Do you know that on average, every minute of walking can extend your life by one and a half to two minutes? The benefits of walking are endless! Not only does it help to prevent chronic diseases, it also gives you more energy, makes you feel good, helps you to relax, reduces stress and assists with weight management. Walking is a great choice for regular, healthy exercise. It is safe AND effective!

To address growing health concerns and to keep our employees in the best health possible, we are launching a new Health Trip initiative. HENRICO COUNTY WALKS is for all County employees to focus on the importance of regular physical activity to maintain physical and emotional well-being. It’s a fact – regular physical activity is essential for good health!

Every nine weeks employee teams will walk toward a new destination city. You can join at any time! The journey begins in Augusta, Maine and heads first to the Big Apple – New York City! To cover the 386-mile distance, employees can form a team of four, where each team member should walk two miles a day, five days a week, to stay on track! This goal makes it easy to achieve 150 minutes of physical activity per week, supporting the American Heart Association’s physical activity goal to reduce the risk of chronic diseases like diabetes and heart disease. For employees who are already physically active and like to jog or run on a regular basis there are options to form a team of three, two or one. These options allow smaller teams to cover the same distance with a greater per week distance to be achieved by each team member.

From New York City, walkers will head to our very own capital city, Richmond. After that, the next stop is Charleston, South Carolina and then on to the final destination city, Orlando, Florida. To assist employees with locating feasible walking routes, the County’s Geographic Information Systems (GIS) office has mapped out walking routes at each County facility, including libraries, parks, schools and general government buildings. These recommended walking routes are available to view on the HENRICO COUNTY WALKS Story Map. This GIS site has several site selection tabs to assist employees in searching for a convenient and safe path close to their work location. Employees can select their work location and the recommended walking route is highlighted on an aerial map. A description of the walking route is provided including the route distance, surface-type, and step-by-step directions on how to navigate the route. Locations that do not have a feasible walking route are given the recommendation to walk at the nearest park. You may preview the HENRICO COUNTY WALKS Story Map today.

Getting started on your HENRICO COUNTY WALKS journey takes a few simple steps and can happen at any point of the journey:

  1. Form a team.
  2. Think of a fun team name and officially register by completing the registration form.
  3. Submit your registration form by September 7th to Liz Stovall.

Before you hit the road, stop by the HENRICO COUNTY WALKS information page on the employee portal for complete program details.

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YouTube, Twitter and Facebook… Oh My!

Social media is a fast paced and ever-changing market that, in the blink of an eye or click of a mouse, can be outdated. Director Ben Sheppard of Henrico’s Public Relations & Media Services (PRMS) Department and his team are here to keep Henrico current, professional and dependable in the realm of social media. “Our goal for the County is to establish a strong connection, and prove we are a reliable source for residents,” said Sheppard.

Currently PRMS handles Henrico County’s Twitter, Facebook and YouTube channel, where they are looking to not only establish a connection to the community, but to the departments and employees of the county as well. “We have had an opportunity to take on more responsibility with social media,” said Sheppard. Did you know that PRMS has over 130 videos uploaded to their YouTube channel? Everything from their recent coverage of Henrico Recreation and Parks, ‘Red, White and Lights’ event to their most watched video on the channel, ‘Mother Maybelle & The Carter Sisters.’ YouTube has been an avenue to display the many talents of their department while showcasing the interesting and exciting facets of Henrico County. 

Not only do they produce videos for public consumption, but they also collaborate with other departments to convey messages that may otherwise be forgotten. On the Henrico County Facebook page, you can ‘Like’ and ‘Follow’ the page for updates on County-sponsored events, news, updates and more. See pictures and videos that are shared across all social media platforms like their most recent four part video series for the Henrico Office of Virginia Cooperative Extension, explaining basic, ‘Tips for Lawncare.’   Utilizing communication through social media is endless and is an effort to stay focused on the changing environment of technology.

