. 17201
Tuesdays and Thursdays 10:00am – 11:00am October 16 – 29 November

Memorial Lutheran Church
34 Easy Orange Street
Shippensburg, Pa. 17257
Tuesdays and Thursdays 9:00am – 10:00am October 16 – 29 November

4th St. Church of the Brethren
260 South Fourth Street
Chambersburg, Pa. 17201
Mondays and Wednesdays 5:45pm – 6:45pm October 22 – 28 November

For more information on the Strong Women/Growing Stronger Program, please contact Cathy Walker, Strong Women Coordinator at 717-263-9226 or at cvw5226@ag.psu.edu

Fall 2012 Strong Women Classes Forming in Franklin County

Make a commitment to becoming healthier and feeling better about yourself!

Join the StrongWomen™ program sponsored by Penn State Extension!

It's a safe, motivating, highly effective weight-bearing physical activity program that includes food, health and nutrition education information.

Originally developed by Dr. Miriam Nelson, a professor at Tufts University in Boston, the Strong Women Program provides twice a week sessions for a period of six weeks.

This research based program is designed to help increase strength, bone density, balance and energy. Not designed as a weight reduction program, the strength-training exercises promote proper body awareness, positioning, flexibility and posture and have been proven to reduce the risk for osteoporosis and related fractures.

Who Should Attend?

Women 40 years of age and older who have been inactive or relatively sedentary for the past few years and are interested in improving their health, vitality and well-being.

Strength training offers physical, mental, and emotional benefits:

• Increased Muscle Mass and Strength
• Improved Bone Density
• Reduced Risk for osteoporosis and related fractures
• Reduced Risk of Diabetes, heart disease, arthritis, depression, and obesity.
• Improved self-confidence, sleep and vitality
• Improved Balance

What to Expect?

• 5 minute warm-up
• 8-12 strength training exercises to promote body awareness, positioning, flexibility, and posture
• Easy-to-Use Nutritional information

• 5 Minute Cool-down

4 different sessions are now forming at 3 locations in the county.  There are 6 weeks of classes, meeting twice a week for a total of 12 classes. The price is $45.00.

Times and Places

New Guilford Brethren in Christ Church
1575 Mont Alto Rd
Fayetteville, PA 17222

Mondays and Wednesdays September 10- October 17 9:00am-10:00am

Memorial Lutheran Church
34 East Orange Street
Shippensburg, PA 17257

Tuesdays and Thursdays September 4- October 11 9:00am-10:00am

Church of the Brethren
260 South Fourth Street
Chambersburg, PA 17201

Tuesdays and Thursdays September 4- October 11 10:00 am– 11:00am

Church of the Brethren
260 South Fourth St
Chambersburg, PA 17201

Mondays and Wednesdays September 10- October 17 5:45pm-6:45pm

For more information on the Strong Women/Growing Stronger Program, please contact Cathy Walker, Strong Women Coordinator at 717-263-9226 or at cvw5226@ag.psu.edu

UPDATE: October 6th - Due to popular demand, a new set of classes has been formed.  Details here.

Strong Seniors Program - Winter 2012

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Strength Training Reduces Symptoms of Chronic Diseases:

Research shows that strengthening exercises are both safe and beneficial to people of all ages. Strength training is perhaps most beneficial for those who have chronic health issues such as heart disease or arthritis. Strengthening exercises can relieve or reduce the signs and symptoms of numerous conditions including diabetes, obesity, osteoarthritis, back pain, and depression.

Tufts University conducted a strength training program with older adults who had moderate to severe knee osteoarthritis. Results from their study showed that the regular exercise decreased pain by 43%, increased muscle strength and general physical performance, as well as decreased disability from the disease. In addition, the Center for Disease Control (CDC) noted that similar results have been found with people who have rheumatoid arthritis.

Also, older adults are more prone to falls due to poor balance and limited flexibility. In some cases, falls lead to fractures which may result in disability or even death. Strengthening exercises can improve balance and flexibility. A New Zealand study which involved women 80 years of age found a 40% reduction of falls when they performed simple strength training exercises.

Studies have also shown that lifestyle changes such as strength training have a significant impact on helping older adults manage their diabetes. In a study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication.

If you are interested in learning more about strength training to reduce symptoms of chronic disease and improve balance and flexibility, plan on attending the Strong Women/Strong Seniors program. Strong Women/Strong Seniors is designed for adults 40 and over and includes one hour of strength training exercises twice a week along with some nutritional information. Participants are given a physical assessment before and after the 12-week program to determine how they have improved in strength and functional fitness.

Penn State Extension, Franklin County, is offering six Strong Women/Strong Seniors programs:

• Mondays and Wednesdays from January 16-February 22 from 9:00 a.m.-10:00 a.m. at the New Guilford in Christ Church in Fayetteville;  
• Tuesdays and Thursdays from January 17-February 23 from 10:00 a.m.-11:00a.m. at the Church of the Brethren in Chambersburg;  
• Tuesdays and Thursdays from January 10-February 1 from 9:30 a.m.- 10:30 a.m. or from 6:00p.m.-7:00p.m. at the First United Methodist Church in Mercersburg;
• Tuesdays and Thursdays from January 10-February 16 from 9:00a.m.-10:00a.m. at the Memorial Lutheran Church in Shippensburg;  
• Mondays and Wednesdays from February 6-March 14 from 5:45p.m.-6:45p.m. at Montessori Academy in Chambersburg.

The cost of the 6 week/12 class program is $50.00.

For more information, call Penn State Extension at 717-263-9226. To register, call toll free 1-877-489-1398 or visit http://extension.psu.edu/franklin/events and select the session you want. The events are sorted by date at the link.
Walk-ins are welcome at any time during the session.

More details about the origins of this program can be found here and here.