Wellness Wednesday Tip: Improving Your Physical Health

Posted on September 9, 2026 by Patrick Hercules

Physical health and wellness are key to our overall well-being. Physical health is the condition of your body and how well it functions, from the strength of your heart and lungs to your ability to fight infection and move without pain.

Physical wellness is a proactive approach that emphasizes lifestyle choices that sustain energy, resilience, and functional capacity over a lifetime.

The tenets of physical health and wellness are important for keeping your body functioning properly. They include:

Watching what you put into your body
How much physical activity you get
Maintaining a healthy weight

These tenets are positive health habits that can help you decrease your stress, lower your risk of disease, and increase your energy.

Here are some strategies to help you improve your physical health:

Increase your physical activity
- Set specific goals for your physical activity
- Take the stairs instead of the elevator
- Take a walk on your lunch break
- Set an alarm to go off every hour as a reminder to move around for a minute or two
- Keep moving while watching TV
- Take an online exercise class
Eat a healthy and nutritious diet
- Eat a variety of foods, such as fruits, vegetables, whole grains, beans, seeds, lean meat, seafood, eggs, milk, yogurt, and cheese
- Limit foods that are low in vitamins and minerals
- Cut down on sugar by choosing foods with little or no added sugar
- Get more fiber
- Replace saturated fats in your diet with unsaturated fats, such as olive, canola, or other vegetable oils instead of butter, meat fats, or shortening
- Avoid foods high in salt, such as canned, smoked, or processed foods. Choose fresh poultry, fish, and lean meat instead
- Choose more complex carbs such as starches and fiber, which can be found in whole-grain breads, cereals, starchy vegetables, and legumes
Reach your weight loss goals and maintain a healthy weight
- Weigh yourself
- Calculate how many calories you need for your healthy goals
- Record your daily food intake and physical activity
- Set specific goals
- Choose healthy meals and physical activities you enjoy
- Plan activities with friends or family
- Be patient
Build healthy habits
- Plan and identify unhealthy patterns, and set realistic goals
- Change your surroundings and find ways to make healthier choices by removing temptations
- Ask for support by finding family, friends, co-workers, neighbors, or support groups
- Speak with a mental health professional if you are experiencing severe depression, anxiety, or burnout
Build muscle safely
- Start slowly, especially if you haven’t been active for a while
- Pay attention to your body when you experience exhaustion, sore joints, or muscle pains, which is a sign you are overdoing it
- Use small amounts of weight to start and add more weight slowly over time, while focusing on your form
- Use smooth, steady movements to lift weights into position, and don’t jerk or thrust weights
- Avoid locking your arm and leg joints in a straight position
- Don’t hold your breath during strength exercises
- Ask for help by looking for a group class at a local gym, recreation center, or find a trainer
Combat age-related changes
- Commit to a healthy diet
- Drink plenty of fluids
- Move more
- Get plenty of sleep
- Limit alcohol use
- Avoid tobacco products
- Visit the doctor regularly

If you would like to improve your physical health, or experience medical problems while doing so, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Importance of Stretching

Posted on September 4, 2026 by Patrick Hercules

Stretching is an essential part of exercise or any physical activity you are engaging in. It has several benefits, as it helps prevent falls and injuries by warming up muscles, joints, and connective tissues.

Stretching before and after exercising can help you improve:

· Flexibility

· Balance

· Speed

· Jump height

· Strength

· Endurance

· Range of motion

There are two types of stretching: static and dynamic stretching. Static stretching is when you hold a pose, like touching your toes in a hamstring stretch without moving. This helps your muscles relax and slowly get longer. It is recommended to use static stretching as a part of your cool-down after exercise.

Dynamic stretching is when you move a body part slowly and control it through its full range of motion, like doing arm circles or high knees. These stretches are best done before a workout or between sets of exercises.

