Move on up

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Empowering People with Parkinsonโ€™s
through Movement and Innovation โœจ
Letโ€™s move, grow & rise together! ๐Ÿซ‚
In partnership with: Portugal, Greece, Croatia, Italy

FOLLOW US & JOIN THE MOVEMENT! โฌ‡๏ธ

๐™ต๐š’๐š›๐šœ๐š ๐š—๐šŽ๐š ๐šœ๐š•๐šŽ๐š๐š๐šŽ๐š› ๐š’๐šœ ๐š•๐š’๐šŸ๐šŽ ๐Ÿš€Weโ€™ve just hit a new ๐“ถ๐“ฒ๐“ต๐“ฎ๐“ผ๐“ฝ๐“ธ๐“ท๐“ฎ: our very first newsletter has officially been sent!Inside, you...
13/02/2026

๐™ต๐š’๐š›๐šœ๐š ๐š—๐šŽ๐š ๐šœ๐š•๐šŽ๐š๐š๐šŽ๐š› ๐š’๐šœ ๐š•๐š’๐šŸ๐šŽ ๐Ÿš€

Weโ€™ve just hit a new ๐“ถ๐“ฒ๐“ต๐“ฎ๐“ผ๐“ฝ๐“ธ๐“ท๐“ฎ: our very first newsletter has officially been sent!

Inside, youโ€™ll find updates, key highlights, and a glimpse of whatโ€™s coming next.
This is only the beginning โ€” and thereโ€™s so much more ahead.

Itโ€™s now available on our website.
If you missed it, you can catch the first edition in the link you find in BIO โ˜๐Ÿป

๐Ÿ‘‰ Go check it out and subscribe to receive the next editions straight to your inbox.

๐“ฆ๐“ฎโ€™๐“ป๐“ฎ ๐“ณ๐“พ๐“ผ๐“ฝ ๐“ฐ๐“ฎ๐“ฝ๐“ฝ๐“ฒ๐“ท๐“ฐ ๐“ผ๐“ฝ๐“ช๐“ป๐“ฝ๐“ฎ๐“ญ. ๐“ข๐“ฝ๐“ช๐”‚ ๐“ฝ๐“พ๐“ท๐“ฎ๐“ญ. โœจ

๐ŸŒฟ ๐“๐š๐ข๐ฃ๐ข๐ช๐ฎ๐š๐ง & ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐ง โ€“ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜จ๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ, ๐˜ณ๐˜ฆ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ,The Parkinzone Association, in collaboration with the โ€œGa...
12/02/2026

๐ŸŒฟ ๐“๐š๐ข๐ฃ๐ข๐ช๐ฎ๐š๐ง & ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐ง โ€“ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜จ๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ, ๐˜ณ๐˜ฆ๐˜ฅ๐˜ช๐˜ด๐˜ค๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ข๐˜ญ๐˜ข๐˜ฏ๐˜ค๐˜ฆ,

The Parkinzone Association, in collaboration with the โ€œGabriele dโ€™Annunzioโ€ University of Chietiโ€“Pescara, offers online Taijiquan classes once a week to patients affected by Parkinsonโ€™s disease: a regular appointment dedicated to caring for the body and nurturing mental well-being.

Taijiquan is a discipline that combines slow, flowing movements with deep breathing, creating a natural harmony between body and mind.
This practice provides a holistic experience, promoting both physical and emotional well-being.
Several studies have shown that Taijiquan is effective in improving balance, postural stability, and coordination, helping to reduce the risk of falls.
Through slow, controlled, and balancing movements, Taijiquan enhances proprioception and body awareness in space, helping people feel more confident in their everyday movements.

โœจ Main benefits:
โœ”๏ธ improved balance and postural control
โœ”๏ธ better coordination
โœ”๏ธ reduced stiffness
โœ”๏ธ increased body awareness
โœ”๏ธ support for mental well-being and inner calm
๐Ÿ’ป Online classes make it possible to practice comfortably from home, in a guided way that respects each personโ€™s individual pace.

