Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Timely tips for the Arkansas home gardener.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
The Extension Get Fit (EGF) Program is a community-based strength training program targeted to midlife and older Arkansans. Based on the latest research, the program is designed to:
Participate testimonials
“If it was not for Extension Get Fit classes I would not get around as good as I am.” ~ Evelyn
“I would never exercise if it were not for getting together with my Extension Get Fit group. We keep each other accountable!” ~ Angela
Classes meet for an hour at least twice a week, and each session includes a warm-up, 8 to 10 strengthening exercises, and cool-down. This program provides a supportive group environment and is appropriate for all fitness levels.
You will need dumbbells and adjustable ankle weights to participate in the class.
The $20 program fee covers an entire calendar year. Scholarships are available.
Contact your county office for information.
For more information, contact your local county extension office.
You can also search for "get fit" in our calendar. If you don't see a class in your county, don't worry. You can still contact your agent to find out if classes are coming up!
Below is a group of Desha County Extension Get Fit participants working out in a circuit training class at a local gymnasium.
Getting healthier is a great benefit of EGF, but so is making new friends! Participants hold one another accountable and take the opportunity to have fun together while exercising. Check out the photo below of the Desha County EGF group at a post-workout celebration!
Physical activity is important for adults of all ages. Despite strong evidence of the health benefits of physical activity, the majority of American do not regularly participate. There are many possible reasons why people do not engage in recommended physical activity - lack of time, lack of access to programs or facilities, and lack of motivation, to name a few. The Extension Get Fit (EGF) program aims to address some common barriers to engaging in regular, structured physical activity (referred to as exercise throughout this curriculum) by increasing access to structured and safe programs offered through local county Extension offices.
The EGF program employs a unique delivery strategy. After an initial program period held by county agents (typically 12 weeks), program sites are transitioned to instruction by a volunteer leader. Volunteer leaders are recruited from among the participant group. Volunteer leader structure allows Extension to provide ongoing access to Extension exercise opportunities and permits the agent to start a new Extension exercise group while still providing program oversight.
The EGF program was developed based on strength training research, with a focus on mid-life and older adults. This program is appropriate for adults of all ages. Modifications are offered for exercises in each of the structured routines in the program. The exercises may be tailored to individual needs and fitness levels.
The Physical Activity Guidelines for Americansrecommends adults regularly engage in two main types of physical activity: 1) aerobic activity (endurance or cardio activity) and 2) muscle-strengthening activity (resistance training). In addition to the general guidelines, older adults, those over the age of 55, should add balance training to their fitness routines.
Current guidelines recommend that adults engage in 150-minutes of moderate-intensity or 75- minutes of vigorous-intensity physical activity throughout the week. These types of activities increase breathing and heart rate. Examples of exercises that are moderate-intensity include brisk walking (at least 2.5 miles per hour), water aerobics, and bicycling (slower than 10 miles per hour on level ground). Vigorous-intensity exercises include jogging, swimming laps, step aerobics, jumping rope, and bicycling (over 10 miles per hour). Actions, such as general yard and house work, can also be considered aerobic activity if they increase the heartrate.
Adults should engage in muscle-strengthening activities two or more days a week targeting all major muscle groups. The major muscle groups are the shoulders, arms, chest, abdomen,back, hips/glutes and legs. Exercises that target the same muscle group should not be performed on consecutive days. Be sure to include a rest day in between sessions to allow muscles time to recover. Muscle-strengthening exercises include using dumbbells, ankle weights, stretch tubes, and weight machines. Exercises can use your own body weight for resistance, such as lunges, squats, and push-ups, also build strength, Actions, such as carrying heavy loads and heavy gardening, are also considered muscle-strengthening activities.
Balance training is recommended for older adults to help resist falling and should be performed at least three days a week. Examples of balance training activities include walking heel-to-toe and moving between a standing and sitting position. Muscle-strengthening activities that target the back, abdomen, and legs will also help to improve balance. To ensure older adults meet the current guidelines, multi-component physical activity is recommended. Multi-component includes more than one type of physical activity, or a combination of aerobic, muscle strengthening and balance. Examples of multi-component activities include dancing, yoga, tai chi, sports, and gardening.
Flexibility, or stretching, helps improve the mobility of a joint. This type of activity can be performed every day, but be sure muscles are warm. Flexibility activities are important for overall physical fitness and should be included when engaging in physical activity. It is important for older adults to maintain the flexibility needed to engage in normal daily activities. Examples of flexibility activities include the calf stretch, hamstring stretch, quadriceps stretch, and chest and arm stretch.