Static and dynamic stretches can be:

Active: When you use your muscles to move or hold the stretch, such as when you lift your toes in the air because it stretches your calf muscles

Passive: When you rely on assisted stretching from another person, your hand, or a prop, such as using a doorframe to stretch your chest and shoulders

Stretching works best when you have the time and availability to not rush through it. If you are creating a stretching routine, it is recommended to start with a few different stretches for a total of 10 to 15 minutes. Furthermore, it is most important to focus on body areas critical for mobility, such as your calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of the thigh. It is also beneficial to stretch your shoulders, neck, and lower back.

For a 10-minute stretching routine, you can start with some basic upper- and lower- body stretching exercises, such as:

· Dynamic shoulder rolls

· Active neck stretch

· Static shoulder stretch

· Static triceps stretch

· Dynamic hip circles

· Static quadriceps stretch, standing up

· Static hamstring stretch, lying down

· Dynamic ankle circles

· Static calf stretch

Daily stretching may seem overwhelming. However, when you begin to stretch daily, it is important to take your time and not rush through it to avoid injury. Stretching is a simple way to prepare your muscles and joints for any workout and is an effective way to maximize active recovery days.

It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

How Heart Disease is Different in Women Than it is in Men

Posted on September 2, 2026 by Patrick Hercules

Heart disease can be deadly for anyone, as it is the most common cause of death for both women and men in the U.S.

Heart disease refers to several types of heart conditions. There are three types of heart disease:

Coronary artery disease is the most common heart disease, caused by a buildup of plaque in the walls of the arteries that supply blood to the heart and other parts of the body. After menopause, women are at a higher risk of coronary artery disease because of hormonal changes.

Arrhythmia is a condition in which the heart beats too slowly, too fast, or irregularly. A common example is atrial fibrillation.

Heart failure happens when the heart is too weak to pump enough blood to support other organs in the body. This condition is serious, but it doesn’t mean the heart has stopped beating.

While heart disease can occur in everyone, women face unique risks, largely due to differences in anatomy and hormones, such as estrogen. Estrogen protects the heart in the premenopausal years as it relaxes the arteries and promotes good cholesterol. This changes when a woman begins menopause and estrogen levels decline, increasing the chance of cardiovascular risk factors, such as high cholesterol and hypertension.

Other heart disease risk factors include:

Obesity

Smoking

Emotional stress and depression

Diabetes

Lack of physical activity

Pregnancy complications

Family history of early heart disease

Other health conditions, such as autoimmune diseases and inflammatory conditions

Over 60 million women (44%) in the United States are living with some form of heart disease, and it can affect them at any age. However, the prevalence of heart disease in women starts going up around the age of 65, which is about ten years later than men, presumably due to the lasting positive effects of estrogen.

Women are more likely to have other heart attack symptoms and have a higher chance of developing symptoms from heart failure. Although some women may not show any symptoms, others may experience:

Angina is usually felt as a dull or heavy chest discomfort or ache

Pain in the neck, jaw, or throat

Pain in the upper abdomen or back

These symptoms may happen when you are resting or active. Women may also have other symptoms, including:

Nausea

Vomiting

Tiredness that won’t go away or feels excessive

In some women, the first signs and symptoms of heart disease can be:

A heart attack, which occurs when blood flow to the heart muscle is reduced or blocked

Palpitations

Treatment for heart disease is similar for women and men, and can include medicines, angioplasty and stenting, or coronary artery bypass surgery.

However, there are differences in heart disease treatment for women and men, including:

Women are less likely to be treated with aspirin and statins to prevent future heart attacks than men are

Women are less likely to have coronary artery bypass surgery than men. This may be because women have less obstructive disease or smaller arteries with more small vessel disease

Cardiac rehabilitation can improve health and aid recovery from heart disease. However, women are less likely to be sent to cardiac rehabilitation than men are.