The Direรงรฃo-Geral da Saรบde, in Portugal, has launched the "Manual on Adapted Physical Activity for People with Parkinson...
16/01/2026

The Direรงรฃo-Geral da Saรบde, in Portugal, has launched the "Manual on Adapted Physical Activity for People with Parkinsonโ€™s Disease", an important resource that brings together scientific evidence and practical guidance for professionals, people living with Parkinsonโ€™s and caregivers.

We would like to highlight the contribution of Ju Domingos and Catarina Godinho, both team members of the MOVE ON UP project, as authors of this manual. Their work has been essential in shaping a document that is rigorous, accessible and truly people-centred.

We encourage the reading and sharing of this manual, which represents a meaningful step towards more informed and inclusive practices in adapted physical activity for Parkinsonโ€™s.

https://www.dgs.pt/em-destaque/manual-de-atividade-fisica-adaptada-para-pessoas-com-parkinson-o-novo-manual-da-dgs-pdf.aspx

๐ŸŽ“ Empowering professionals, improving lives.One of the core goals of the Move On Up project is to strengthen the skills ...
10/11/2025

๐ŸŽ“ Empowering professionals, improving lives.

One of the core goals of the Move On Up project is to strengthen the skills of healthcare and rehabilitation professionals working with people with Parkinsonโ€™s.

The recent training course on Rehabilitation and Exercise for Parkinsonโ€™s is a clear example of how knowledge, collaboration, and continuous education can transform care.

Through initiatives like this, we move closer to a future where every professional feels empowered โ€” and every person with Parkinsonโ€™s receives the support they truly deserve.

Egas Moniz School of Health & Science Young Parkies Portugal

๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐ฆ๐š๐ง๐š๐ ๐ž๐ฆ๐ž๐ง๐ญ ๐ข๐ฌ ๐š ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ โ€“ ๐š๐ง๐ ๐ค๐ง๐จ๐ฐ๐ฅ๐ž๐๐ ๐ž ๐ข๐ฌ ๐จ๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฌ๐ญ๐ซ๐จ๐ง๐ ๐ž๐ฌ๐ญ ๐ญ๐จ๐จ๐ฅ๐ฌ ๐š๐ฏ๐š๐ข๐ฅ๐š๐›๐ฅ๐ž.Research shows tha...
31/10/2025

๐„๐Ÿ๐Ÿ๐ž๐œ๐ญ๐ข๐ฏ๐ž ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐ฆ๐š๐ง๐š๐ ๐ž๐ฆ๐ž๐ง๐ญ ๐ข๐ฌ ๐š ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ โ€“ ๐š๐ง๐ ๐ค๐ง๐จ๐ฐ๐ฅ๐ž๐๐ ๐ž ๐ข๐ฌ ๐จ๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฌ๐ญ๐ซ๐จ๐ง๐ ๐ž๐ฌ๐ญ ๐ญ๐จ๐จ๐ฅ๐ฌ ๐š๐ฏ๐š๐ข๐ฅ๐š๐›๐ฅ๐ž.

Research shows that individuals who take an active role in understanding and managing their symptoms can improve their function, confidence, and quality of life. Effective management is not about one single strategy, but about combining the right steps, consistently.

Key steps for effective Parkinsonโ€™s management include:

โ€ข Learning how to recognise symptoms early
โ€ข Communicating effectively with healthcare professionals
โ€ข Identifying and addressing contributing factors
โ€ข Combining appropriate pharmacological and non-pharmacological options
โ€ข Continuing education to stay informed about new interventions

Parkinsonโ€™s care evolves โ€“ and so should the tools, knowledge and support available to the community.

The Move On Up programme was created to empower people living with Parkinsonโ€™s with accessible, evidence-based education and movement-based interventions, designed to support long-term wellbeing and autonomy.

Because effective management starts with informed action.

30/10/2025

๐–๐ก๐ฒ ๐ญ๐š๐ฅ๐ค ๐š๐›๐จ๐ฎ๐ญ ๐ง๐จ๐ง-๐ฉ๐ก๐š๐ซ๐ฆ๐š๐œ๐จ๐ฅ๐จ๐ ๐ข๐œ๐š๐ฅ ๐ญ๐ซ๐ž๐š๐ญ๐ฆ๐ž๐ง๐ญ๐ฌ ๐ข๐ง ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ?

