HOME & LIVING TUESDAY, JUNE 29, 2021 THE OBSERVER & BAKER CITY HERALD — B3 Cool down: be careful when exercising in hot weather Heat puts extra stress on the body, even if you’re in good shape Mayo Clinic News Network Dear Mayo Clinic: Our family loves to exercise outdoors. With summer coming, I want to make sure our family stays safe. What advice do you have for staying hydrated and avoiding issues while working out in the heat? Answer: Exercising in hot weather puts extra stress on your body. If you don’t take care when exercising in the heat, you risk serious ill- ness. The exercise, as well as the air temperature and humidity, can increase your core body temperature. Regardless of the activity, if you exercise out- doors in hot weather you will want to take precau- tions to prevent heat-related illnesses. Watch the temperature Pay attention to weather forecasts and heat alerts. Know what the tempera- ture is expected to be for the duration of your planned outdoor activity. In running events, there are fl ag warn- ings that correspond to the degree of heat and humidity. For example, a yellow fl ag requires careful monitoring, and races are canceled in black fl ag conditions. Get acclimated If you’re used to exer- cising indoors or in cooler weather, take it easy at fi rst when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradu- ally increase the length and intensity of your workouts. Know your fitness level If you’re unfi t or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks. Drink plenty of fluids Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hy- drated with water. Don’t wait until you’re thirsty to drink fl uids. If you plan to exercise intensely, con- sider a sports drink as well as water. Sports drinks can replace the sodium, chlo- ride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fl uid loss. Dress appropriately Lightweight, loose-fi tting clothing helps sweat evap- orate and keeps you cooler. Avoid dark colors that can absorb heat. If possible, wear a light-colored, wide- brimmed hat. Avoid midday sun Exercise in the morning or evening, when it’s likely to be cooler outdoors. If possible, exercise in shady areas or do a water workout in a pool. Wear sunscreen A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. Have a backup plan If you’re concerned about the heat or humidity, When your computer is in despair stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building. Understand your medical risks Certain medical condi- tions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your health care pro- vider about precautions. Most importantly, if you are exercising outdoors, pay attention to your body tem- perature to reduce the risk of serious heat-related con- ditions, including heatstroke — when your body tem- perature is greater than 104 F (40 C). Measuring core body temperature with a rectal thermometer is essen- tial to accurately deter- mine the degree of heat injury. An oral, ear or fore- head thermometer doesn’t provide an accurate tem- perature reading for this purpose. Signs and symptoms of heat-related illness are varied but may include muscle cramps, nausea or vomiting, fainting, dizzi- OUTSTANDING M ICHAEL COMPUTER REPAIR M. Curtiss PN-7077A CCB# 183649 Kaiser Permanente Know the diff erence between heat stroke and heat exhaustion. ness or headache, excessive sweating, low blood pres- sure, and vision problems. If you begin to experi- ence any issues, stop exer- cising immediately and get out of the heat. It is imper- ative to lower your body temperature and hydrate right away. You may place cool, wet towels or ice packs on your neck, fore- head and under your arms; spray yourself with water from a hose or shower; or sit in a tub fi lled with cold water. Drink fl uids, such as water or a sports drink. If you don’t feel better within about 20 minutes, seek emergency medical care. Heat-related illnesses are largely preventable. By taking some basic precau- tions, your exercise routine doesn’t have to be sidelined when the heat is on. — Mayo Clinic staff , Rochester, Minnesota FAMILY OWNED 541-786-8463 Fast and Reliable MOBILE COMPUTER SUPPORT A C ERTIFIED M ASTER A RBORIST 215 Elm Street La Grande (541) 963-5440 DALE BOGARDUS 541-297-5831 northwestfurnitureandmattress.com C lassifieds Published by The Observer & Baker City Herald - Serving Wallowa, Union and Baker Counties 110 Announcements 110 Announcements 110 Announcements To Place a Classified Ad Please email your contact information and the content to be included in the ad to: classifieds@bakercityherald.com If you