Living a healthy lifestyle can help reduce the risk of heart disease. Here are some ways to live a heart-healthy lifestyle:

Controlling blood pressure, blood sugar, and cholesterol

Eating a healthy diet

Exercising and keeping a healthy weight

Managing stress

Getting quality sleep

Quitting smoking or stopping the use of tobacco products

Limiting alcohol consumption

If you are experiencing symptoms of heart disease, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486. If there is an emergency, call 911 immediately.

Wellness Wednesday Tip: Staying Physicall Active

Posted on August 12, 2026 by Patrick Hercules

Life can move fast, and we may not have enough time to exercise as much as we would like to. Most people spend half of their day sedentary. The more you sit, the more your large muscles aren’t using glucose, the body’s main source of energy. Sitting for long periods of time can cause blood sugar levels to rise, triggering the body to release insulin.

Over time, sedentary habits cause the body to become less sensitive to insulin, resulting in insulin resistance.

Regular physical activity is one of the most important things you can do for your health. What’s more, any kind of exercise can reduce fatigue and improve sleep, decrease anxiety and depression, improve weight management, and promote brain health. It can also help prevent and reduce the risk of long-term health problems, such as heart disease, type 2 diabetes, high blood pressure, and obesity.

Additionally, regularly moving your body lowers your risk for some types of cancers, fatty liver disease, chronic pain, arthritis, and even dementia.

According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate-intensity physical activity each week. Moderate-intensity physical activity can be any activity that gets you to breathe harder and your heart beating faster, such as:

Brisk walking

Dancing

Swimming

Roller skating

Jogging

Riding a bike

Playing a sport

Moving your body doesn’t always have to involve working out in a gym. You can also climb the stairs, garden, or play with your children or pets.

Whether you are just starting or haven’t been physically active for a while, there are ways to get started. Here are some tips to help you add more physical activity to your daily life:

Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks while watching TV

Start with activities, locations, and times you enjoy

Find a place near your home or work to be physically active

Try activities with friends or family that you enjoy together

If you lack the time, space, energy, skill, or if something else is preventing you from being more physically active, such as a fear of injuring yourself, here are ways to overcome these obstacles:

Add physical activity to your daily routine, such as parking farther away from your destination or taking the stairs instead of the elevator

Schedule physical activity for times in the day or week when you will feel more energetic

Invite a friend or family member to exercise with you regularly

Choose activities you can do safely, and increase the amount you do gradually as your confidence and abilities grow

Be sure to warm up and cool down before walking to avoid injury

Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity, as it gets your body moving and your heart beating faster.

Emotional Fatigue

Posted on August 4, 2026 by Patrick Hercules

When stress from negative or challenging life events occurs repeatedly without adequate recovery, you may find yourself feeling emotionally worn out and drained. This is known as emotional fatigue or exhaustion. Although emotional fatigue is most associated with workplace burnout, it can happen outside occupational contexts in:

Anyone whose emotional labor consistently exceeds their capacity to restore

Caregivers supporting ill or dependent family members

Individuals processing prolonged grief, trauma, or stress

People in chronic, conflict-heavy relationships

Parents of young children or children with complex needs

Emotional fatigue falls between ordinary stress, which most people can bounce back from quickly, and clinical disorders such as major depression or anxiety disorders. If it is left unaddressed, it frequently progresses toward both.

Emotional fatigue can present itself as emotional, physical, and performance signs and symptoms.

Emotional symptoms include:

Depression

Anxiety

Apathy

Irritability

Difficulty making decisions

Feeling hopeless

Feeling powerless or trapped

Lack of focus or forgetfulness

Lack of motivation

Negative thinking

Tearfulness

Nervousness

Physical symptoms include:

Persistent headaches or migraines

Heart palpitations or chest tightness

Fatigue

Poor sleep

An elevated susceptibility to illness

Nausea or upset stomach

Lack of appetite

Sore muscles or muscle tension

Performance symptoms include:

Performing work duties more slowly

Difficulty completing daily tasks for responsibilities

Failing to meet deadlines

Isolation or avoidance

Increased absences

Lower workplace commitment

You can address emotional fatigue by identifying the stressors you can reduce or prevent. When you are unable to change a stressor because it is out of your control, it is important to focus on the here and now. Try to focus on the various neutral and positive events that are happening. Focusing on these types of events can give you a better perspective about what is happening around you, allowing you to shift your focus away from the stressors.

