By Courtney Ferguson
Certified Nurse Practitioner, Fostoria Primary Care
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of physical activity per week, with a mixture of aerobic and resistance training exercises. Adults are recommended to engage in at least two days of resistance training per week, with each session lasting 20-30 minutes. In my experience, most individuals tend to focus on aerobic or cardio-type exercises and have a lesser understanding of the importance of resistance training and the associated long-term health benefits.
Resistance Training Benefits
Resistance training can reduce the risk of chronic disease and prevent disease progression for those affected by chronic health conditions such as cardiovascular disease, diabetes, and cancer. Performing exercises that place tension on the bones and muscles causes your body to send signals to produce denser bone tissue, preventing the risk of osteoporosis and fractures. Stronger bones and muscles support the ease with which one can perform activities of daily living, such as climbing stairs or carrying groceries. It also decreases the risk of falls and increases the likelihood that an individual will remain independent later in life.
OTTAWA- The Ada High School swim teams finished a solid third at a six-team meet in the Putnam County YMCA at Ottawa Thursday, January 23.
Bulldog senior Lily Baumgartner broke the school record in winning the 200 freestyle. The mark of 2:01.34 was previously held by Klava Katayama. Lily swam 2:00.81 to break the record by .53.
Baumgartner also won the girls 100 breaststroke race by an easy margin of 7.14 seconds.
ADA - The Ada High School girls basketball team lost 58-15 to visiting McComb in a Blanchard Valley Conference bout Thursday evening, January 23.
The decisive defeat dropped the Bulldog record to 2-14 overall and 0-8 in BVC action.
McComb improved to 14-3 overall and 7-1 in BVC play after the lopsided win. The Panthers are second in the 11-team BVC behind Riverdale (8-0), and they are tied with Liberty-Benton (7-1).
“We really struggled against their 1-3-1 zone defense,” said Bulldog third-year head coach Zach Ricker. “It is the first 1-3-1 we have seen all year, you don’t see it much anymore.”
The Village of Ada held its January 21 meeting in the expansive meeting room of Community Health Professionals at 1200 S. Main, hoping for a larger than usual number of attendees because the subject of raising Village utility rates was on the agenda. With temperatures hovering around zero that evening, there were seven total guests in person and on Zoom, including media.
PROPOSED UTILITY RATE INCREASES
Visitors asked questions about four proposed ordinances that would provide for water, sanitary sewer and storm water rate increases to cover anticipated operating expenses, capital improvements and debt payments.
The Liberty Township Park District has provided details from its January 20, 2025 meeting at the park office.
Present were Bob Szuch, President, Fred Reichert, Ken Wolke park manager and Mary Jane Lee Clerk. Neal Dumbaugh was absent.
Among the evening's business:
Daniel Klear asked the board if he could build a Soccer Wall game for the park as part of his Eagle Scout project. It is a Soccer Wall. The board gave him permission to begin the project in the spring.
It was reported that remodeling of the kitchen in the park office is coming along. Cabinet doors are ready to be painted and work is being done on flooring. A stove and refrigerator will be purchased.
Raises for employees will be discussed at the next meeting on February 17, 2025.
