Facing a Mass Shooting and the keys to your safety

As of November 5th, the United States has suffered 307 mass shooting incidents in 2017.  Which, sadly, translates to nearly 1 mass shooting per day.  In 2016, the total number of mass shootings in the US was 483.

While there is not an official definition of what makes a shooting become a mass shooting, The F.B.I. defines a “mass killing” as the killing of three or more people in a public place but also defines a “mass murderer” as someone who has killed four or more people in the same location.

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As we mourn the wounds our country is facing, we must also find our own courage and strength to not live in fear and allow these incidents to harm our quality of life. While the most obvious way to avoid a mass shooting is to avoid going to crowded or popular events that would force us to live in our own prisons and even still not fully protect us from the possibility of workplace incidents.

Many Americans are fighting for stricter gun laws or changes within our government to better our chances at safety.  If you feel driven to join this fight, we encourage you to check out this simple guide on ways you can reach out to the government and demand change!

As we move toward the peek season of travel, special events, and larger crowds in public places we must not allow fear to cripple us, but we must also learn how to be prepared for danger.

Situational awareness is a key element to your safety at any time and any place.  This will not just help you detect the possibility of a mass shooting, but also help you identify stalkers and other threats.  Most of us aren’t even clear on just what situational awareness is, but to speak in a language we all understand it is much like what you see the professionals doing in spy films or actions films.  Think James Bond.  How was he always so prepared? Situational awareness is the answer.  (For tips on developing your situational awareness, check out this blog.)

As a business that focuses on security and safety, Close Range Safety Training Academy wants to share with you some tips that could save your life should you ever be faced with a mass shooting situation:

  • As you will learn from developing situational awareness, knowing the exits of your location is critical at all times.  Many emergency situations require your need to make a fast exit so this is key any time you go somewhere.  Locate the normal exits and emergency exists as soon as you arrive to an unfamiliar place. 
  • When terror begins – take action! Do not take a moment to devise a plan.  Every second counts. The first 5 seconds of a mass shooting are preeminent in your chances of avoiding injury.  If you have studied these tips below and and have familiarized yourself with the exits, you can do this!
  • RUN! Fear can be paralyzing, but do not allow that! Muster all of your courage in an instant and run for it! A moving target is harder to hit and a crowd running creates mass confusion for the shooter so take everyone you can with you and just run for the nearest exit out of the shooter’s range.
    If your shoes are slowing you down, take them off quickly and keep running.
    Do not stagger your run or attempt any tricks that you think will help you.  Reality is, your best bet is a direct dart to the easiest exit.
    If there are obstacles, such as columns, you can dart behind on your run and only if you feel this is necessary than use them to your advantage but just do your best to move quickly and out of range.
  • Do not worry about your belongings.  Run immediately means just that and your purse or phone are unimportant.  Focus on your safety and nothing more.  Every second counts.
  • If you can’t run, HIDE! If there is no way to escape the crisis, find a good hidingSofiaHulten3.jpg place but don’t get yourself trapped.
    If you run into a room, close and lock the door and blockade that door with any furniture you can move in front of it.  Turn off the lights so the room appears vacant.
    If there is a window you can escape from, do your best to do so.  If you cannot escape from the window, try to signal to people outside for help.  Do not fear jumping from a window if it is a second story or lower.  The injuries of cuts, bruises and possibly broken bones is still better than the alternative.
    If you cannot escape to a close room, find ways to hide behind furniture or in a closet.
    Remember that interior walls generally can not withstand bullets so when hiding also stay close to the ground.
  • Find cover when there’s no escaping. Much like you learned in a tornado or earthquake drill in school, find heavy furniture or equipment to hide behind, under or inside of.  Stay close to the ground and do whatever you can to take cover, but do not trap yourself – make sure you are able to dart from this spot easily if you can do so should the shooter be distracted for any reason.
  • Be as quiet as possible.  If you have your cell phone, silence it. If you are in a group whisper and move softly.  Prevent making noise that draws attention to you as best as you possibly can.
    If there is equipment in the room that makes noise such as printers, radios or anything that makes noise – turn them off!
    If you are with children do your best to comfort them while making clear to them that silence is key.
    Silence can be hard, but it is of the utmost importance.
  • Call 9-1-1 once you’re in a safe space. If at all possible call 9-1-1 from a land line if you are still in the building where the shooting is taking place.  Calling from a land line enables their system to track you faster than calling from a cell phone, but if you cannot use a land line then use a cell phone.
  • Lie down and play dead. If you know there’s no escape and nowhere to hide or a way to defend yourself, fall to the floor and pretend your are dead. This has saved many lives in such attacks.
  • Fight when there’s no alternative. Focus on finding weapons of any sort to help you fight.  In an office, grab the scissors or a stapler or anything you can use to stab, pack a stronger punch or hurl at the shooter’s head. If people are with you, have everyone grab items they can use. The more people fighting, the better the chances of winning the fight.
    Channel your survival instinct and use your adrenaline rush to your advantage.
    Most people who are shot can survive a gunshot, especially if you are a moving target and do not allow the shooter to take good aim at you.
    When there’s no alternative, fighting is your best chance for survival.
    Aim at the shooters head when you are throwing objects toward him/her.
    Create havoc by throwing as much as you can while taking shelter between throws.  Do whatever it takes to slow the shooter down, cripple him/her and possibly cause them to drop the gun.
    If you are with others, determine you are fighting as a group and go for it.
  • When law enforcement arrives do not run toward them. Usually the first group of law enforcement that arrives on a shooting scene is there to locate and deal with the shooter and not the victims. Do not leave your hiding spot and do not get in their way.
    hqdefault.jpgWhen you see that you can move in police presence, move slowly with your arms in the air and your fingers spread to show you are not a threat.  Keep this position until they are clear you are not a threat.
    Move in the direction where the police made entry. Do not stop to speak to them.  In fact, if it is safe to do so, run in that direction while keeping your arms raised.
    Obey police instructions and do so without delay or questions.
    Wait for them to question you and at that time provide the best, detailed statement you can.