Your body can often interpret stress as a threat to your survival. When this occurs, your brain releases stress hormones throughout your body, which can contribute to your emotional fatigue. As you focus on neutral or positive events in your life, your brain learns that the threat is not as bleak as it may seem. The amount of stress hormones released decreases, causing you to feel more emotionally balanced.

Some other strategies that can help reduce emotional fatigue include:

Practicing mindfulness to engage in the present moment

Eliminating or minimizing the stressor when possible

Identifying and challenging unhelpful thoughts and replacing them with balanced thoughts

Eating a healthy, balanced diet

Exercising

Getting adequate sleep

When emotional fatigue is addressed early, it often clears considerably with the proper rest and load reduction.

If you are experiencing emotional fatigue, you can discuss your signs and symptoms with a mental health professional. They can help you sort through the causes and symptoms you’re experiencing to determine a plan that will help you regain a sense of well-being.

To learn more about our mental health services or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.

Summer Health Concerns and How to Prevent them

Posted on July 2, 2026 by Patrick Hercules

Summer is in full swing, so most of our time will be spent outside doing various activities. However, there are many health concerns to consider.

Here are some summer health concerns and how to prevent them:

The human body is made of up to 78% of water, and when it doesn’t get enough, it can’t function properly. In high heat, dehydration can become severe and fatal. To prevent dehydration, it is important to stay hydrated. You can do this by drinking water and eating water-rich foods. Staying properly hydrated can also prevent kidney stones.

Sunburns occur when ultraviolet (UV) rays from the sun cause a radiation burn on the skin. Sunburns can contribute to premature aging of the skin and skin cancer, and can also lead to dehydration, sun poisoning, and infection from severe burns. To prevent sunburn, wear sunscreen containing titanium oxide or zinc oxide every day, even on overcast days. Make sure to cover your entire body, including your ears, eyelids, lips, scalp, and, if exposed, the top of your feet.

Spending time in the sun doesn’t only bring the risks of sunburn and dehydration. It also brings the risk of heat illnesses, including:

Heat rash- a red stinging rash that develops when sweat gets trapped in your glands.
Heat cramps are painful muscle cramps that occur when you sweat so much that your body loses salts and fluids.
Heat exhaustion occurs when the body can’t cool itself through sweating. If it’s not treated, it can quickly turn into heatstroke.
Heatstroke, or sunstroke, occurs when a person’s body temperature climbs to dangerous levels. It’s the most severe heat-related illness and can be fatal.

To prevent heat illnesses, limit the time you spend outdoors. Also, take any symptoms you observe in yourself and others seriously.

Insects are more active during the summer, which means there’s a higher risk of encountering them. Especially for:

Bee stings
Mosquito bites
Tick bites
Ant bites

To prevent bugs from stinging or biting you, wear an insect repellent with the active ingredients DEET or picaridin. Other ways to prevent stings and bites include:

Avoid using scented products.
Drain any standing water.
Put on protective clothing.
Don’t leave any food uncovered outside.

We want to spend more time near water to cool off as temperatures rise. However, it is important to follow proper safety precautions to avoid drowning risks. Here are some ways to prevent drowning risks:

Learn CPR
Use drain covers on pool drains.
Wear life jackets
Sign up for swimming lessons.