are unable to email please call: (541) 523-3673 T.O.P.S. THE DEADLINE for placing a CLASSIFIED AD is 8:30 A.M. ONE BUSINESS DAY BEFORE PUBLICATION Publication Days: Tuesday,Thursday,Saturday Deadline for Classified Ads 8:30 AM one day prior to publication Hospice & Pallative Care, LLC “Affirming life......every day, every time” When the search is serious – go to the classified ads. There's a variety to choose from in our paper. TUESDAY, JUNE 29, 2021 EVERYONE READS CLASSIFIED ADS – you're reading one now. 114 Self-Help Group Meetings VOLUNTEER doing what you love! Volunteering is so rewarding and a great way to contribute to your community. If you would like to volunteer a little, a lot, or once in awhile, go to www.gohospice.com and fill out a volunteer application If you need assistance contact: Lori at 541.524.7688 PULL TABS ACCEPTED AT THE FOLLOWING BAKER CITY LOCATIONS ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ Baker City Herald Dollar Tree Black’s Distributing Ryder Bros VFW Baker Elk’s Lodge Main Event Lefty’s Tap House Little Bagel Shop Baker City Fire Dept. Haines Sell-Rite Idle Hour Salvation Army 114 Self-Help Group Meetings NARCOTICS ANONYMOUS 541-805-2229 neo-na.org AA MEETINGS Wednesday Nights, 7-8:15pm. Fort Union Grange Hall, corner of McAlister & Gekeler Lanes. For more info, call 541-786-1222 AL-ANON Attitude of Gratitude. Wednesdays, 12:15-1:30pm. Faith Lutheran Church. 12th & Gekeler, La Grande. 541-786-2051 NARCOTICS ANONYMOUS Monday, Thursday, & Friday at 8pm. Episcopal Church 2177 First St. Baker City Drug Problem? We can help! Narcotics Anonymous Phone: 541-805-2229 www.neo-na.org Meets every Tuesday Morning 8:30 a.m.-10 a.m. LDS Church in Island City. Fragrance Free Group CELEBRATE RECOVERY Calvary Baptist Church Third & Broadway Baker City, OR EVERY THURSDAY 6:15 - 8:00 PM DO YOU HAVE.... HURTS, HABITS and/or HANG UPS? 12 Step Biblical Support Harvest Church 3720 Birch St. Baker City Thurs., 6:30 - 8:30 PM LA GRANDE NOW HAS A GAMBLERS ANONYMOUS MEETING! Every Friday Night @5pm, 2107 Gekeler Ln, LG, Church of Christ basement. For more info please call 971-219-8411 NARCOTICS ANONYMOUS Goin’ Straight Group Meetings: Mon., Tues. Thurs. & Fri. Start at 8 PM Episcopal Church Basement 2177 1st Street, Baker City Someone’s drinking a problem? AL-ANON Meetings available by phone Info for Baker City Meetings Call: 541-523-5851 or 541-239-7323 PEOPLE with PARKINSON’S Caregivers, Family, Friends SUPPORT GROUP Contact Judith at 208-855-9199 Meetings resume @GRH when restrictions ease. AL-ANON FAMILY GROUP (Support for family & friends of Alcoholics) Tuesday evenings Joseph Methodist Church (basement on northside) Joseph, OR 6-7pm. Contact 541-398-1398 OVEREATERS ANONYMOUS Tues., Noon - 1 PM (Weather Permitting) Geiser Pollman Park Baker City Call: 541-540-5326 -or- 541-523-5128 Please Leave a Message OVEREATERS ANONYMOUS NEW MEETING ROOM! During the COVID-19 Social Distancing the meetings are held by telephone. Fridays @ 8:45 AM For Information Call 541-523-5128 Leave a Message AL-ANON Meetings are in person with social distancing Help for persons who have been affected by someone else’s drinking Saturday, 9 a.m. NOCC - Nazarene Church 1250 Hughes Ln. ∙ Baker City (541)519-7227 or (541)239-7323 114 Self-Help Group Meetings 8 Are 8 You Lonely? Do You 8 Need Help? Are You Looking For A New Direction? A.C.T.S. Alcohol Chemical Treatment Series Meetings at: Lighthouse Church 10501 W 1st Street Island City, OR 97850 Tuesdays @ 7PM BAKER COUNTY AA MEETINGS BAKER CITY MONDAYS Survivor’s Group 12 -1:00 pm Baker Presbyterian Church 1995 4th St. (4th & Court, Side Door) TUESDAYS K.I.S.S. (Keep it Simple Sister) Beginning July 6th, 2021 12 - 1:00 pm 2970 Walnut St. Grove Apartments Community Room WEDNESDAYS Survivor’s Group 12:05 pm Baker Presbyterian Church 1995 4th St. (4th & Court, Side Door) THURSDAYS Survivor’s Group 12:05 pm Baker Presbyterian Church 1995 4th St. (4th & Court, Side Door) New AA Meeting 7:00 pm Grove Apartments Community Room 2970 Walnut Street NEW MEETING Huntington Christian Center Thursday’s 7pm 595 E Monroe Street Huntington, OR FRIDAYS Been There Done That (Grapevine Meeting) 5:30 -6:30 pm 2970 Walnut (Corner of “D” & Grove St.) Grove Apts. Community Rm A.A. Book Study 6:00 - 7:00 pm SATURDAYS As Bill Sees It Group 10:00 am 2970 Walnut (Corner of “D” & Grove St.) Grove Apts. Community Rm SUNDAYS Been There Done That 5:30 pm 2970 Walnut (Corner of “D” & Grove St.) Grove Apts. Community Rm Questions call AA Hotline: 541-624-5117 www.oregonaadistrict29.org Check out our classified ads.