Medication plays a crucial role in managing Parkinsonโ€™s, but it is not the whole answer. Increasing scientific evidence shows that non-pharmacological, non-surgical approaches are essential in addressing both motor and non-motor symptoms, supporting quality of life, and slowing functional decline.

Recent data highlights the impact of approaches such as structured exercise, cognitive stimulation, and behavioural strategies in challenges like gait freezing, postural instability, falls, transfers, fatigue, sleep, cognition, and anxiety. At the same time, current gold-standard medication has limitations and does not fully address the broad range of symptoms experienced by people living with Parkinsonโ€™s.

In other words, evidence points clearly in one direction:

๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐š๐ง๐ ๐š๐œ๐ญ๐ข๐ฏ๐ž ๐ซ๐ž๐ก๐š๐›๐ข๐ฅ๐ข๐ญ๐š๐ญ๐ข๐จ๐ง ๐š๐ซ๐ž ๐ฉ๐š๐ซ๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฌ๐จ๐ฅ๐ฎ๐ญ๐ข๐จ๐ง.

Not because medication is not important, but because a comprehensive approach is. For gait, balance, mobility, posture, endurance, anxiety, sleep, cognition, and overall disease management, regular and targeted exercise plays a proven therapeutic role.

The Move On Up programme embraces this evidence by empowering the Parkinson community with accessible, structured, research-based exercise and education.

Because sometimes the most powerful treatment is movement itself.

๐— ๐—ข๐—ฉ๐—˜ ๐—ข๐—ก ๐—จ๐—ฃ ๐—ฃ๐—ฟ๐—ผ๐—ท๐—ฒ๐—ฐ๐˜ ๐— ๐—ฒ๐—ฒ๐˜๐—ถ๐—ป๐—ด โ€“ ๐—ฅ๐—ถ๐—ท๐—ฒ๐—ธ๐—ฎ, ๐Ÿฎ๐Ÿฎ ๐—ข๐—ฐ๐˜๐—ผ๐—ฏ๐—ฒ๐—ฟ ๐Ÿฎ๐Ÿฌ๐Ÿฎ๐Ÿฑ ๐ŸŒŠ๐Ÿ‡ญ๐Ÿ‡ทThe MOVE ON UP consortium gathered in beautiful Rijeka for its f...
29/10/2025

๐— ๐—ข๐—ฉ๐—˜ ๐—ข๐—ก ๐—จ๐—ฃ ๐—ฃ๐—ฟ๐—ผ๐—ท๐—ฒ๐—ฐ๐˜ ๐— ๐—ฒ๐—ฒ๐˜๐—ถ๐—ป๐—ด โ€“ ๐—ฅ๐—ถ๐—ท๐—ฒ๐—ธ๐—ฎ, ๐Ÿฎ๐Ÿฎ ๐—ข๐—ฐ๐˜๐—ผ๐—ฏ๐—ฒ๐—ฟ ๐Ÿฎ๐Ÿฌ๐Ÿฎ๐Ÿฑ ๐ŸŒŠ๐Ÿ‡ญ๐Ÿ‡ท

The MOVE ON UP consortium gathered in beautiful Rijeka for its first onsite project meeting! ๐Ÿ’ฌโœจ
It was an inspiring day filled with collaboration, shared visions, and fresh energy to keep moving forward together. ๐Ÿ’ช๐Ÿค
We strengthened our common goals and laid the foundations for an even brighter future! ๐ŸŒ๐Ÿ’ก

24/10/2025

Reuniรฃo do Projeto MOVE ON UP โ€“ Rijeka, 22 de outubro de 2025

O consรณrcio MOVE ON UP reuniu-se em Rijeka no dia 22 de outubro de 2025 para o seu primeiro encontro presencial do projeto. Este encontro proporcionou uma oportunidade para reforรงar os objetivos comuns.

A Professora Isa Fรฉlix fez uma apresentaรงรฃo sobre o trabalho desenvolvido pela Egas Moniz School of Health & Science, contribuindo para o foco do projeto em estratรฉgias inovadoras e aprimoradas para pessoas que vivem com a doenรงa de Parkinson.