Everybody loves a good summer barbecue or cookout, but sometimes the food we eat doesn’t always love us back. The smoking process that gives smoked meats their flavor also creates harmful substances called polycyclic aromatic hydrocarbons or PAHs and heterocyclic amines or HCAs. The National Cancer Institute warns that PAHs and HCAs are mutagenic, meaning they can cause changes to your DNA that put you at risk for certain types of cancer. You can prevent ingesting these harmful substances by using liquid smoke as an alternative marinade for your meats. Foodborne illness can be a concern for cookout food as well. This is the case for food left out or leftover sitting in the “temperature danger zone” of 40 to 140 degrees Fahrenheit. These temperatures allow bacteria to grow that can make you sick. You can prevent foodborne illness by cooking meats to a safe temperature and throwing any food that has sat out too long in the trash.

Seasonal allergies caused by pollen is a huge problem in the summer as the weather gets warmer and trees, grass, and flowers pollinate. To prevent seasonal allergies, try taking allergy medications before the season starts so your body can build its defense.

These preventative measures can help you enjoy your summer and keep you safe.

If you or a loved one is experiencing symptoms of heat-related illness, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486. If you or someone you are with is experiencing an emergency, call 911 immediately.

Alzheimer’s and Brain Awareness Month

Posted on June 5, 2026 by Patrick Hercules

June is Alzheimer’s and Brain Awareness Month, a time to recognize the importance of understanding what Alzheimer’s is and what steps you can take to care of your brain.

Alzheimer’s disease is a degenerative brain disease and the most common type of dementia. It causes a slow decline in memory, thinking, and reasoning skills. Age is the biggest risk factor for the disease, followed by sex and family history.

Dementia is not a specific disease, but an overall term that describes a group of symptoms like memory loss and the loss of other mental abilities severe enough to interfere with daily life, caused by physical changes in the brain.

Different types of dementia include:

Lewy Body Dementia and Parkinson’s Disease

Creutzfeldt-Jakob Disease

Down Syndrome and Alzheimer’s Disease

Frontotemporal Dementia

Huntington’s Disease

Korsakoff Syndrome

There are many signs and symptoms of Alzheimer’s and dementia. Here are 10 early signs and symptoms:

Memory loss that disrupts daily life
Challenges in planning or solving problems
Difficulty completing familiar tasks
Confusion with time and place
Trouble understanding visual images and spatial relationships
New problems with words in speaking or writing
Misplacing things and losing the ability to retrace steps
Decreased or poor judgment
Withdrawal from work or social activities
Changes in mood and personality

Even though there isn’t a cure for Alzheimer’s and many other types of dementia, there are many preventative measures you can take to care for your brain.

Here are five ways to care for your brain:

Breaking a sweat: regular cardiovascular exercise elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.

Fueling upright: Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, like Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may help reduce the risk.

Catching some ZZZs: Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.

Taking care of your mental health: Some studies have linked a history of depression with an increased risk of cognitive decline. Seek medical treatment if you have experienced symptoms of depression, anxiety, or any other mental health concerns. Also, try to manage stress.

Stumping yourself: Challenge and activate your mind. Try building a piece of furniture, completing a jigsaw puzzle, doing something artistic, or playing a strategy game. Challenging your mind may have short—and long-term benefits for your brain.

If you or a loved one is experiencing symptoms associated with Alzheimer’s, you can receive treatment from a neurologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Older Americans Month- Mobility Exercises as You Age

Posted on May 7, 2026 by Patrick Hercules

May is observed as Older Americans Month. It is a time when the contributions of older adults are recognized across the country.

As we get older, our joints may feel stiffer, and our balance and reactions might be slower. According to recent studies, over 30% of adults 65 years of age and older experience some form of mobility limitation.

Mobility for older adults usually means the ability to move freely and independently. It’s all about different aspects of activities and movement like walking, bending, reaching, and balancing.

For older adults, balance is extremely important, and those with limited mobility are at a higher risk of experiencing a fall. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of death for older adults, with about one in four adults 65 years and older experiencing a fall every year.

One way to reduce the risk of falling is by doing mobility exercises. Mobility exercises are low-impact movements that are designed to improve how joints move through their natural range of motion, while maintaining control and balance.

