Pioneer Valley On The Move

09/01/2026

HOW GOOD IS YOUR BALANCE?

Research has found that the ability to stand on one leg is strongly associated with healthy aging. In a 2022 study published in the British Journal of Sports Medicine, adults ages 51–75 who could not stand on one leg for at least 10 seconds had an 84% higher risk of death during the following decade. As we age, poor balance can increase fall risk. Falls can lead to injury, decreased activity and mobility, loss of confidence, and a greater risk of other health problems.

Balance requires your:
👀 Vision
👂 Vestibular system (inner ear)
🧠 Proprioception (knowing where your body is in space)
💪 Muscle strength
🦴 Joint mobility
🧠 Brain + nervous system coordination

When these systems work together, you can move confidently and safely.

This video demonstrates a simple test for balance, and here are a couple ways to improve your balance:
➡️ stand 30 seconds on one leg while watching TV or brushing teeth
➡️ try heel-to-toe walking next to a wall

Balance testing and exercises should be performed in a safe environment, with something sturdy nearby to hold onto if needed.

08/31/2026

This is such a fun kids race series!

Join us this fall! 🍁🏃🏾‍♀️🏃🏼
Fall dates: 8/30, 9/13, 9/20, 9/27, 10/4
https://runsignup.com/Race/MA/Southwick/HKRSSouthwickMA

08/30/2026

National Beach Day is a reminder to enjoy the beauty of our beaches while recognizing how important they are to our health, communities, and environment.

I grew up close to both the ocean and lakes, so I spent many summer days by the water. One of my favorite things is floating on my back and feeling the ocean waves gently lift me. It has always been one of my favorite places to relax, clear my mind, and simply breathe.

Today, take some time to enjoy your favorite body of water—and consider giving back by picking up litter or helping keep our beaches clean. 🌎

08/25/2026

Heat stroke is a medical emergency. Know what to look for:

🔴 Signs & symptoms:
• High body temperature — 103°F or higher
• Throbbing headache
• Dizziness, weakness or fatigue
• Nausea or vomiting
• Irritability or confusion
• Seizures
• Loss of consciousness

🚨 WHAT TO DO:
📞 Call 911 immediately
💦 Cool the person right away — apply cool, wet towels or soak them in cool water and remove outer clothing.
🛌 Keep them safe — if vomiting, turn them onto their side to help keep the airway open.
⚠️ If they are having a seizure, clear the area of objects that could cause injury.

08/18/2026

Know the signs:
💦 Sweating a lot
💪 Muscle cramps
😴 Weakness or feeling tired
❄️ Cold, pale, clammy skin
🤕 Headache or dizziness
🤢 Nausea or vomiting
😠 Irritability

Cool them down fast:
💧 Drink water
🌳 Get into the shade or cool area
🛏️ Rest and lie down
👕 Loosen clothing or change into lightweight clothing
🧊 Apply cool, wet towels

🚨 Seek medical attention if symptoms worsen, vomiting occurs, symptoms last more than an hour, or the person has heart problems, high blood pressure, or other medical conditions like asthma or diabetes

08/11/2026

Quick Tip Tuesday: Heat Cramps!
Muscle cramps- often in the stomach, arms, or legs- along with heavy sweating can be signs of heat cramps.
What to do:
-Drink water, clear juice, or a sports drink
-Move to a cool place and rest
-Wait until the cramps are gone before returning to activity

Seek medical attention if:
-Symptoms are getting worse
-Cramps last longer than 1 hour
-The person has a medical condition such as heart problems, high blood pressure, asthma, diabetes, or following a low-sodium diet

08/10/2026

Come visit me at the Westfield Farmer’s Market this Thursday from 1-3pm! I’ll be doing a duck ring toss at the Pop Club tent!

Cool off, toss a ring, and try to hook a duck! Plus, each child gets a rubber duckie to take home!

A simple activity for some summer fun, movement, and lots of smiles! ☀️💦

08/04/2026

Is sitting cross-legged or drying your feet difficult? Often, this is due to stiffness in the hips, particularly external rotation.
Here is an exercise to improve hip motion:
• Sit on the floor with your back against a wall.
• Bend your hips and knees, bringing the soles of your feet together while allowing your knees to fall outward.
• Place your hands or forearms on the inside of your shins. Relax your hips, then gently press downward until you feel a comfortable stretch.
• Hold for a few seconds, then release.
• Repeat 10 times.

08/03/2026

I help runners:
✅ Recover from running injuries
✅ Improve running efficiency
✅ Reduce injury risk
✅ Return to training stronger and more confidently

A Running Gait Analysis includes:
🎥 video analysis on a treadmill
🦵 Movement and strength assessment
📋 Personalized exercise program
🏃 Individualized running form recommendations based on your body and goals

Whether you’re chasing a Boston Marathon qualifier, a personal best, or simply want to cross the finish line feeling strong, optimizing your running form can make all the difference.

07/28/2026

Quick Tip Tuesday!
If your hip feels stiff when walking, climbing stairs, or squatting, this simple mobility exercise can help improve movement and reduce stiffness.

✔️ Place a folded towel or cushion under the knee of your leg, with that leg pointing straight behind you.
✔️ Hold onto a sturdy chair for balance.
✔️ Relax and slowly lunge your body forward until you feel a gentle stretch in the front of your hip. You can use your hand to apply light pressure if it helps you feel the stretch.
✔️ Hold for a few seconds, then return to the starting position.

Repeat 10 times, a few times each day.

Remember: You should feel a gentle stretch—not pain. If your symptoms worsen or don’t improve, it’s a good idea to be evaluated by a physical therapist to determine the cause of your hip stiffness.