PPHit Factor — Winter 2026

W I N T E R

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PPHit Factor!

6401 Martins Mill Road Philadelphia, PA 19111

215-697-8007 (Wellness) 215-697-8023 (Aquatics)

www.pphfamily.org

A Publication from the PPH Wellness and Aquatic Center

Did You Know…

February is Black History Month • Black History Month celebrates the achievements, culture, and contributions of Black Americans throughout U.S. history.

What’s New in PPH Wellness and Aquatics!

Winter is here! Don’t miss a workout because of cold snowy weather! When possible, get outside as much as you can by walking or just enjoying the chill & sunshine! If you’re unable to get outside, the wellness center is open 7 days a week with supervised hours 8:305:30 Mon-Fri and the pool is open 8:30-4:30 Mon-Fri unsupervised.

These extended hours are perfect for increasing your exercise routines!

Line dancing is still offered in the Social Hall, Tuesday nights from 6pm-8pm. These classes are taught by Jamal Evans who has a wealth of experience and energy!

Classes are held Tues, Weds, Thurs in Gateway’s lower level.

Check the Wellness class schedule to join exercise strengthening classes, Yoga, and Tai Chi. TEDTalks and smoothie Fridays are now alternating months. TEDTalk topics not predetermined. Keep an eye out for what we will be presenting or serving. Open to all. If you have a topic you are interested in seeing presented, call x8007.

• Black History Month was officially recognized by the U.S. government in 1976, but its roots trace back to Dr. Carter G. Woodson’s work in the 1920s.

• Woodson founded the Association for the Study of African American Life and History (ASALH) in 1915 to promote scholarship and publications on Black history.

• His legacy includes creating academic journals, professional presses, and laying the foundation for what became Black History Month.

• Each year, BHM has a theme set by ASALH, highlighting key aspects of Black history and culture. This year’s celebrates a century of Black History.

Tune into WBCB1490 every Thursday afternoon at 1:35pm for “UPwords.” Radio host, Chris Ermer is joined by PPH Wellness 1 Director, Maureen Solomon to discuss health related topics!

How did Black History Month become an annual celebration? | ABC4 Uthttps://www.abc4.com/community/hidden-history/black-history-month/how-did-black-history-month-become-an-annual-celebration/#/questions/5294859ah

PPHit Factor!

WINTER 2026

Strong Feet for Daily Living Your feet are the foundation of movement. With dozens of bones and joints and hundreds of muscles and nerve endings, they play a critical role in balance, stability, and overall mobility. Every step, lift, or change in direction starts at the feet. As we age, stiffness, pain, numbness, and loss of sensation in the feet become more common. While some age-related changes are unavoidable, one major contributor to foot problems — loss of strength and mobility in the lower legs — is preventable. Weak feet can alter how you walk, increase strain on the knees, hips, and spine, and significantly raise fall risk. Strong ankles, arches, and toes improve proprioception — the body’s ability to sense position and react quickly to stay upright. Because feet act as the link between the ground and the brain, maintaining their function is essential for confidence and independence with movement.

Two key areas to focus on are: Ankle mobility to allow smooth, stable movement and Toe strength to improve balance and control.

Try incorporating these into your routine daily or a few times per week: • Toe Spreads: Sit or stand with your feet flat on the floor. Slowly spread your toes apart as wide as you can without lifting or curling them, then relax back to neutral. 10–15 times per foot.

• Toe Waves: With feet flat on the floor, lift all toes. Press only the big toe down while keeping the others lifted, then switch by lifting the big toe and pressing the remaining toes down. For an added challenge, try lowering and lifting each toe one at a time. 5–10 waves per foot.

• Step Downs: Stand on a step or low platform facing forward. Holding a railing if needed, slowly lower one foot to tap the step below while keeping the standing foot fully planted, then return to the starting position with control. 8–12 times per foot.

Quick Self-Check If you struggle to spread your toes without curling them, your feet may need strengthening. If your heels lift during squats or your knees can’t touch the wall without heels lifting, ankle mobility may be limited. Consistent foot-strengthening and mobility work can help improve balance, reduce pain, and support long-term movement — starting right from the ground up.

https://experiencelife.lifetime.life/article/3-essential-exercises-to-increase-foot-strength-and-mobility/

Whole-Body Benefits on a Plate PPH Wellness offers whole-body vibration (WBV) platforms, the Lifepro Waver Vibration Plate, which transmit mechanical vibrations through the body to stimulate muscle contractions and neuromuscular responses. These devices are often used in fitness and rehabilitation settings and offer a range of health and performance benefits when incorporated into a broader wellness routine. Research shows that WBV may improve muscle strength and balance, particularly in older or sedentary individuals, and can enhance circulation, flexibility, and even bone health. Studies suggest it may also help reduce muscle soreness and support recovery after exercise. While WBV is not a replacement for conventional strength or cardiovascular training, it can complement other forms of exercise, especially for those seeking low-impact options or additional muscle activation. Some people have reported relief from tight muscles or back discomfort, improved core strength, and a general sense of feeling more energized after using a vibration plate.

Others have noticed reduced swelling or increased mobility when incorporating short daily sessions. Good news: Our Wellness Center has a vibration plate ready for you! Whether you want to strengthen muscles, improve balance, or just feel more energized, this easy-to-use tool is a fun, low-impact way to complement your workouts. Stop by PPH Wellness, to try a session, and see how it can support your fitness and wellness goals. Beginners should start with short sessions at lower intensity, gradually increasing duration and vibration levels while monitoring their body’s response. Incorporating vibration plate sessions into your routine is an easy, low-impact way to boost strength, balance, and overall wellness—so step on, feel the vibrations, and give your body a whole new way to move! https://nypost.com/2026/01/14/shopping/i-got-a-vibration-plate-for-lymphatic-drainage-this-shocked-me/?utm_sf_post_ref=652856920&utm_sf_cserv_ref=107460655948318&utm_campaign=nypost_lifestyle&utm_source=facebook&utm_medium=social&utm_medium=social&utm_source=facebook&utm_campaign=nypost_lifestyle

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PPHit Factor!

