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Biking    Golf    Hiking    Running    Sports    Swimming    Walking   
BIKING
Also see: BICYCLES

- Approx. 800 people are killed each year while riding bikes
- Children are twice as likely as adults to be hit by a car while riding a bike

BEFORE RIDING:
Put your name and phone number on your helmet - so someone can call your home if you are seriously injured
____ Stretch the muscles in your legs, back, upper torso and arms
____ Wear a helmet (meets ANSI standards)
____ Wear gloves - for comfort while riding and to protect your hands if you fall
____ Test your brakes - so you'll know how quickly you can stop and how much pressure you can apply without flying over the handlebars

If you'll be mountain biking:
____ Be familiar with the terrain you'll be riding over - to reduce risk of crashing

Take:
____ Pump
____ Spare inner tube
____ Tools, e.g., for changing tire
____ Lock and key

WHILE RIDING:
If you're going to fall:
____ Avoid putting all of your weight on either of your hands
____ Try to roll your body to reduce the impact

AFTER RIDING:
____ Stretch muscles again

For more information on biking and bikes:
____ Check out the FAQ's (Frequently Asked Questions) at downtube.com

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GOLF
Also see: LIGHTNING, SPORTS

Before playing:
____ Check the weather forecast
If a lightning storm might occur while you play:
____ Determine if the course has lightning monitors installed
Regularly:
____ Check the lightning monitors

If you're aware that there's a lightning storm nearby:
Immediately:

____ Stay away from all metal objects
____ Avoid being under a tree
____ Stay out of water
____ Avoid holding metal objects, e.g., golf clubs, golf carts
____ Go into a building or a vehicle with windows rolled up
If there are no buildings or vehicles nearby:
____ Squat with feet together and hands over ears
____ Suspend play until at least 30 minutes after it appears the storm has passed - most lightning strikes occur at the beginning or end of a storm

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HIKING
Also see: BACKPACKING, CAMPING

WELL BEFORE BACKPACKING:
____ Plan to go with others, not alone - your campanion can get help if you get hurt
____ Start breaking in new shoes, boots, clothes, etc.
____ Take a first aid course
____ Take an orienteering course
____ Plan to wear clothing to protect against poison ivy, etc., e.g., long pants, long-sleeved shirt, long socks

Shortly before:
____ Ensure your name and phone number are on all items which are susceptible to being lost or stolen
____ Listen to radio and/or watch TV for:
          - Traffic conditions
          - Weather forecast - so you can wear appropriate clothing and take appropriate gear, e.g., umbrella
____ Apply lotion (e.g., barrier cream) to protect against poison ivy
____ Talk to rangers, etc. about local hazards, e.g.:
          - Wildlife
          - Spiders

Items to take:
____ Pocket knife
____ First aid kit including:
          - Antibiotic ointment
          - Bandages
          - Gauze
          - Tourniquet
____ Snake bite kit
____ Sunscreen/sunblock
____ Hat (e.g., one with cloth flap(s) and/or a wide brim - to protect your head and neck from sun exposure
          - Indicator of sun intensity (some can be stuck onto your skin)
____ Extra socks (cotton and wool)
____ Identification - in case you become sick or injured
____ Medical information - in case you become sick or injured
____ Camera and film
____ Pedometer

Wear:
____ Clean wool socks (- for cushioning) over light cotton socks (- to absorb perspiration) - dirty socks may cause blisters
____ High leather boots/shoes - to protect and support your ankles

WHILE BACKPACKING:
Regularly:

____ Make noise occasionally (e.g., shout, hit trees with stick, wear a bell) - so you don't surprise bears, especially a mother with cubs)

If you notice any soreness on one of your feet:
____ Stop right away
If the sore spot is red:
____ Tape a patch of moleskin over the spot with adhesive tape
____ Change your socks

If you get a blister:
____ Wash the area with soap and water
____ Sterilize a needle or pin in a match flame
____ Pierce the blister at an edge and let it drain
____ Cover the area with a patch of sterile adhesive gauze

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RUNNING

Well before running:
____ See a doctor to determine advisiability of you running

Items to take:
____ Key to house and/or vehicle
____ Pen and paper, and/or, tape recorder - to record ideas which occur to you while running
____ Bar bells - to help condition/strengthen your arm muscles - to throw at a person or animal who attacks you
____ Carry a stick or other item to protect you against potential attackers (people and animals) - carrying a stick, etc. will signal to others that you are prepared for an attack

Right before running:
____ Drink liquids
____ Try to use the bathroom
____ Do a light warm-up, e.g., walk briskly or run slowly
____ Stretch, especially thigh, calf and abdominal muscles, e.g.:
          - One at a time, while standing and keeping the upper leg parallel to the other leg, pull your heel up towards your buttocks
          - While standing, lean your upper torso to the front, back and each side
          - One at a time, while standing, place one foot behind you and lower the heel to the ground
          - While standing, spread your legs wide apart, then one at a time, bend one knee to lower yourself towards that foot and keep the other leg straight

While running:
____ For optimum aerobic exercise, maintain a pace at which you can still talk without too much trouble
If you are attacked:
____ Don't let attackers take you to a secondary crime scene - they're more likely to kill or seriously hurt you and/or rape you if they can get you to a location of their choosing

After running:
____ Continue exercising lightly for a short period

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SWIMMING
Also see: BATHING, POOLS

____ Be aware that a child can lose consciousness within approx. 2 minutes in water and drown within approx. 6 minutes

Before:
____ Don't take anything you won't need and don't want to lose, e.g., some items in your wallet
____ Avoid areas where boats, jet ski's, etc. might operate - it's very difficult for operators of boats, jet ski's, etc. to see swimmers

While swimming:
____ Never dive into water if you don't know the depth or if you know it's shallow

BAY BEACHES:
____ Ask lifeguards, visitor information center, etc.:
          - Is water polluted?
____ Ensure a lifeguard is on duty nearby

OCEAN BEACHES:
Before:

____ Ask lifeguards, visitor information center, etc.:
          - Is water polluted?
          - Are rip currents common?
____ Ensure a lifeguard is on duty nearby
____ Be prepared for rip currents

During:
If you feel yourself being pulled out to sea:

____ Don't panic
____ Go with the flow
____ If able, swim parallel to the beach, not towards the beach
____ If there are lifeguards in the area, wave your arm(s) back and forth above your head

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WALKING
Also see: CROSSING STREETS

If you are attacked:
____ Don't let attackers take you to a secondary crime scene - they're more likely to kill or seriously hurt you and/or rape you if they can get you to a location of their choosing

IF WALKING FOR EXERCISE:
____ Carry a stick or other item to protect you against potential attackers (people and animals) - carrying a stick, etc. will signal to others that you are prepared for an attack
____ Carry small bar bells - to help strengthen/condition your arm muscles - to throw at a person or animal who attacks you
____ Carry water (could carry bottle in each hand instead of bar bells) - to drink and to throw at a person or animal who attacks you

IF WALKING TO GET SOMEWHERE:
Going through a revolving door:

____ Keep your purse in front of you (so thief can't grab purse after you're already committed to going through)
If there's a distraction, such as someone bumping into you or spilling something near you:
____ Check that your wallet, purse, etc. is still there
If you're missing anything:
____ Yell "THIEF!" at the person who caused the distraction
If you and others around you are not missing anything:
____ Consider telling the nearest authority (e.g., security, police) that you suspect that that person is a thief

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