Here’s some news you can use for June 2021!

Outdoor Exercise Safety Tips

As we move into summer, many will want to exercise outdoors to stay active and get some fresh air. That’s great news, as experts recommend at least 150 minutes of moderate aerobic activity each week. Working out in hot and humid weather can put extra stress on your body; however, there are simple precautions you can take to protect yourself.

Workout Tips
By moving your workout outdoors, you can boost your mood and improve your concentration. Also, you don’t need to stick to your own yard or neighborhood. Jogging trails, exercise parks, sports fields and stairs provide endless opportunities to switch up your workout. Keep in mind the following tips to safely exercise outside during the summer:

• Avoid the hottest part of the day. If possible, plan your workout before 10 a.m. or after 3 p.m. to dodge those strong sun rays.
• Wear light‐colored clothing. Dark colors absorb the heat, while light colors will reflect the sun. Lightweight, loose‐fitting clothing will help air circulate and keep you cool.
• Apply sunscreen. Opt for a broad‐spectrum sunscreen that’s at least 30 SPF. Reapply every two hours, even if the label says it’s sweatproof. Wearing a wide‐brimmed hat can also protect your face from sun exposure.
• Stay hydrated with water. Drink water before you head out, and try to take sips every 15 minutes during your workout—whether you’re thirsty or not.
• Replenish your electrolytes. Instead of reaching for a sports drink after a workout, consider replacing electrolytes through real food like chia seeds, kale, coconut, or fruits and vegetables.
• Listen to your body. If you’re feeling dizzy, faint or nauseous, stop immediately. Sit down in the shade and drink some water until you’re feeling better.

Your body may need to adapt to outdoor workouts, so follow its lead and gradually pick up the pace or intensity. As always, talk to your doctor before you start a new exercise regimen.
Read more (PDF) | Read more about the benefits of exercise here (PDF)

SCREENINGS FOR WOMEN’S HEALTH

Preventive care, including regular doctor visits, is important for everyone. There are certain tests and screenings that are specific to women and their needs. Consider incorporating these four screenings, tests and exams into your life to promote good health and prevent the onset of certain conditions.
Mammogram—A mammogram is a low‐dose X‐ray that allows doctors called radiologists to look for changes in breast tissue, which helps doctors find or detect breast cancer early, making treatment more effective. Women should have a mammogram every one to two years after age 50.

Pap smears—Women should have their first Pap smear at age 21 and continue to have one three years until they are 65. Women over 65 who have three or more normal Pap smears in a row with no abnormal results can stop having tests.

Pelvic exams—Women should have a pelvic exam every one to three years after having three consecutive normal exams to detect signs of illness.

Colorectal cancer screening—Women should have a colorectal screening to detect cancerous cells and growths in the inside wall of the colon after the age of 50.

Please speak with your doctor about what other health screenings would be beneficial for you and your personal health.

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SAVE FOR YOUR CHILDREN’S FUTURE

Parents of college-bound children can expect to pay approximately one-half to one-third of the cost of their children’s education with their current income, savings and loans. Unfortunately for your pocketbook, aid from the government, colleges and private scholarships pay for only about one-third of all college expenses. Therefore, parents should start saving for their children’s future sooner rather than later—even the day that your child is born isn’t too early. The sooner you start saving, the better off you will be in the long run.

Saving early is the key to financial success in the future. Even modest savings can grow into significant investments by the time that your child is ready to head off to school. For instance, putting away $50 a month beginning at your child’s birth would yield $20,000 by age 17, with a 7% return on your money. Bump that up to $200 per month, and you would yield almost $80,000 by age 17.

All in all, it is far less expensive to save ahead of time than it is to borrow money. When you save, your money earns interest, as opposed to when you borrow and must pay interest.

Tips for Easy Saving

• Start saving the day your child is born and save as much as you can. Start small and adjust your spending to increase your savings. Compounding interest will also make your savings grow.
• Save money on a consistent basis rather than on a random schedule. Consider setting up an automatic payroll deduction or have your bank automatically move money from your checking account to a college savings account.
• Establish a savings goal to measure how well you are saving and modify that goal as your salary increases.
• Save windfalls such as inheritances, income tax refunds or bonuses.
• Increase the amount you save by 5% each year to keep up with the college tuition inflation rate.
• Ask other relatives, such as grandparents, to contribute to the savings account in lieu of gifts.
• Place the money you once used for expenses that are no longer applicable into the savings account.
• Cut down on normal living expenses that are unnecessary and redirect that money to your savings account. This could include anything from extra movies and TV channels to meals out and shopping sprees.
• Teach your children about saving by getting them involved in the financial preparation for their education.

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June 2021 National Health Observations