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Mid adult multiethnic man and woman balancing on blue exercise balls while working out with dumbbells.

Bone UP with Strong Bodies

Strong Bodies is a 12 week weight training program designed specifically to improve the health of residents by preventing or reducing their risk of chronic diseases like osteoporosis, high blood pressure, and diabetes.  Strong Bodies has been proven to help individuals improve arthritis symptoms, sleep quality, energy levels, and  bone density. Each class includes progressive weight training, flexibility, and balance activities. This class is offered twice a week at Orange County Extension and provides one on one instruction on how to use hand-held weights and ankle weights as a form of weight bearing exercise. You may sign up for this class at oclivingwell.evenbrite.com or by calling Jana Griffin at 407.254.9204. Pre-registration is required.

Bone health is an important topic not often discussed until we hear words like fracture, spur or osteoporosis. Bones provide support and mobility for our bodies and store important minerals like calcium and phosphorus. Proper nutrition and weight bearing physical activity are two key components to maintaining optimal bone health. Nutrition for our bones includes eating nutrient dense foods, balancing calories and reducing excessive amounts of sodium, fat, alcohol and sugar. Calcium and Vitamin D are two nutrients that are vital for healthy bones. Calcium should come from low-fat dairy and nondairy foods, and only be supplemented when needed. Vitamin D promotes calcium absorption and can be found in foods and, from what our state is named after, sunshine. Weight bearing exercises are activities where your legs and feet bear your body weight. Examples include walking, squats, climbing stairs, weight training, and dancing. Osteoporosis is a term often associated with getting older but is not a natural part of the aging process. Osteoporosis is a disease that causes deterioration in our bones making them weak and easily fractured. This disease may be caused by heredity, accelerated bone loss, and less that optimal bone development during your youth. Please talk to your health care provider if you think you may be at risk. For more information on resistance exercise or weight training click on the following links:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116

https://health.gov/paguidelines/guidelines/older-adults.aspx