Here’s how you can take action and keep up with all of Henrico’s social media efforts:

  1. Subscribe to Henrico County’s YouTube channel- Simply click the red ‘Subscribe’ button under the right corner of the banner photo.
    • Note: You will need a Google account to subscribe. If you do not have one, don’t be intimidated. The process is easy!
      1. Go to Google to create your Google Account, and follow their instructions.
  2. ‘Like’ Henrico on Facebook- Log into your Facebook account and navigate to the Henrico County Government. Directly below the main image, you will see a ‘Like’ button with a thumbs up. Click it, and you are now connected!
  3. Follow Henrico on Twitter- Navigate to the page and click the blue ‘Follow’ button below the banner image.
    • Note: If you do not have a Twitter account, follow these simple steps to create one.
      1. Go to Twitter and click ‘Sign Up’
      2. Follow the instructions through to create your account.
      3. Head back to Henrico’s page and click ‘Follow!’

The doors at PRMS are always open and the team is eager to work with anyone who has ideas for their social media platforms. So, whether your department wants to create a video for the citizens and feature it on YouTube, or you want them to post on Facebook about an upcoming event; reach out to them and share your ideas. Who knows, it just might go viral!

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Divisions Doing Their Volunteer Duty

Last month, Jen Cobb and the Department of Public Work’s Engineering and Environmental Services Division highlighted their volunteer efforts as a division in cleaning up Henrico’s waterways. After seeing that article, other divisions across the County reached out and wanted to share their efforts in volunteering and just how they are giving back to the community.

Henrico’s ECS Division standing behind the clothes they collected for the Sheriff’s Office ORBIT program.

“Our division chose to partner with the ORBIT program in the Sheriff’s Office by holding a clothing and toiletry drive for rehabilitated inmates. We were excited to partner with another County office in a way that closely aligned with our own purpose as a division. Our hope was that through our clothing donations, the inmates would gain confidence not only in how they are able to present themselves in job interviews, but also knowing they were supported by another division in the County,” said Whitney Jarvis, an HR Analyst in the Employment Compensation Services (ECS) Division of Human Resources. In one week, the ECS Division collected over 10 bags of suits, dresses, shoes, belts, shirts and pants for both male and female inmates integrating back into society after being released from jail. This volunteer effort helped benefit one of our very own Henrico programs and is just the tip of the iceberg in volunteer efforts departments can get involved in across Henrico.

In April, the County Attorney’s Office gathered a group of eight staff members who volunteered in the Community Kitchen at FeedMore assembling applesauce cups and snack bags in association with the Legal Food Frenzy (LFF). The County Attorney’s Office is no stranger to philanthropy as they have participated in the LFF for a few years now.  This annual two-week event amongst Virginia’s legal community helps to raise funds and food for food banks throughout the area. Over the past 10 years, this event has raised the equivalent of more than 15.6 million pounds of food, and the Commonwealth Attorney’s office has a hand in its success.

The Risk Management team volunteered to help clean up a local resident’s yard.

The Risk Management Division of Human Resources also got into the volunteer spirit, collaborating with Community Revitalization to find a local Henrico homeowner in need of assistance. A team of seven employees got together in the summer heat to help remove weeds and overgrown vegetation from the homeowner’s yard. Working together for about three hours, their team was able to spruce up the landscape and even find and clear a fence that had been overgrown. With the landscaping under control, Community Revitalization was able to come in and paint the house, giving one more Henrico resident the help they needed.

If your department has been involved with a volunteer opportunity, we want to hear about it! Contact Jenn Montrose with details and pictures, and next time, your department might be featured, giving other teams ideas and inspiration to help the community.

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Show Your Commitment to Safety

Last year, the Occupational Safety & Health Administration (OSHA) in Washington, DC, sponsored its first ever “Safe and Sound Week.” This year, OSHA has announced that the third week in August will be host to this event. Safe and Sound Week promotes workplace safety awareness nation-wide. Participation in this event displays a commitment to safety through management’s leadership and employee participation. With heightened awareness, employees will be better prepared to identify hazards, protect themselves when necessary, and alert supervisors when corrections in the workplace are needed.

The Department of Human Resources Division of Risk Management is excited to announce we will be holding Henrico’s very first Safe and Sound Week!

Safe and Sound Week events will be held on August 14 at the Department of Public Works East End Depot on Dabbs House Road from the hours of 2:00 p.m. to 4:00 p.m., and on August 15 at the Department of Public Works West End Depot on Woodman Road from 2:00 p.m. to 4:00 p.m. Along with County departments, Risk Management will have safety-oriented exhibits on display for County employees to experience. 

In addition to the safety exhibits, the County will provide a FREE Kona Ice truck on both days. Employees who participate in safety-oriented activities will have an opportunity to win raffle prizes as well.

