July 2013
In This Issue
Sun Safety!
Injury Prevention for Summer Sports
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Hello and welcome to our July e-newsletter! This month, we'll be sharing helpful tips to keep your body feeling strong and healthy.

As we move into the relaxing, lazy days of summer, it's crucial to stay healthy and take care of yourself.  There are lots of fun, vigorous activities going on in the summer too - join the fun but avoid and prevent unnecessary injury!

In this e-Newsletter, we'll share tips to keep you safe, healthy, and happy this July!



Sun Safety! 

By Jan Lauer

After a long cold winter and lack of sunshine and outdoor enjoyment, we are all ready to be outside and have some fun! Remember, SUN related adverse health effects are largely preventable and the following seven tips can help with skin protection.



  • Limit your time in the midday sun (noon to three is the worst time of day)
  • Seek shade when possible
  • Wear a cap or hat if possible
  • Wear a lightweight long sleeve shirt or cover up if possible
  • Wear sunglasses that have a UV block
  • Use a sunscreen if you are going to be outside, preferably a 15 SPF or above. Re-apply every two hours, especially if you are swimming or doing exercise/work.
  • Watch the UV index (measure of the sun's intensity relevant to the effect on human skin, utilizes a scale of 0-10).

Sun Exposure Chart 


Injury Prevention for Summer Sports
By Federal Occupational Health

It's been weeks since you had to use your umbrella. The days are getting longer and temperatures are on the rise. This can mean only one thing-spring is here and summer is just around the corner! With this in mind you might be tempted to sign up for that tennis tournament going on this weekend or maybe head for the park for a game of basketball. Don't reach for your racquet and head for the courts quite yet and hold off on picking teams for the basketball game. Read the following information to ensure your summer sporting experience is safe and injury-free.  


Conditioning for Summer Sports



If your winter workouts consisted mainly of sprints to and from the refrigerator during commercials, don't plan on returning to your favorite sport in the same condition you left in last year-or more importantly don't try to. Too much activity too soon and you might be enjoying the season on the sidelines as a spectator. Instead, ease into your activity at a comfortable level and gradually increase the duration and intensity over a period of 4-6 weeks. Try starting with 30 minutes of cardiovascular exercise 3 days a week, eventually working up to 40-45 minutes 4-5 days a week. Starting slowly helps you build endurance and allows your body to adjust to the new stresses put on it.

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