On average, a mass shooting incident lasts a maximum of 10 minutes.  Keep your composure, keep your wits about you, and stay focused on this advice and how you can apply it to your situation.

We hope that you will never have to face this terror nor anyone you love, but as a team that puts safety first we want you to do the same.  If you feel this information was helpful, please share it with your loved ones.  If you have a suggestion or something to add, please comment. Together we can do this and save a lives!

 

 

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Making Sense of Maintaining Healthy Senses

Most humans are born with five senses; sight, hearing, touch, taste and smell.  Those who are not, generally have stronger senses to support the absent sense (for example, those who are blind have more efficient hearing to help them obtain a better idea of their surroundings).  We begin to learn about our senses even before begin to walk and later are taught about them in elementary school.  No matter how important our senses are, though, it’s easy to take them for granted because they are such a basic part of our lives.

Your senses are the first key to your safety.  Your sense of smell can alert you to a fire, your sense of touch can alert you to hot surfaces to avoid burns, your hearing lets you know if a vehicle is speeding up behind you, your vision can spot danger even to your left or right and so much more!

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Here are some key elements to help you get the most of your senses!

SIGHT:

  • Stay alert and pay attention to your surroundings.
  • Do not wear eyewear that can block your peripheral vision.
  • Wear protective eyewear whenever you are exposed to UV rays or bright light.
  • Have your vision checked regularly by an optometrist.
  • Wash your hands before touching your eyes.
  • Follow the proper prescription instructions for contact lenses or eye glasses.
  • Wear safety glasses whenever working in elements such as welding, building, or any environment that could blow dust or particles into your eyes.
  • Avoid tobacco use.
  • Eat healthy – Fruits, Green leafy vegetables, and fish high in Omega-3 fatty acids are best.
  • Give your eyes proper rest – If you spend a lot of time at the computer or focusing; Every 20 minutes look away about 20 feet in front of you for 20 seconds (Known as “The 20-20-20 Rule”).

HEARING:

  • Avoid loud levels of equipment noise, music, vehicles etc by wearing ear plugs.
  • STOP using cotton swabs to clean your ears! A little bit of wax in your ears is not only normal, but it’s also important. The ears are self-cleaning organs, and wax stops dust and other harmful particles from entering the canal. Plus, inserting anything inside your ear canals risks damaging sensitive organs like your ear drum.
  • Keep your ears dry.  Excess moisture can allow bacteria to enter and attack the ear canal. This can cause swimmer’s ear or other types of ear infections, which can be dangerous for your hearing ability. Be sure you gently towel-dry your ears after bathing or swimming. If you can feel water in the ear, tilt your head to the side and tug lightly on the ear lobe to coax the water out.
  • Discuss your medications with your physician.  Certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDS) like aspirin, ibuprofen and naproxen, can sometimes contribute to hearing loss.
  • Stress and anxiety have been linked to both temporary and permanent tinnitus (a phantom ringing in the ears). High levels of stress fills your body with adrenaline to help you either fight or flee from danger. This pressure and stress can travel up into your inner ear and contribute to tinnitus symptoms.
  • Cardio exercises like walking, running, or cycling gets the blood pumping to all parts of your body, including the ears. This helps the ears’ internal parts stay healthy and working to their maximum potential.
  • Ask your primary care physician to incorporate hearing screenings into your regular checkups. Because hearing loss develops gradually, it’s also recommended that you have annual hearing consultations with a hearing healthcare professional.

SMELL:

  • If you experience a diminished or absent sense of smell, see your physician to be checked for a disorder called anosmia which is usually a result of head trauma or damage to your frontal lobes.
  • Be sure to only use nasal sprays and similar products that are medically approved by the FDA and be sure to blow your nose regularly to keep your nerve receptors free from obstructions.
  • Avoid extensive exposure to bad smells.  Extended periods of inhaling a bad smell can cause permanent damage to your sense of smell.  If you must be exposed to a bad smell for a long period, be sure to wear a protective mask.
  • Do not ignore your sense of smell when it alerts you that something isn’t quite right. url.jpgSmelling provides a warning for toxic fumes, smoke, leaking natural gas, spoiled food, and dangerous environments.
  • Wear your seatbelt! A common cause of loss of smell is automobile accidents, even low-speed crashes. Any impact can shift the brain within your skull, tearing delicate nerve fibers that connect your nose to your brain.
  • Get a little exercise in each day. Go for a brisk, 10-minute walk or run. Our sense of smell is higher after exercise. Researchers suspect it might be related to additional moisture in the nose.
  • Hundreds of medications affect taste and smell.  Make a list of your medications and talk to your doctor about possible side effects if you’re concerned about losing your sense of smell.
  • Long-term smoking can even permanently damage the olfactory (a.k.a., sniffing) nerves in the back of your nose.  If you are a smoker and are experiencing loss of smell, this could be the cause.

TASTE:

  • Serve food that looks like it tastes. If you’re serving fish, keep it looking like a fish. Your sense of taste is stronger if your brain can connect what you’re eating with how it looks.
  • Drink a glass of water every hour or so. Dry mouth — whether due to medication or simply dehydration — can adversely affect your sense of taste.
  • Add zinc to your life through your diet and/or supplements.  Zinc deficiencies contribute to loss of taste as well as smell.
  • Tobacco use directly contributes to loss of taste by damaging your taste buds.  If you are a long term smoker experiencing loss of taste, this could be the cause.
  • Chew your food thoroughly and slowly. This releases more flavor and extends the time that the food lingers in your mouth so it spends more time in contact with your taste buds.
  • Reset your taste for sugar and salt by cutting them out for at least a week. Processed foods have so much sugar and salt that you’ll practically stop tasting them if you eat these foods often.
  • Avoid very hot foods and fluids. They can damage your taste buds.
  • Note that your sense of taste and smell work together.  The advise given for your sense of smell works with your taste as well, just as this advice for your taste works with your sense of smell.

TOUCH:

  • The sense of touch is vulnerable to the effects of age. The touch sense steadily deteriorates as we get older.  Starting around the age of 18, every year we lose around one percent of our tactile sense.
  • Myelin, the natural insulation that coats your fast-conducting nerve fibers (in touch) and makes them project quickly to the brain, breaks down so the information gets to your brain more slowly.  Maintaining a diet high in Omega 3 Fatty acids helps your body battle against the breakdown of Myelin.
  • Part of the reason that elderly people are so prone to falls is that they are getting less tactile information from the soles of their feet. One of the ways for the elderly to combat falling is actually to go barefoot so that they have a better sense of the ground.
  • The sense of touch also helps to alert people to injuries they have incurred. The sensation of pain helps to alert people to physically traumatic stimuli so that they can rectify the problem. Do not ignore pain when you feel it!
  • Take care of your liver because it filters the agents dangerous to your nerve endings as well as many other systems in your body that keep you well.  Damaged nerve endings directly result in losing one’s sense of touch.  One of the best ways to protect your liver is to avoid excessive alcohol intake.
  • Often lack of proper blood supply causes demyelination, a condition that can in cases of heart attack, suffocation, drug overdose or carbon monoxide poisoning.  If you are experiencing a diminished sense of touch, have your blood tested by your physician.
  • As always, what you eat directly effects your senses.  Your sense of touch is harmed by a large intake of saturated fats and refined sugar as well as not eating a substantial amount of essential fatty acids, vegetables, fruits and vitamin C.
  • Exercise stimulates a strong influence in general body functions, helps the brain to be well oxygenated and releases tension which directly effects your sense of touch.
  • Water is a great conductor of electrical impulses so your diet should not miss at least 2 liters of pure water per day.
  • Toxins, such as cigarette smoke, directly damage your nerves over extended exposure.  It’s best to avoid smoking and second hand smoke.