Safety and health programs help businesses and municipalities by:

  • Preventing workplace injuries and illnesses
  • Improving compliance with occupational safety and health standards
  • Reducing costs, including significant reductions in workers’ compensation premiums
  • Engaging employees so that they’re mindful of safe work practices at all times
  • Enhancing social responsibility goals
  • Increasing productivity and enhance overall operations
  • Keeping employees, an organization’s most valuable resource, safe and sound

Mark your calendars and come see what Safe and Sound Week is all about!

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HealthTrip: What About Water?

Water bottles seem to be everywhere you look. Perhaps right now there is one on your desk, or you filled a water bottle for your child as they headed out the door this morning. In fact, water has become the second most popular drink (behind soda). However, water lovers got a rude awakening recently when a new report found that the benefits of drinking water may have been oversold. Apparently, the suggestion to drink eight glasses of water is nothing more than a suggestion, not based on scientific research.

Don’t put your water bottle or glass down just yet! There are plenty of reasons to drink water. In fact, drinking water is essential to your health. Think of water as a nutrient your body needs. It can be found in other liquids, plain water and in high-water content food (fruits and vegetables). Throughout the day fluid loss occurs continuously, from skin evaporation, breathing, urine and stool. These losses must be replaced daily for good health. When water intake does not equal output, dehydration occurs. In addition, fluid loss is accentuated in warmer climates (think summer in RVA), during exercise, in high altitudes, and in older adults whose sense of thirst may not be as sharp.

Here are six evidence-based reasons to drink water:

  1. Drinking Water Maintains Body Fluid Balance- The body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and stabilization of body temperature.
  2. Calorie Control- While water doesn’t have any magical effect on weight loss, drinking water instead of higher calorie beverages can certainly help as a weight loss strategy.
  3. Muscle Energizer- Cells that don’t maintain their fluid balance shrivel, which can result in muscle fatigue. As a result, performance (either daily or exercise) can suffer. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend drinking 16 ounces of water two hours before exercise. During exercise, the recommendation is to drink at regular intervals to replace fluids lost by sweating.
  4. Keep Skin Looking Good- Skin cells contain plenty of water and function as a protective barrier to prevent excess fluid loss. Dehydration makes skin look dry and wrinkled, which can be improved with proper hydration.
  5. Detoxification- Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste able to pass through the kidneys to be excreted in urine. The kidneys do an amazing job of cleansing and ridding the body of toxins as long as fluid intake is adequate. When getting enough fluids, urine flows freely, is light in color and free of odor.
  6. Normal Bowel Function- Adequate hydration keeps things moving along in the gastrointestinal tract and prevents constipation. When fluid is lacking, the colon pulls water from stools to maintain hydration – and the result is constipation. Water and fiber is the perfect combination, because fluid pumps up the fiber and acts like a broom to keep bowels functioning properly.

Try these helpful tips to support increased fluid intake:

  • Have water with every snack and meal.
  • Eat more fruits and vegetables. Their high-water content will add to your hydration.
  • Keep a water bottle in hand, in the car, on your desk or in your bag.
  • Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric water.
  • Join the HealthTrip Summer Splash Hydration Challenge.

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Purchase Orders, Bills and Unclaimed Bodies- Henrico has a Job for that!

by Jenn Montrose- Marketing & Technology Specialist, Human Resources

Henrico employs thousands of people. What most of us don’t realize is that there are many positions and different aspects of jobs in the County that we wouldn’t even think existed. The perfect example of this is Sarah Garrison, an Account Clerk in the Finance Section of the Sheriff’s Office.

Sarah has worked for Henrico County for almost three years. The primary function of her job is to handle purchase orders and pay all bills that have to do with the Sheriff’s facility. Sounds pretty much like her job title right?

Did you also know, Sarah is the person in Henrico County who processes unclaimed dead bodies? Yes, that is a job that must be done in order for our county to continue to function and serve our citizens. When someone passes away, and there is no immediate next of kin, friend, or someone to claim that person, they are sent to Bennett’s Funeral Home and from there Sarah is notified.

