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Develop a Positive Attitude

                     

DEVELOP A POSITIVE ATTITUDE!

 

Be Positive: Let enthusiasm fill your life.

See Positive: Focus on the happiness not the strife.

Hear Positive: Find the good within the bad.

Look Positive: Show the world that you are glad.

Walk Positive: Your spirit bounces with every step.

Move Positive: Fill your gestures with pep.

Think Positive: That’s the way to change your mind.

Act Positive: It’s the best way to be kind.

Talk Positive: Thoughtful words can make your day.

Live Positive: It is definitely the way!


CDC Hand Washing

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Bottom of Form                       Hand Washing: Clean Hands save Lives

Keeping hands clean is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. If clean, running water is not accessible, as is common in many parts of the world, use soap and available water. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

Wash Your Hands: The Right Way                                                

When should you wash your hands?

·         Before, during, and after preparing food

·         Before eating food

·         After using the toilet

·         After changing diapers or cleaning up a child who has used the toilet

·         Before and after caring for someone who is sick

·         After blowing your nose, coughing, or sneezing

·         After touching an animal or animal waste

·         After touching garbage

·         Before and after treating a cut or wound

What is the right way to wash your hands?

·         Wet your hands with clean, running water (warm or cold) and apply soap.

·         Rub your hands together to make a lather and scrub them well; be sure to scrub the backs of your hands, between your fingers, and under your nails.

·         Continue rubbing your hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice.

·         Rinse your hands well under running water.                                                   Sing

·         Dry your hands using a clean towel or air dry them.

What if I don’t have soap and clean, running water?

Washing hands with soap and water is the best way to reduce the number of germs on them. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs.

Hand sanitizers are not effective when hands are visibly dirty.

How do you use hand sanitizers?

·         Apply the product to the palm of one hand.

·         Rub your hands together.

·         Rub the product over all surfaces of your hands and fingers until your hands are dry.


Physical Activity

 

Flexibility Tips

Did you know that flexibility prolongs the anti-aging process?

Who: Everyone can learn to stretch, regardless of age or flexibility.

When: ANY time is a good time

  • In the morning
  • After sitting or standing for long periods
  • Any time you feel tense or stiff
  • At odd times like watching T.V., reading, or sitting and talking

Why: As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

  • To relax your mind and “tune up” your body
  • To preserve range of motion
  • To maintain flexibility
  • To prevent injury during exercise
  • To prepare the muscles for more vigorous activity
  • To help develop body awareness
  • To promote circulation

How:

  1. Frequency: At least 3 days per week
  2. Intensity: To a position of mild discomfort
  3. Duration: Hold stretch for 10 seconds working up to 30 seconds
  4. Repetitions: Perform 3-5 for each stretch
    1. Stretch slowly and smoothly; Never bounce
    2. Maintain normal breathing during each movement
    3. Focus attention on muscle being stretched; try to limit movement in other body parts
    4. Feel the stretch, but don’t strain by stretching too far

Strength Training Tips

Exercise Guidelines

  • Perform each repetition properly to maintain tension on the muscles through a full range of motion and avoid injury.
  • Increase the resistance once the desired reps have been achieved to ensure progression.
  • Perfect exercise technique and form prior to utilizing additional resistance.
  • Perform every movement in a slow, controlled, and deliberate fashion.
  • Train the entire body equally (include all muscle groups) to ensure muscle balance.

  • Frequency: 2-3 workouts a week
  • Duration: 20-40 minutes per workout (start out slow…work up to 20 minute periods)
  • Volume: 1-3 sets per exercise, 8-16 total exercises per workout (Start with small amount of reps and light weight to avoid injury.
  • Intensity: Perform each set to a point that no other “quality” repetitions are possible (muscle failure/muscle fatigue)
  • Equipment: Utilize what is available. (Weights, cans of food…etc.)

***Strength training need not use heavy weights. Light weights such as a can of food will reap benefits if used correctly with sufficient repetitions. Strength training does not always mean muscle building. Strength training can and should be used to tone muscle groups.

Aerobic Exercise Tips

Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. Aerobic means “with oxygen”, and refers to the use of oxygen in a muscle’s energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum heart rate, ending with 5-10 minutes of cooling down at an intensity of 50-60% of maximum heart rate.