๐Ÿ’ช ๐“๐ก๐ž ๐Ÿ’ ๐„๐ฌ๐ฌ๐ž๐ง๐ญ๐ข๐š๐ฅ ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐žFor people living with Parkinsonโ€™s, exercise is one of the most po...
09/10/2025

๐Ÿ’ช ๐“๐ก๐ž ๐Ÿ’ ๐„๐ฌ๐ฌ๐ž๐ง๐ญ๐ข๐š๐ฅ ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž

For people living with Parkinsonโ€™s, exercise is one of the most powerful tools โ€” and the best results come from balancing different types of training.

According to the Parkinsonโ€™s Foundation, an effective routine should include:

๐Ÿƒโ€โ™‚๏ธ ๐€๐ž๐ซ๐จ๐›๐ข๐œ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž - 3 days per week, with at least 30 minutes of continuous or intermittent activity (like brisk walking, cycling, or swimming).

๐Ÿ‹๏ธโ€โ™€๏ธ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  - 2 to 3 days per week, 10 to 15 repetitions, with special focus on extensor muscles.

๐Ÿคธโ€โ™‚๏ธ ๐๐š๐ฅ๐š๐ง๐œ๐ž, ๐š๐ ๐ข๐ฅ๐ข๐ญ๐ฒ, ๐š๐ง๐ ๐๐ฎ๐š๐ฅ-๐ญ๐š๐ฌ๐ค ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  - 2 to 3 hours per week, including multidirectional stepping, weight shifting, reaching, and coordination exercises that challenge both body and mind.

๐Ÿง˜โ€โ™€๏ธ ๐…๐ฅ๐ž๐ฑ๐ข๐›๐ข๐ฅ๐ข๐ญ๐ฒ - at least 2 to 3 days per week, ideally every day, to maintain mobility and reduce stiffness.

The secret is in combination: blending movement, strength, coordination, and flexibility keeps the body active and the brain engaged.

๐Ÿ‘‰ Find your balance.
The most important thing is to move โ€” and keep moving.

๐‚๐š๐ง ๐ˆ ๐๐จ ๐ญ๐ก๐ž ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐ˆ ๐ฅ๐ข๐ค๐ž, ๐ž๐ฏ๐ž๐ง ๐ข๐Ÿ ๐ข๐ญโ€™๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐Ÿ๐จ๐ซ ๐ฆ๐ฒ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐๐ข๐š๐ ๐ง๐จ๐ฌ๐ข๐ฌ? ๐ŸŠโ€โ™€๏ธYes - especially if the altern...
07/10/2025

๐‚๐š๐ง ๐ˆ ๐๐จ ๐ญ๐ก๐ž ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐ˆ ๐ฅ๐ข๐ค๐ž, ๐ž๐ฏ๐ž๐ง ๐ข๐Ÿ ๐ข๐ญโ€™๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐Ÿ๐จ๐ซ ๐ฆ๐ฒ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ ๐๐ข๐š๐ ๐ง๐จ๐ฌ๐ข๐ฌ? ๐ŸŠโ€โ™€๏ธ

Yes - especially if the alternative is doing nothing. When motivation is low, the best exercise is the one youโ€™ll actually do.

But the ideal approach combines all three types of movement:
โœ”๏ธEssential PD exercises โ€“ tailored to the specific needs of Parkinsonโ€™s.
โœ”๏ธGeneral exercises โ€“ to support overall health and mobility.
โœ”๏ธ Personal preference exercises โ€“ the ones that bring joy and consistency.
Together, they create the perfect balance between therapy, fitness, and pleasure.

The most important thing is to ๐Œ๐จ๐ฏ๐ž ๐Ž๐ง ๐”๐ฉ!

๐“๐ซ๐š๐ง๐ฌ๐Ÿ๐จ๐ซ๐ฆ๐ข๐ง๐  ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐Ÿ๐จ๐ซ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ: ๐Š๐ž๐ฒ ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐–๐ž๐ฅ๐ฅ-๐๐ž๐ข๐ง๐ When it comes to Parkinsonโ€™s, exercise isnโ€™t just a...
07/10/2025

๐“๐ซ๐š๐ง๐ฌ๐Ÿ๐จ๐ซ๐ฆ๐ข๐ง๐  ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐Ÿ๐จ๐ซ ๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐งโ€™๐ฌ: ๐Š๐ž๐ฒ ๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ ๐Ÿ๐จ๐ซ ๐–๐ž๐ฅ๐ฅ-๐๐ž๐ข๐ง๐ 
When it comes to Parkinsonโ€™s, exercise isnโ€™t just about movement - itโ€™s about making every movement meaningful. Whatever type of exercise you do, it can (and should) be adapted to meet the specific needs of Parkinsonโ€™s, helping you stay active, motivated, and well.