Mobility exercises promote active movement and coordination, and usually focus on:

Balance and coordination to prevent falls

The ankles and feet for walking stability

The hips and knees for standing, stepping, and going up and down stairs

The spine for posture and reaching

The shoulders for overhead and daily arm use

Doing mobility exercises regularly may help support:

Better balance and control of posture

Reduced stiffness from long periods of sitting

Easier walking and smoother transitions, such as going from sitting to standing and turning

Improved confidence when engaging in daily tasks

Long-term joint comfort and movement quality

Here are some mobility exercises to help improve joint movement, balance, and coordination:

Head rolls

Shoulder rolls

Arm circles

Ankle circles

Standing or seated hip circles

Standing or seated marches

Wrist flexibility exercises

Standing side leg swings

Heel-to-toe rocking

Sit-to-stands

Chair or floor cat-cows

Seated leg raises

Seated torse twists

Supported single-leg stands

Wall shoulder slides

It is important to note that you should stretch before engaging in any physical activity, so you don’t injure yourself. It is also important that you keep mobility training safe and effective by:

Moving slowly and with control

Using a chair, wall, or rail for support

Staying within a comfortable, pain-free range

Wearing supportive footwear

Stopping if dizziness, sharp pain, or discomfort occurs

Mobility exercises don’t just help maintain and improve strength, flexibility, and balance to prevent falls. They also help improve your mental well-being, heart health, and overall quality of life.

If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Things You Should and Shouldn’t Do After Bariatric Surgery

Posted on April 23, 2026 by Patrick Hercules

Bariatric surgery is a life-changing procedure. Following your doctor’s post-operation instructions and making healthy lifestyle changes are essential to avoiding complications and achieving long-term weight loss success.

Patients should expect to have a new lifestyle that combines healthy eating, exercise, and attending regular visits with their healthcare providers. They should also consider these dos and don’ts after bariatric surgery:

What you should do after bariatric surgery:

- Eat slowly and chew food well

- Aim to drink 64oz of fluids daily, taking small sips

- Eat 60g or more of protein daily, starting every meal with it

- Make fruits and vegetables the priority of your diet

- Start walking for five minutes every hour after surgery

- Aim for a goal of 30 minutes of exercise daily after it is allowed to do so

- Take all medications and supplements as prescribed, they will need to be taken for the rest of your lifetime

What you shouldn’t do after bariatric surgery:

- Skip any meals

- Eat red meat early in recovery

- Engage in any strenuous activities

- Lift any objects over 10 lbs. for the first four to six weeks after surgery

- Eat fast food

- Eat or drink anything with natural sugar

- Drink liquids within 30 minutes after eating

- Eat bread, rice, pasta, bagels, or dumplings

- Allow yourself to get too hungry

- Take a bath or go swimming for two weeks after surgery

- Smoke cigarettes or drink alcohol

- Eat snacks loaded with empty calories

- Get pregnant for 12 to 18 months after surgery

- Stop taking medications as directed by your healthcare provider

Bariatric surgery can be a life-changing and life-altering event for those who are trying to lose weight and live a healthier lifestyle. Making diet changes, modifying exercise routine, and following the guidelines set by your healthcare provider and surgical team can lead you to long-term success.

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

Exercising Outdoors

Posted on April 3, 2026 by Patrick Hercules

Spring has arrived, and the weather is starting to warm up. This means we can spend more time exercising outdoors rather than at the gym or at home.

Outdoor exercise is a great way to work out. It offers many benefits to our physical and mental health, such as:

Reducing stress and anxiety

Improving sleep

Boosting vitamin D levels

Boosting self-esteem

Improving memory

Lowering chronic disease risk

Here are tips that can keep you safe while exercising outdoors:

Drink plenty of water and avoid caffeine and alcohol

Wear clothes that let the air circulate and moisture evaporate

Stay sun safe by wearing sunscreen, sunglasses, and a hat

Know the signs of heat-related illnesses

Wear proper footwear for the activity you are engaging in