WINTER 2026

Restore Your Balance Dizziness and vertigo are among the most common reasons people seek medical care, yet many continue to experience symptoms even after testing shows no ongoing injury or disease. When dizziness persists without a clear medical explanation, the cause may lie not in the body itself, but in how the brain processes balance and sensory information. Chronic, unexplained dizziness is increasingly understood as a neuroplastic issue, sometimes called “neural-circuit or neuroplastic dizziness.” Even once an initial problem resolves, the brain may remain in a heightened state of alert, continuing to interpret normal movement as a potential threat. This can lead to ongoing sensations of spinning, unsteadiness, lightheadedness, or motion sensitivity.

Balance depends on the coordination of three major systems: the vestibular system in the inner ear, vision, and proprioception — the body’s awareness of position and movement. When incoming signals don’t align with what the brain expects, a sensory mismatch can occur, producing dizziness. Over time, fear of symptoms or avoidance of movement can reinforce this mismatch and keep the nervous system stuck in a cycle of hypervigilance. Importantly, this type of dizziness is not psychosomatic. It reflects the brain’s ability to learn patterns — and sometimes mislearn them. Recovery often focuses on retraining the brain and calming the

nervous system, and education that symptoms are reversible can reduce fear. Several evidence-based strategies may help support recovery once serious medical causes have been ruled out. Gentle, consistent movement encourages the brain to recalibrate balance signals, while specialized vestibular rehabilitation can improve gaze stability, coordination, and confidence with movement. Mindfulness and somatic-tracking techniques help the nervous system recognize these sensations as safe. Managing stress is critical, as it can amplify dizziness and delay recovery. Practices such as breathwork, grounding exercises, EFT, and other relaxation techniques, alongside adequate sleep, stable blood sugar, regular breaks from screens, and balanced nutrition, help regulate the nervous system and support brain health. When symptoms persist, working with specialists — including vestibular therapists, functional neurologists, or trained audiologists — can provide targeted guidance.

With time, education, and the right strategies, the brain can relearn how to process balance information accurately, restoring stability, confidence, and quality of life.

https://experiencelife.lifetime.life/article/3-essential-exercises-to-increase-foot-strength-and-mobility/

Resident Highlight

Employee Highlight

Names: Kevin O’Keefe – Alpha Building

Name: Adrian Pomales – Dining Services/Utility

Activity: Kevin has lived at PPH for nearly 2 years

Activity: Adrian has worked for PPH dining staff

and since joining the wellness center he has swam

for a year and a half and has just recently become a

every single day he can. Kevin earned his PhD in

member of the Wellness center. Adrian comes to

psychology in 1973 and went on to work as a

the gym every day sometimes twice a day and does

school psychologist for 27 years in the Miami area.

a variety of strength training exercises and cardio.

Kevin later moved to Philadelphia to be closer to

Adrian’s ultimate goal is to join the United States

his daughter. He LOVES to swim and would swim

Airforce. Adrian states that joining the gym was a

daily even before moving to PPH. He also enjoys

step he took to prepare himself for his eventual

playing ping pong and was instrumental in starting

military service. He says the

a PPH ping pong Club.

cable machine is his favorite

Kevin’s best advice for

machine in the gym because

others is to “Stay Fit, it

it is so versatile. We are so

makes everything better!”

happy Adrian has chosen PPH Wellness to work on his fitness goals!

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WINTER 2026

PPHit Factor!

hygiene refers to habits and routines that promote consistent, restorative sleep: Health Sleep • Keep a schedule: Go to bed and wake up at the same time every day, even on weekends, to your body’s internal clock.

• Create a sleep-friendly environment: Make your bedroom dark, cool, and quiet; remove Tip: regulate distractions like phones or TVs.

Better Sleep Hygiene

• Adopt pre-sleep routines: Wind down with relaxing activities like reading, stretching, or deep breathing, and avoid caffeine or heavy meals close to bedtime https://www.sbm.org/healthy-living/what-is-sleep-hygiene-best-practices--when-to-see-a-specialist?utm_source=chatgpt.com

Stuffed Bell Peppers Bright, flavorful, and protein-packed, these stuffed peppers turn a simple weeknight dinner into a healthy, satisfying meal everyone will love!

A Look at PPH Wellness

Prep: 20 min Cook: 45 Min | Makes 4 servings Ingredients • • • • • • • • • •

4 large bell peppers 1 tbs. olive oil 1 lb. lean ground turkey 1/2 onion, diced 1 tbs. chili powder 1 tsp. paprika Salt to taste 2 cups quinoa, cooked 1 lime, zested and juiced 1 cup fresh cilantro, chopped

Aquatics 8:30-4:30 Mon-Fri

Directions 1. Preheat oven to 350°F and spray a 9×13 baking dish. Halve bell peppers, remove seeds, spray, and bake 25 minutes until tender and lightly browned.

2. Heat olive oil in a skillet. Cook turkey with onion, chili powder, paprika, and salt until done.

3. In a bowl, mix cooked quinoa with lime juice, zest, and salt. Stir in turkey mixture and cilantro.

4. Stuff peppers with the mixture and bake uncovered 10 more minutes.

A Look at PPH Well

Wellness 7 days a week

TEDTalks 1x /month

Line Dancing – Tues @ 6pm

https://experiencelife.lifetime.life/article/3-essential-exercises-to-increase-foot-strength-and-mobility/

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