๐—ง๐—ต๐—ฒ ๐—–๐—ผ๐—ฟ๐—ฒ ๐—˜๐—น๐—ฒ๐—บ๐—ฒ๐—ป๐˜๐˜€ ๐˜๐—ผ ๐—ž๐—ฒ๐—ฒ๐—ฝ ๐—ถ๐—ป ๐— ๐—ถ๐—ป๐—ฑ
๐ŸŠ๐—”๐—บ๐—ฝ๐—น๐—ถ๐˜๐˜‚๐—ฑ๐—ฒ - Parkinsonโ€™s is often associated with small and slow movements. Thatโ€™s why therapists frequently use the cue โ€œThink big!โ€ Whether youโ€™re walking, stretching, or speaking, exaggerate your movements and gestures to maintain amplitude.
๐Ÿƒ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ - Increasing speed while keeping movements large is challenging but essential. It helps train coordination and rhythm, supporting both motor control and endurance.
๐Ÿ’ƒ๐—ฅ๐—ต๐˜†๐˜๐—ต๐—บ ๐—ฎ๐—ป๐—ฑ ๐—”๐—ฒ๐—ฟ๐—ผ๐—ฏ๐—ถ๐—ฐ ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ - Combining amplitude and speed naturally brings rhythm into play - and rhythm means aerobic work. Aerobic exercise raises your heart rate, improves stamina, and supports brain health.
๐Ÿง ๐—–๐—ผ๐—ด๐—ป๐—ถ๐˜๐—ถ๐—ผ๐—ป - Parkinsonโ€™s affects not just movement, but also attention and multitasking. Adding cognitive challenges during exercise โ€” such as dual tasks or sequences โ€” helps strengthen focus and adaptability.
๐Ÿคนโ€โ™€๏ธ๐— ๐—ผ๐—ผ๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐— ๐—ผ๐˜๐—ถ๐˜ƒ๐—ฎ๐˜๐—ถ๐—ผ๐—ป - Apathy, depression, or anxiety can make it harder to stay active. Enjoyment is key: when exercise is fun, social, and engaging, it becomes sustainable. Gamified or group-based approaches are particularly effective.

๐ผ๐‘› ๐‘†๐‘ข๐‘š๐‘š๐‘Ž๐‘Ÿ๐‘ฆ
The best exercise for Parkinsonโ€™s is one that combines big movements, rhythm, cognitive challenge, and joy. Itโ€™s not about a temporary workout plan โ€” itโ€™s about long-term engagement, even through the difficult moments. Keep it big, keep it rhythmic, and most of all, keep it enjoyable.

๐‘๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐Ÿ๐ซ๐จ๐ฆ ๐’๐š๐ข๐ฅ๐Ÿ’๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐ง ๐ข๐ง ๐’๐š๐ซ๐๐ข๐ง๐ข๐š!โœจWeโ€™re thrilled to share the success of the experiment led by our partner Parkin...
04/09/2025

๐‘๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐Ÿ๐ซ๐จ๐ฆ ๐’๐š๐ข๐ฅ๐Ÿ’๐๐š๐ซ๐ค๐ข๐ง๐ฌ๐จ๐ง ๐ข๐ง ๐’๐š๐ซ๐๐ข๐ง๐ข๐š!โœจ

Weโ€™re thrilled to share the success of the experiment led by our partner ParkinZone in Sardinia! This intensive week has proven the power of physical exercise in a natural aquatic environment. The Sail4Parkinson event offered a unique experience, with disciplines like yoga, taijiquan, surfing, SUP, and sailing, which all had a positive impact on the participantsโ€™ quality of life.

Swipe through the photos to see the amazing results achieved! ๐Ÿ‘‰

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