“Processing unclaimed bodies is the most interesting thing I have ever done. No two are the same and you never know when they are going to pop up,” Sarah said. This past year alone she has had to process 35 of them. They show up on her desk multiple different ways. No, not the actual bodies, the paperwork associated with them. Whether from the hospital, nursing home or Police Division directly, Sarah’s job for the next 10 days is to try to find anyone with a relationship to the deceased person and turn them over to that family. After 10 days, if her search is unsuccessful the process of assembling a packet to submit to the County Attorney begins. This is all part of the unclaimed procedure set forth by the State and handled by our Sheriff’s department. “It seems like a crazy process but we have a fantastic relationship with the Police Division who are always willing to help try and find next of kin,” Sarah said. 

Once the packet goes to the County Attorney, the County Attorney files a motion and draft order in the Henrico Circuit Court.  After it is processed, the County Attorney forwards the executed order to the Sheriff’s office giving them authority to proceed with the cremation. All unclaimed bodies are property of the Sheriff’s Office. Each body is given a death certificate and ID and are kept at the funeral home until either someone comes and asks for the remains or they have enough people to perform a bulk burial. Since starting this specific duty Sarah has only had two cases where the individual could not be cremated, by order of the medical examiner. If for any reason, there is any doubt when trying to identify someone, and it is not 100% conclusive, that person must be buried, not cremated, in case DNA testing is needed in the future. Sarah handles all arrangements for this as well.

“I think it is great that the county offers this and that the law enforcement agencies in the county can work together so easily towards a common goal. I have heard that this process does not go as smooth in other localities,” said Sarah. 

This unique job duty  is a part of Sarah’s work that continues to benefit and help Henrico County. Through collaboration with the Police Division and full support from the Sheriff’s Office, unclaimed bodies are cared for just as much as anyone else. So, the next time you are chatting with a co-worker about their job, ask if there are any fun and interesting aspects you might not know about. Their answers might surprise you!

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Protecting Henrico’s Waterways

by Jen Cobb, Olivia Hall and Robin Wilder- Engineering & Environmental Services Division, Department of Public Works

Henrico’s Department of Public Works is working hard to protect the County’s waterways, one piece of litter at a time.  Many people do not realize that litter and other pollutants get washed down by precipitation into our streams, degrading water quality and our residents’ quality of life.  The Department of Public Works’ Engineering and Environmental Services Division (EESD) provides education to the public about protecting our waterways, to stay in compliance with the County’s Municipal Separate Storm Sewer System (MS4) permit and to help keep Henrico a desirable place to live, work and play.

One way EESD is working to educate the public is through art.  Last August, EESD hosted a Paint Out Pollution Pilot Project at the Woodman Road Depot.  Paint Out Pollution, a partnership between the James River Association and Art on Wheels, was created to increase awareness of stormwater pollution and celebrate the native plant and animal species that call the James River and its tributaries home.  Several local artists created stencils for Paint Out Pollution. Four inlets, three of which are along Jesse Chavis Drive, were painted by 18 volunteers and stenciled with the educational message, “Your river starts here. Only rain in the drain.” Marking inlets on certain County municipal sites is a requirement of our MS4 permit.  Stenciling is one option that can be used to satisfy this requirement.  A special thanks to Henrico County’s Department of General Services for providing a host location for the project.

In the spirit of Henrico’s new Volunteer Policy, several EESD employees teamed together to clean up an approximately 2,000-foot section of North Run bordering the Woodman Road Government Complex this past March.  There is something about a walk along a stream that seems to make the stresses of life melt away – even when you are carrying a large trash bag.  Fourteen employee participants collected 18 construction-sized bags of trash and several tires.  Much of this trash came from litter on Woodman Road that was washed down to the stream through roadside ditches before it could get collected from the regularly scheduled maintenance crews.  The division is planning a similar event this coming fall for another Henrico waterway in need of cleanup.

For more information on how you can help protect Henrico’s waterways, visit the following sources from our partners:

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Henrico’s Public Safety Games- 2018

On May 21, the Henrico Police Division clinched the title of “Fittest Public Safety Division” for the first time in Henrico Public Safety Games history. This year’s friendly fitness competition was the first of its kind and the beginning of a new era.