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Protecting and maintaining function of your senses is essential to your safety and well being.  Following these tips will help you enable your senses to operate properly for many years to come.  These tips are not only important to the condition of your senses but also key elements to maintaining better health.

Follow our blog for more health & safety tips and stay well with us!

 

Why a good night’s sleep is more important than you think!

Sleep plays a valuable role in good health and well-being throughout your life. During sleep, your body is working to conserve healthy brain function and maintain your physical health. Getting enough quality sleep at the right times supports your mental and physical health, quality of life, and safety.  The damage from sleep deficiency can occur in an instant (such as an accident caused by your inability to focus), or it can harm you over time. Ongoing sleep deficiency can raise your risk for some chronic health problems as well as affect how well you are able to pay attention, react, work, and get along with others.

Here are just a few ways sleep affects you:

  • Proper sleep helps enhance your learning and problem-solving skills.
    While sleeping, your brain is preparing for the next day by building new ways to help you learn and remember information. A good night’s sleep improves learning. Whether you’re learning a new job, a new skill, or working on a new project, sleep helps enhance your learning and problem-solving skills.
  • With proper rest you are more able to pay attention, make decisions, and be creative.
    Not only does lack of proper sleep effect your learning and creativity, but it also harms your ability to make wise decisions and pay attention which is damaging for day to day activities such as driving.
    Lack of sleep also may lead to short term memory lapses called “microsleep”. Microsleep refers to brief moments of sleep that occur when you’re normally awake. For example, when you enter a room and forget why.  Many link this type of incident to aging but it is actually due to lack of proper sleep which happens to become more common as you get older. Microsleep can disrupt your work by causing you to forget important tasks among other issues. Also, this type of lapse inconfusionchaos.jpg awareness is shown to be a cause of many vehicle accidents.
  • Sleep deprivation has been linked to depression, suicide, and risk-taking behavior.
    Without restful sleep, people may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. Snap decisions are often made when we lack rest which result in negative outcomes from accidents to being convinced we are too miserable to continue fighting through the day.
  • Sleep depravation is extremely harmful to your body’s health as well as your mind’s.
    Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and obesity to name a few issues.Sleep helps you maintain a healthy balance of the hormones that make you feel hungry or full. When you don’t get enough sleep, your hormone levels fluctuate which can make you feel hungrier than when you’re well-rested.
    Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.
    Your immune system relies on sleep to stay healthy.  Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections, colds or allergies.
  • Recurring or intense headaches are usually caused by lack of rest. 
    In a large study of migraine sufferers, half said sleep disturbances contributed to their headaches. And those who slept only six hours a night on average had more frequent and more severe headaches than those who slept longer.

Getting enough quality sleep helps you function well throughout your day.  Everyone’s insomnia-man-400x266.jpgindividual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night.

 

Some people aren’t aware of the risks of sleep deficiency. In fact, they may not even realize that they’re sleep deficient. Even with limited or poor-quality sleep, they may still think that they can function well.

What are some things that cause us to lose valuable sleep time?

