Ally Wellness-Physical Therapist and Wellness Advocate

11/04/2026

WEDNESDAY WELLNESS WORD

BRAIN HEALTH. November is Alzheimer’s Awareness Month. Many studies have shown that moderate physical activity, muscle strengthening and activities that combine movement with cognitive challenges have a preventative effect against developing Alzheimer’s. Positive effects include increased blood flow and oxygen to brain cells, chemical releases that promote brain neuron connectivity, decreased levels of inflammation in tissues, and regulation of blood pressure and blood sugar.

We try to incorporate all these aspects (moderate activity, strength and cognitive challenge) into our classes to help body and brain keep working at your optimal levels! There are so many reasons to keep your body moving!

10/28/2026

Wednesday Wellness Word

MODERATION. This gorgeous weather means a lot of us are still out in the yard either cleaning up or prepping for next year. The leaves are falling in earnest now as well, so today’s post is just a reminder to attack projects in manageable parts with rests in between instead of trying to get everything done in one long session. You will get more done with less risk for injury if you allow your body periodic rests.

Leaves are at peak color this week so get out there and enjoy them before the rain comes!

10/21/2026

WEDNESDAY WELLNESS WORD

MOVE. It has been said lately that “sitting is the new smoking”. This is because of studies that have linked sitting 8 or more hours a day with increased blood pressure, high blood sugar and obesity. Some studies show that even if you get the recommended 150 minutes of activity per week, if the majority your time is spent sitting, the overall effects are negative. As we age, prolonged sitting can also lead to increased weakness and decreased activity tolerance, leading to a downward mobility spiral.

So, be mindful of your movement. Try to stand or walk around a few minutes every hour or go from sitting to standing 5-10 times in a row. Set a timer if you need to remind yourself. Making small changes like this can make a difference and also help make steps toward even more MOVEment!

10/14/2026

WEDNESDAY WELLNESS WORD

First a reminder that there are no classes Thursday, October 15 and Friday, October 16.

AWE. Multiple studies over many years have shown that experiencing awe can lessen our feelings of stress and make us feel more happy, among other positive effects. We don’t have to do anything drastic to experience awe, we usually just need to be a little more aware of our surroundings or a little more intentional. Here are some easy ways to experience awe:
- Listen to music that inspires you
-Look at art or architecture whether it be in your surroundings, in a book or online
- Observe nature in real life or watch nature or animal videos
- Meditate, pray or journal
- Participate in a group activity (dance, singing, sporting event) where you can be part of a shared experience

Take time to experience something awe inspiring today and see what you think. Also, share it in the comments to inspire others!
Have an AWEsome day!

10/07/2026

WEDNESDAY WELLNESS WORD

SLEEP. Adults over age 65 are recommended to get 7 hours of sleep a night, but recent studies show around 30% of people fall short of that mark. Sleep allows our bodies not only to rest but to heal. Poor sleep is correlated with not only increased brain fog, pain, weight gain, blood pressure and falls, but also, chronically getting less than 6 hours of sleep per night is associated with a 30% higher risk of developing dementia.

If you are finding yourself having difficulty sleeping, check with your primary care provider to rule out issues like medications timing and sleep apnea. Also,see if there are ways you can improve what we call “sleep hygiene” with these guidelines :
1. Follow a consistent sleep schedule.
2. Limit use of electronics before bed and reduce blue light exposure.
3. Keep the room dark and cool(but have lighting available for nighttime walking to avoid falls).

Lastly, getting moderate activity during the day is shown to contribute to better sleep at night, but not when performed too closely to bedtime. We can help you out there! Come to an exercise class on Monday, Wednesday, Thursday or Friday at 10:00 or have us do a more detailed evaluation and make a personalized plan for you!

A reminder, there will not be classes on October 15 and 16(Thursday and Friday)!

09/30/2026

WEDNESDAY WELLNESS WORD

One more call for FALL PREVENTION! With 5 Wednesdays in September, we take one more look at this topic for fall prevention month. Losses in vision and hearing greatly impact fall risk. People with vision loss have almost twice the risk of falling as adults without impairment and people with hearing loss are nearly 3 times more likely to fall as compared to those with normal hearing. Studies show wearing hearing aids can reduce that risk by 50%. Consider a visit to your vision or hearing professional if you haven’t been there for a while.

We had a nice turnout for our balance screens last week! Several people commented that they were surprised by the results of some aspect of the tests and went home with some strategies to improve their balance. We are thinking of offering this again sometime next year, so keep tuned for the next screening opportunity.

As a review for this month:
1. Check your environment for fall risk areas and any home modification needs
2. Review medications with your medical care provider
3. Find ways to build balance, flexibility and strength(we can help you on that one!)
4. Get regular vision and hearing checks

We hope these tips were helpful this month! Get out there and enjoy this autumn without a fall! ;)

09/29/2026

09/23/2026

WEDNESDAY WELLNESS WORD

FALL PREVENTION - Medication
Fall, as in autumn, is finally here and it feels great! Our focus this month is to keep that other type of fall at bay, because a fall on the floor NEVER feels great!

One thing we don’t always think about is how the side effects of the medications we take may contribute to unsteadiness. Please take a minute and check out this list of things to think about from the National Council on Aging.

https://bit.ly/FPAW-Review-Medications-English-PDF

Today is the day for our balance screens. We have some slots open between 2:30 and 4:00 for drop-in appointments for anyone who is still interested!

09/16/2026

We still have walk-in and afternoon appointments available for next Wednesday’s
Fall Prevention event.
I’m happy so many people see the value in having this assessment.
As a PT, I have seen how devastating and life changing falls can be!
“Know your risk so you can lower your risk for falls.”

09/16/2026

WEDNESDAY WELLNESS WORD

FALL PREVENTION. We continue our focus on fall prevention this month. Today, take a look around your house to see if there are any ways to make your environment safer. We can get acclimated to our surroundings and miss potential dangers, so take a look at this list and look around with a fresh perspective.

- Ensure walkways, hallways and stairwells are well lit.
- Use nightlights in bedrooms, bathrooms and hallways as our eyes require more light as we age.
- Ensure stairways have at least one railing if not two, and be sure they are secure.
- Keep walkways clear of clutter and ensure furniture is arranged for an ample path as well.
- Remove or secure throw rugs.
- Consider installing grab bars in the bathroom, especially if you tend to use a towel rack or sink to assist you to standing.
- Move frequently used items to levels where they can be easily reached.

This list is not exhaustive, but hopefully will help give you a fresh perspective on safety in your home. Please share any other things you have done to improve FALL PREVENTION!

We still have some slots open for balance assessments next Wednesday, September 23. Call us at 937-206-3139 or 937-408-3448 to schedule!