Born Strong, Stay Healthy is a researchbased strength and movement program designed to help people prepare for and recover from childbirth, says Melissa Cotton, MU Extension field specialist in nutrition and health. The program supports physical and mental well-being before, during and after pregnancy, with the goal of healthier outcomes for both parents and babies, Cotton says.

The online classes meet 11-11:45 a.m. on Mondays and Wednesdays from March 23 April 22. Sessions are held via Zoom and are led by an MU Extension nutrition and health specialist. A second instructor attends each class to provide form checks and safety cues.

Each 45-minute class includes a gentle warmup, strengthening exercises and a cool-down. Instructors also share simple, practical tips to help participants notice stress, manage it effectively and feel more connected and supported during this important life stage.

The program is open to pregnant individuals, postpartum participants with medical clearance, partners and families with infants. All fitness levels are welcome. Participants are encouraged to talk with their health care provider before starting a new exercise program. Postpartum participants should have provider clearance and may begin after six weeks postpartum.

Born Strong, Stay Healthy is designed to be family-friendly and inclusive, Cotton says. Children are welcome, baby wearing is encouraged, and all exercises include options to match different fitness levels and stages of pregnancy or postpartum recovery.

Thanks to grant funding, the program is free, a $60 value. Participants who attend at least 75% of classes (six or more sessions) will receive exercise sliders and a $20 gift card.

Participants will need a device with audio and video to join safely, a sturdy chair, furniture sliders or paper plates, and optional dumbbells. Babies may even be used as light resistance if comfortable.

Benefits of the program include improved posture and core strength, better balance and endurance, reduced pregnancy and postpartum discomfort, lower stress and anxiety, increased confidence and support from others in similar life stages, Cotton says.

For details and registration, visit https:// muext.us/BSSH1.

For more information, contact Melissa Cotton at cottonmr@missouri. edu or 816-892-0553.