  • Stress
    Common triggers include work related pressures, family problems, illnesses or dealing with a difficult situation in your personal life.  Usually the sleep problem disappears when the stressful situation passes. However, if short-term sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
  • Food and Drink before bedtime
    Drinking alcoholic, sugary or caffeinated beverages after 6pm can effect your sleep as well as eating a heavy meal, sugary or spicy snacks after 6pm.
  • Too much activity within 2 hours of your bedtime can prevent your ability to fall asleep or stay asleep. 
    For example, exercising in the evening or working on a project into the night will make you subconsciously prepare to stay more active for a longer period and leave you tossing and turning while you’re trying to sleep.  Your thoughts may or may not be directly related to the activity you were doing as you toss and turn, but are still a direct result of your previous activity.
  • Nicotine
    The intake of nicotine through tobacco smoking and smokeless tobacco within 2 hours before your bedtime will inhibit your ability to have restful sleep.
  • Interruptions and disruptions
    Environmental factors can play a huge role in some people’s ability to sleep.  Some people are considered “light sleepers” who are effected by even dim lighting or the sound of a breeze outside keeping them awake.  If the person next to you snores or the bed is not comfortable, this type of disruption creates difficulties sleeping as well. Or, obviously, when we are jarred awake by a loud noise or similar, this can rob many of hours of sleep while trying to recover and calm ourselves from the sudden event.

 

Sleep deficiency is not only harmful on a personal level, but it also can cause large-scale damage. Studies have shown sleep deficiency has played a role in human errors linked to tragic accidents.  While some of the items described above cannot be avoided, it is highly recommended you find a way to obtain proper sleep customized for your lifestyle as well as the basics.  So, to reiterate a few items discussed above and also add some new;
Here are some useful tips to help you get a better night’s rest:

  • If you are stressed, practice yoga, mediation or other relaxation methods that you are comfortable with before going to bed
  • Avoid eating, smoking or extreme activities after 6pm if at all possible. And avoid drinking anything other than water in this time frame as well.
  • If you are light and/or sound sensitive, use a sleep mask and/or ear plugs to help mask environmental disruptors from ruining your sleep.
  • Daily exercise is excellent for your well being for many reasons including enabling you to get better rest at night.  Just be sure your exercise is done earlier in the day to avoid restlessness later in the evening.
  • Maintaining a regular bed time is extremely helpful in maintaining proper rest.  Studies have shown that the average person needs 8 hours of sleep, so calculate your bed time around that period.

SB.jpgIn closing, sleep deprivation can be a miserable and harmful experience for you and those in your circle.  While it’s not necessarily easy to manage, we hope you have found some helpful information in this blog to manage your sleep habits and get more rest. If you found this blog useful, be sure to follow us for safety tips and more helpful information and share our blog with your friends.  If you have a health or safety topic you’d like to see covered in our blog, let us know!

Sweet Dreams,
Close Range Safety Training Academy

 

Have a Safe & Happy Labor Day Weekend

The first Labor Day holiday was celebrated on Tuesday, September 5, 1882, in New York City, in accordance with the plans of the Central Labor Union. Today Labor Day, the first Monday in September, is dedicated to the social and economic achievements of American workers throughout the nation annually celebrating the contributions workers have made to the strength, prosperity, and well-being of our country.

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Throughout the year Close Range Safety Training Academy shares health and safety tips useful to our readers for all occasions.  Labor Day is, of course, no exception – so we’d like to send you some important refreshers on how to keep this holiday and any festive occasion both safe and fun for you and your loved ones!

If you’re celebrating outdoors, remember that it’s going to be a hot and sunny weekend so be sure to wear sunscreen and avoid heat related illness such as heatstroke. In our blog “Keep Summer Fun & Safe“, there are several tips to help you and your loved ones avoid the dangers of UV rays and our blog “Beat the Heat” discusses the dangers of exposure to extreme heat and how to play it safe!

Outdoor parties require planning to ensure a safe and good time is had by all! We shared the best way to plan your outdoor party in our blog “Backyard Bash Safety” at the beginning of this summer and we hope you have found it useful.  Even if you aren’t hosting a party, you can use the great tips in this blog as a guest too! And, it is even more important to keep safety in mind when there is a swimming pool on the property.  If youfamily-bbq2-768x512.jpg have a swimming pool or will be attending a party that has one, you want to be sure to read our blog “Swimming Safety for Children” and keep in mind that these rules can also apply to adults!

And before you fire up that grill, be sure you know the best ways to prepare your meat and grill by reading “Grilling Safety Tips” blog.

Sometimes, though, the best thing to do on a holiday weekend is to take a road trip or mini-vacation with your family! It’s a great time to bond, see and learn new things and enjoy your loved ones.  Statistics from the National Safety Council show that Labor Day Weekend is one of the busiest holidays on the freeways and highways of the US.