In previous Public Safety Games each registered two-person team was invited to a one-day only competition. This year, a three-week preliminary tournament heated up the 2018 battle.  Each week teams were given a different challenge, with the full week to complete it. During the preliminary period, five Police and four Fire teams competed against their own division to earn the number one overall seed for the finals. This is the breakdown of how the preliminary weeks went:

  • Week One- The “Ups-a-Daisy” challenge. Partners attempted to complete as many repetitions as possible in 10-minutes of picking up a 40 or 60-pound sandbag, throwing it over a five-foot wall, completing a burpee and jumping over the wall themselves.
  • Week Two- The “Longest Yard” challenge. Partners attempted to complete a 200-Yard heavy barbell carry and a 200-Yard heavy tire drag as quickly as possible.  Weights were accurately scaled for male, female, or co-ed teams.
  • Week Three- The “Fibonacci’s Metric Mile 2.0” challenge. Teams completed a 6,000-meter relay run for time following this sequence: 100 m, 200m, 400m, 800m, 800m, 400m, 200m, 100m.

After the three preliminary challenges were completed, teams were ranked and the number one overall seed from each respective division was invited to participate in the head-to-head finals competition.  Fire Lieutenant Ben Martin and firefighter Justin Brittle represented the Division of Fire and police officers Austin Lafollette and Alan Jenson represented the Police Division in the finals; a 10-part obstacle course known as “King of the Hill.”

As spectators, fans, and family members stood by cheering in anticipation, the competitors faced off grinding through:

Challengers push a police car in one of the Public Safety Games challenges.
  1. 800-meter run and equipment carry
  2. 50-yard sandbag bear crawl and rope pull
  3. 15-yard low crawl
  4. 30-yard police car push
  5. A second 15-yard low crawl
  6. 30-rep sandbag grinder
  7. Sledgehammer pallet smash
  8. 20-rep sandbag rope hoist
  9. 310-pound tire drag up a steep hill
  10. Finished by vaulting over a 5-foot wall to capture the flag

Police claimed the victory after 25 and a half grueling minutes, with Fire finishing second at 27 minutes.  Congratulations to Austin Lafollette and Alan Jensen and the Henrico Police Division for capturing their first win!

You can find the Public Safety Games plaque in the lobby of the Henrico Training Center along with the names and divisions of those who have won the title in the past.  (The Division of Fire in 2012, 2016 and the Sheriff’s Office 2017)

The Human Resources Fitness and Wellness Division’s vision for the Public Safety Games continues to expand each year. Here is a sneak peek at what’s to come in 2019’s competition:

  • Divisions for male, female, and co-ed
  • Continue the team series with preliminary challenges
  • Addition of individual competitions (i.e., strength, endurance, CrossFit competitions…)
  • And more!!!

Visit the Public Safety Fitness SharePoint site for more information about the Tactical Strength and Conditioning program as well as the Police and Fire CrossFit program for all sworn public safety personnel.

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HealthTrip: The Not So Sweet Side of Added Sugars

by Liz Stovall, Division Manager- Fitness and Wellness

A healthy lifestyle includes how much we exercise, what we eat and what we drink. People often know the exact calorie count for foods they consume, but don’t know how many calories are in their drinks. Let’s look at a brief history of soda size. In 1916, Coca-Cola was sold in six and a half ounce bottles. In 1950, the six and a half ounce bottle was still the standard size but the 10 and 12-ounce bottle also appealed to consumers. Today the 12-ounce can is considered the regular size. This size is getting even larger as vending machines offer 20 and 24-ounce bottles and convenience stores sell 32 and 44-ounce cups.

Sugar, used to sweeten the taste of most sodas, has a lot of calories. These calories are termed “empty” because they offer no nutritional value. When looking at the nutrition facts label on a 12-ounce can of soda, you’ll see it contains approximately 40 grams of sugar. One teaspoon of sugar from the sugar bowl equals four grams. This means you are drinking 10 teaspoons of added sugar in every 12-ounce can of soda.

Here’s a quick overview of the amount of added sugar found in a variety of drinks consumed by Americans:

  • 20-ounce bottle of Coca-Cola contains 64 grams of sugar.
    • This equates to 16 teaspoons of added sugar, the same amount of sugar found in five Little Debbie Swiss Rolls.
  • 15-ounce bottle of Minute-Maid Apple Juice contains 49 grams of sugar or 12 teaspoons of added sugar.
    • The same amount of sugar found in 10 Oreos.
  • 23-ounce can of Arizona Green Tea with Ginseng and Honey contains 51 grams of sugar or the same amount of sugar in 30 Hersey Kisses.
    • This equals 13 teaspoons from the sugar bowl.
  • One Starbucks grande Iced Vanilla Latte contains 28 grams of sugar.
    • This equals the sugar in two and a half Krispy Kreme doughnuts.


