E at healthily? Check. Get aerobic exercise? Check. Do strength training? Not so much.

Loss of muscle mass can slip up on us without warning. At some point, we realize we can’t do the things we used to, but also don’t know how to counter the process. Midway Family and Consumer Sciences Agent Jessica Kootz is bringing Stay Strong, Stay Healthy to Holyrood beginning at the end of April. This program is designed to help older adults regain strength and improve balance and flexibility and overall health in the process.

Both men and women can begin to lose muscle mass as early as their thirties. After age 50, loss of muscle mass starts to accelerate.

Strength training exercises can counter the effects of aging on our bodies. Oftentimes, older adults are hesitant to go to a gym or exercise at home because they are unsure of proper strength training exercises.

Participants in Stay Strong, Stay Healthy meet for one-hour sessions twice a week for eight weeks. Activities include warm-up exercises, strengthening exercises with and without weights and cool-down stretches. Class members are encouraged to do the exercises on their own once more per week.

Post-menopausal women can lose 1 to 2 percent of their bone mass annually. Research has shown that strength training restores bone density and reduces the risk of fractures among women aged 50 to 70.

Other potential benefits of strength training include a decrease in arthritis pain, weight maintenance and a reduction in the risk of diabetes, heart disease and depression. Stress management and improvement in sleep quality and overall physical vitality are other potential benefits.

Stay Strong, Stay Healthy will meet Tuesdays and Thursdays April 25 to June 1 from 10-11a.m. at the Holyrood American Legion, 416 N. Main St. Attendance at all classes is highly encouraged to achieve the most benefit. Preregistration is required by April 20. To register, contact Kootz at Midway Extension District Ellsworth Office, (785) 472-4442.

Jessica Kootz is the Family and Consumer Sciences Agent in the Midway Extension District. For more information, email jessicak@ ksu.edu or call a Midway Extension District office at (785) 472-4442 or (785) 483-3157.