HERE ARE 5 IMPORTANT TIPS TO REMEMBER WHEN TAKING A ROAD TRIP:
CR-Cars-Hero-Road-tripping-families-Sienna-06-16.jpg1) Make sure your vehicle is in proper condition prior to hitting the road – check your lights, fluids, belts, hoses, breaks, and the condition of your tires and battery beforehand. If you are not sure what to check, seek professional help.
2) Plan your route ahead of time by checking weather and traffic conditions along your path. Be sure to bring a map because even though technology and GPS systems are very helpful there are occasions when the signal is lost or unavailable.
3) Follow the posted speed limits and remember congestion on the roads may mean you’ll have to travel below posted limits. Drive smart and avoid road rage and distracted driving.  If you encounter wet weather on your journey, use the tips in our blog “Driving in the Driving Rain” to stay safe.
4) Be sure you are well rested before going on a long drive and even if you want to push through, if your body tells you you are tired respect it and take a break!
5) Be prepared for emergencies by packing a first aid kit, water and medications in your vehicle.

And, if you do plan to get away for a few days, be sure to
Secure your home properly with these 5 important tips:
1) Avoid posting you will be/are away on social media – this is basically advertising your home is vacant.
2) Make sure all locks on doors and windows are secured before you exit.
3) Have someone you trust collect your mail and newspapers in your absence so these items do not pile up outside your home indicating you are away.
4) Have timers on your lights so that they turn off/on at the regular times you would use them – giving the impression you are there.
5) Never leave keys hidden outdoors for people to find or for your house-sitter to be seen accessing.

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Remember that Labor Day is not only a long weekend for you to enjoy, but also the time of year Americans celebrate the hard work that you and your fellow citizens do! Stay humble and stay grateful for your privilege to work in this great country we call home by treating those who serve you the way you want to be treated when you are at work!

Have a safe and happy Labor Day weekend,
Your friends at Close Range Safety Training Academy

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Beat the Heat and avoid the Dangerous Side of Heat Exposure

The population of California grows annually by leaps and bounds.  Many newcomers will tell you the main reason for the move is the moderate weather.  Yes, Californians are blessed with mild winters and low humidity, but that doesn’t mean things don’t get extremely hot in California.

Anywhere you see hot summers you can expect people to suffer from heat related illnesses.  Californians are not exempt from this hazard and we’d like to teach all of our readers how to beat the heat no matter where you are!

Outdoor activities in hot weather and direct sun increase the risk of heat-related illness when overexposure occurs.  When the air temperature is near or warmer than one’s normal body temperature, cooling of the body becomes more difficult. Blood circulated to the skin cannot lose its heat so sweating then becomes the main way the body cools down. But, sweating is only effective when the humidity level is low enough to allow evaporation, and if the fluids and salts that are lost are adequately replaced. If the body cannot get rid of excess heat, it will store it. When this happens, the body’s core temperature rises and the heart rate increases. As the body continues to store heat, the person could suffer from heat related illnesses such as heat rash, heat stroke, exhaustion, or cramps. Usually, when someone is effected by heat illness they begin to have difficulty focusing, may become irritable or sick, and often lose the desire to drink. The next stage is usually fainting and could even result in death without accurate care or if the person is not cooled down properly.

USE THIS CHART TO HELP IDENTIFY SYMPTOMS AND
LEARN WHAT ACTION TO TAKE:

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Outdoor activities are safest when the heat index is <91°F and proper precautions are in place such as plenty of cool fluids available and an ice chest that also has ice packs ready to use. If activities cannot be avoided when the heat index is above 91°F be prepared with adequate amounts of fluids available for everyone who will be in the heat, make sure that everyone is dressed in light, breathable clothing and make sure there is a shaded or air-conditioned area everyone can escape to throughout the day.

Recently, we shared a blog about the importance of sun screen and some valuable tips.  Be sure to read this blog also to be fully safe not only from heat illness but also the dangers of UV rays.

Follow Close Range Safety Tips for blogs about your health and safety monthly and be sure to visit our website closerangetraining.com to see what classes we have to offer!

Keep Summer Sun Fun and Safe!