AHA cut out added sugars infographic. Click it to see more!

The American Heart Association recommends limiting the amount of added sugars consumed. For most women, that’s no more than 100 calories per day, or about six teaspoons of sugar. For men, it’s 150 calories per day, or about nine teaspoons. Check out the AHA infographic by clicking on the image.

Of all the liquids we could drink, water is the very best for quenching our thirst. And, water is the ultimate diet drink because it has no calories. Replacing sugary drinks with water may help with achieving a healthy weight. In addition, our bodies need water to function. Water moves nutrients through our system and keeps us hydrated. Sip smarter and learn about healthier choices with this infographic.

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HealthTrip: Slip, Slap, Slop. Summer Sun Safety. (Say that five times fast)

CDC Protect the skin
by Liz Stovall, Division Manager- Fitness and Wellness

Some people think about sun protection only when they spend a day at the lake, beach or pool. But, sun exposure adds up day after day, and it happens every time a person is in the sun. While brief exposures to sunlight help the body make Vitamin D to stay healthy, too much sunlight can cause cancer. That’s why sun-safe habits should begin in childhood and last a lifetime. Everyone’s skin and eyes can be affected by the sun and other forms of ultraviolet (UV) rays. Tanning occurs when UV radiation is absorbed through the skin. It causes an increase in the activity and number of melanocytes, the cells that make the pigment melanin. Melanin gives the skin its color. It also helps to block out damaging UV rays up to a point. While sunburns are thought to increase a person’s risk of skin cancer, UV exposure, even without a sunburn, can raise skin cancer risk.

Take these steps to stay sun-safe:

  1. Slip on a shirt and sunglasses: When out in the sun, wear clothes that protect the skin as much as possible. Clothes provide different levels of UV protection. Long-sleeved shirts, long pants, or long skirts cover the most skin and are the most protective. Many companies now make clothing that is light-weight, comfortable, and protects against UV exposure, even when wet. These sun-protective clothes may have a label listing the UV protection factor (UPF). The higher the UPF, the higher the protection from UV rays. UV-blocking sunglasses are also important for protecting the delicate skin around the eyes. The ideal sunglasses should block 99% to 100% of UVA and UVB rays. Before you buy, check the label to make sure it reads “UV absorption up to 400nm.” Sunglasses labeled “cosmetic” block only 70% of UV rays. If there is no label, don’t assume the sunglasses provide any protection.
  2. Slap on a hat: A hat with a two to three-inch brim all around is ideal. It protects areas often exposed to the sun such as the neck, ears, eyes, forehead, nose and scalp. A shade cap (which looks like a baseball cap with about seven inches of fabric draping down the sides and back) is also good. A baseball cap protects the front and top of the head but not the back of the neck or ears, where skin cancers often grow. Straw hats are not recommended unless they are tightly woven.
  3. Slop on the sunscreen: Apply sunscreen to the skin to help protect against the sun’s UV rays. Sunscreens come in many forms – lotions, creams, ointments, gels, wipes, and lip balms, to name a few. Choose a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or higher (broad spectrum means that the sunscreen blocks both UVA and UVB rays). Be sure to use enough and re-apply every couple of hours while you’re in the sun. Best practice is to use sunscreen as one part of your skin care routine, especially if staying in the shade and wearing protective clothing aren’t available as your first options. Some cosmetics such as moisturizers, lipsticks, and foundations, are considered sunscreen products. Be sure to always check the label first.

Additional sun-smart ideas:

  • Protect children from the sun: Since they tend to spend more time outdoors, children need special attention as they can burn more easily than adults. Parents and caretakers should be sure their children wear clothes, hats, sunglasses, and sunscreen to protect from harmful UV rays.
  • Limit midday sun exposure: UV rays are most intense during the middle of the day, usually between the hours of 10:00 a.m. and 4:00 p.m. To check the sun’s intensity, use the shadow test. If a person’s shadow is shorter than they are, the sun’s rays are the strongest. If possible stay out of the sun during this time of day.
  • Avoid tanning beds and sun lamps: Tanning beds and sun lamps give out both UVA and UVB rays. These rays can cause serious long-term skin damage and can lead to skin cancer.

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