Welcome to your September roundup, packed with a workout that can be done anywhere, helpful tips, fun facts, event updates, & community highlights to help you stay on track!!

10 Moderate Intensity Activities! These will increase your heartrate, cause faster breathing, and make you feel warmer!

1. 1. Fast walking
   2. Basketball
   3. Water Aerobics
   4. Volleyball
   5. Rollerblading
   6. Cycling
   7. Hiking
   8. Skateboarding
   9. Vacuum Cleaning
   10. Mowing the Lawn

Safety Tip of the Month: Protect Your Health from Wildfire Smoke

Wildfire smoke has shown to increase Emergency Room visits by more than 40%. Learn how to protect your health during wildfire season.

Protect your lungs: The respiratory system needs support to filter out the smoky air to provide clean oxygen to your body

Support your eyes: The smoke particles in the air can dry out your eyes and cause irritation, so use eyewashes and cold compresses on the eyes

Stay indoors: When the air quality is really bad, it is better to stay inside with good ventilation. Keep the doors & windows shut at all times

Keep the ol' ticker safe: During wildfire season, there are more heart related events than any other issue with the body. Protect your heart at all costs

Salt rooms or salt lamp: Use a salt lamp in your bedroom to pull the toxic particles out of your body & the air. A salt room is a great option as well

Reverse Crunches

Starting Position: Lie flat on your back with your arms by your sides, palms facing down. Bend your knees at a 90-degree angle, putting legs into a "tabletop" position where your shins are parallel to the floor. Perform the move: Exhale and brace your core. Contract your abs to curl your pelvis upward, lifting your hips and lower back slightly off the mat. Pause at the peak, keeping upper back, neck, and shoulders relaxed and flat on the floor. Return: Inhale, slowly lower your hips back to the mat with control. Return your legs to the 90-degree tabletop starting position with control.

Door Frame Rows

Starting Position: Position yourself facing a door frame, gripping the edges or using resistance bands. Performing the Exercise: Lean back slightly and pull your body towards the door frame, engaging your back muscles. Reminder: Ensure proper form to maximize effectiveness and minimize injury.

Elbow Raises

Starting Position: Lie flat on your back on the floor with your knees bent and feet flat on the ground. Performing the Exercise: Bend your arms and place your elbows firmly against the floor by your sides. Drive your elbows straight down into the ground to lift your upper body slightly off the floor. Squeeze your upper back and shoulders at the top of the tiny lift. Lower your upper body slowly back down to the floor

Star Plank

Starting Position: Begin in a standard high plank (push-up) position with your hands directly under your shoulders. Performing the Exercise: Walk your feet out wide to each side, then walk your hands out diagonally forward and wide. Your body should form a wide "X" or star shape. Keep your core tightly engaged, your hips level, and avoid letting your lower back sag. Hold for 20 to 30 seconds.

Leg Raises

Starting Position: Lie flat on your back. Place your arms flat by your sides with your palms pressed firmly into the ground. Performing the Exercise: Press your lower back firmly into the floor. There should be zero space between your spine and the ground. Squeeze your legs together. Exhale as you slowly raise your legs until they are vertical, forming an "L" shape with your body. Inhale as you slowly lower your straight legs back down. Stop when your heels hover about 6 inches above the floor.

Upcoming Classes & Events

 Spin Class

• • Mondays, Wednesdays, and Fridays @ 6am - Fitness Center
  • Fridays, Sept. 4, 11 & 25 / Oct. 9 & 23 @12pm w/Dr. Capawana - Fitness Center

 Lapwai Resistance Band Training

• • Tuesdays & Thursdays @12pm - Fitness Center

Kamiah Resistance Band Training

• • September 11 & 25 @12pm - Wa-A'Yas

Pilates

• • Tuesdays & Thursdays @12pm - Fitness Center

Myofascial Magic

• • Monday, Wednesday & Friday @11am - Fitness Center

Kamiah Myofascial Magic

• • Sept. 11 & 25 @12pm - Wa-A'Yas

Zumba Dance Class

• • Tuesdays @6:30am - Fitness Center

Kamiah Zumba Dance Class

• • Sept. 11 & 25 @1pm - Wa-A'Yas

Kamiah Mileage Club

• • Wednesdays – 12pm, Wa-A’Yas

Lapwai Mileage Club

• • September 1, 11, 15, 24 & 29

Kamiah Fit & Fall Proof Exercise Classes for Older Adults

• • Mondays & Wednesdays @1pm -Wa-A'Yas

Lapwai Fit & Fall Proof Exercise Classes for Older Adults

• • Wednesdays @2:30pm & Thursdays at 1pm - Large Conference Room

Lapwai Food Distribution 

• • Tuesday, September 8 @9am - LHS Gym Parking Lot

Suicide Awareness Walk

• • Thursday, September 24 @11:20am - LHS Track

Community Cooking Class

• • Community Cooking Class - Thursday, September 3 @4:30 pm -Conference Room

Community Support Group

• • Tuesday, September 1 @5:00 pm -Conference Room

Art Therapy Session

• • Thursday, September 24 @5pm - Wa-A'Yas

NMPH CLOSED - Monday, September 7 - Labor Day

7. Get Connected

• • Follow us: Facebook  &  Instagram 
  • Reply with your questions, progress, or class feedback, let’s build our community together!

Wellness Wisdom Archive

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2026

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