One of the benefits of the sun’s rays is your skin produces vitamin D naturally when you are in the sun.  If your skin is not prone to sunburn, you can enjoy the health benefits of the sun’s direct rays anywhere from 5 to 15 minutes on your arms, hands, and face two to three times a week to received the vitamin D-boosting benefits of sun. (Note that the sun actually has to penetrate the skin but exposure should be a maximum of 15 minutes before applying sunscreen to prevent damage to your skin.)

While there are lots of great reasons to get out into the sun, remember the ultraviolet rays of sunshine can damage your skin even in cool temperatures.  When summertime arrives we all find ourselves exposed to the sun more frequently.   Summer is a time for outdoor activity with family and friends, swimming, sunbathing and generally enjoying the uplifting weather. But, remember the sun’s ultraviolet rays can damage your skin after 15 minutes of direct exposure.

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Here are 5 key things to remember to protect your skin from the damage of ultraviolet rays:

  1. Seek Shade! Reduce your risk of skin damage and skin cancer by enjoying the outdoors under an umbrella, tree, or other shelter before you need relief from the sun.
  2. Dress Wisely.  In warm weather, we don’t want to be fully clothed because it will look and feel uncomfortable.  But, there are fashions made specifically to have a summertime style while still offering full protection.  For help picking the best UV Protective wear for you and your loved ones, visit this website to learn more.
  3. Wear a large brimmed hat. For the best protection, choose a hat with a brim all the way around that shades your face, ears, and the back of your neck. And, if you wear a baseball cap, you should also protect your ears and the back of your neck by wearing clothing that covers those areas, using a broad spectrum sunscreen with at least SPF 15.
  4. UV Rays can also harm your eyes – WEAR SUNGLASSES!  Sunglasses protect your eyes from UV rays and reduce the risk of cataracts. Wrap-around sunglasses work best because they block UV rays from sneaking in from the side. When purchasing sunglasses, be sure to read the label to ensure they offer a high level of protection from UV rays.
  5. USE SUNSCREEN! You should use a broad spectrum sunscreen with at least SPF 15. Sunscreen products can only be labeled “broad spectrum” if they have been tested and shown to protect against both UVA and UVB rays. Only broad spectrum sunscreen products with an SPF of 15 or higher can state that they help protect against skin cancer and early skin aging if used as directed with other sun protection measures. Sunscreens labeled with SPFs as high as 100+ are available. Higher numbers do mean more protection, but many people don’t understand the SPF scale. SPF 15 sunscreens filter out about 93% of UVB rays, while SPF 30 sunscreens filter out about 97%, SPF 50 sunscreens about 98%, and SPF 100 about 99%. The higher you go, the smaller the difference becomes. 

Ergonomics: Important to your Work Day & Every day!

According to the US Department of Labor, musculoskeletal disorders or MSDs account for about one-third of all injury and illness costs of U.S. businesses. MSDs are health issues that affect our movement or musculoskeletal system (i.e. muscles, tendons, ligaments, nerves, discs, blood vessels, etc.) In recent years, research has focused on establishing the links between physical activity and health, largely overlooking the important distinction between sitting and physical activity. The opportunities for long term sitting in modern times, such as sitting in a car or sitting at a desk, are unavoidable. Statistics prove the average adult spends 50–70% of their day in seated positions.
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Here are some valuable tips to incorporate ergonomics into your workday:

  • Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will suffer
  • Manage your head position by keeping the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.
  • Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and use good posture while seated to balance your body weight evenly. Move your chair as close to your work as possible to avoid leaning and reaching.
  • Your computer monitor should be placed directly in front of you, with the top edge of the screen at your eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck. Because lap top computers do not allow to arrange the keyboard and monitor this way, try to avoid using a lap top for an extended period. Also, be sure to rest your eyes periodically for several seconds by looking away from computer screens to view objects at a distance.
  • Do not crunch a phone between your neck and shoulder! Try to use a headset or speaker phone if need your hands free for other activities while on a call. Repeating the abnormal position of tilting your head toward your should can do permanent damage to your neck as well as creating other uncomfortable issues.
  • Your feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower your chair.
  • Stay hydrated and active throughout the day by drinking the daily allowance for your weight in water and taking breaks form long term sitting (and repetitive activities) by doing some ergonomic stretching activities.getty_rf_photo_of_office_workers_doing_stretches_at_night.jpgRemember to stay healthy outside of the office as well by staying active on your time off with continued stretching activities, staying hydrated and enjoying your free time.  Apply more ergonomic tips to your household chores and other activities to keep your body fit!