Summer bike riding; how to be wheelie careful.

I can still remember my first bicycle; it was a hand-me-down from my older brother. It had a blue frame, white handlebar grips and a multi-color banana seat. It didn’t matter to me that it was an older used bicycle, all I cared about was that it was all mine.

A bicycle is the first form of transportation most of us use, but typically once the training wheels are gone so is the education. However, each year 100 children die and 245,000 are injured as a result of a bicycle-related accident.

Not all of these accidents are caused by lack of skill or education of the rider; often a poorly maintained bicycle is to blame. The ABC quick check (detailed below) takes less than five minutes and can help to prevent injuries and inconveniences (like a broken chain far from home).

A is for Air: Check the air pressure in your tires. Similar to a car, the recommended air pressure (or PSI) is written on the sidewall of your tire. Use a pressure gauge to reduce the risk of injuries caused by over or under inflation.

B is for Brakes: Pay attention to the wear on your brake pads. Most brake pads have grooves cut in them to help clear debris. When any part of those grooves disappear it’s time for new pads. Also, hold down your brake lever and check to see that your brake pads only make contact with the rim and not the rubber of the tire.

C is for Chain and Cranks: Be sure your chain is rust and gunk free. Pull on your cranks (what attaches your pedal to your bike) to see that they are not loose.

Quick Release: Many bikes have quick release tires and seats. Make sure your quick releases are tightened and secured in a way that won’t catch clothing on the release. If your bicycle does not have quick releases, it is still a good idea to check that your tires, seat, and handlebars are all properly tightened and secured.

Check: Take a slow, short ride to check that your bike is working properly.

After your bike has been checked, looking at your helmet should be your next step. Wearing a properly fitted helmet is crucial to bike safety. Be sure to check your helmet before each ride for cracks or dents that may make it less effective in the event of a crash.

Once you are cruising through the neighborhood the keys to safe cycling are visibility and predictability. In most riding situations you’ll need to know how to ride safely around cars, other cyclists, and pedestrians. The best way you can stay safe around such a wide variety of road users is to be seen and predictable with your actions.

• Ride where people can see you. Many children and new cyclists tend to ride only on the sidewalk. While it can be safer to travel on the sidewalk in busy areas, it is actually safer to travel in the same direction as traffic on the road.

• Wear bright clothing. It is important to be as visible as possible. Wear colors like yellow, orange, and red to increase your visibility. Keep a yellow reflective vest handy in case you are wearing darker clothing or are riding at night.

• Use a front white light, rear red light and reflectors at dusk and in bad weather. Just like a car has front headlights and rear red running lights, a bicycle should too. Many cyclists turn on their lights no matter what time of day or weather conditions to increase visibility.

• Make eye contact. Eye contact can communicate our intentions. When at a four-way stop, take a moment to make eye contact with other drivers before proceeding through the intersection. This ensures that other drivers see you and do not try to use the intersection at the same time.

Bicycle hand signals

• Scan, signal, scan before you turn. Scanning the area around you ensures the lane is free and also alerts motorists in the lane that you are about to change your position. You should then signal your turn, and then scan again before turning. 

• Signal your turns. After you scan to check if the lane you want to use is free, you must signal your intentions. Signaling on a bicycle is just like signaling a turn in a motor vehicle. You should signal for 4-6 second before returning your hand to the handlebars.

Can’t get enough bike safety?  Join us for the Bike Block Party on May 18, 2019 from 10:00 am to 2:00 pm at the Plattsburgh Farmer’s Market. The first 125 participants will receive free safety gear and a new, properly fitted helmet!

Be Seen, Be Predictable, Stay Safe

Kim Cummins

Bike Block Party Planning Committee

10 Tips to Stay Well

We asked Clinton County Health Department (CCHD) staff for their advice on staying well during this long winter stretch. They answered the call in droves and we have created our top 10 Tips to Stay Well. Follow all of the tips or focus on one; they are as unique as we are!

Wash your hands

Wet, Lather, Scrub, Rinse, Dry. Whether you are sick or not, wash your hands often, scrubbing for at least 20 seconds and avoid touching your eyes, nose and mouth. Good hand hygiene can help protect you, your family and others against the spread of germs this flu season.

Get fresh air

We spend 90% of our life indoors but getting outside can have a positive effect on our physical and mental health. Sunshine boosts your vitamin D levels and the light can improve your mood. Spending time outdoors may also help to improve your concentration. And you can’t beat the view! Bundle up and explore the North Country this winter.

Stay physically active

“I don’t have time. It’s too expensive. I’m tired. It’s too cold” The excuses keep coming. Only half of adults are meeting the guidelines for physical activity. In addition to preventing chronic illnesses, exercise can improve your mental health and sleep patterns. This is especially important during the winter months, as we tend to be less active. Any amount of physical activity can benefit your health; move more, sit less. Drop your excuses – utilize breaks in your day, no matter how short, to get your body moving.

Stay Hydrated

Drink plenty of water during the day whether at work or play. The amount of water you consume each day can play an important role in maintaining a healthy lifestyle. Being dehydrated can lead to fatigue, decrease alertness and concentration. Pick out a fun, reusable bottle and start hydrating today!

Stay curious

Lifelong learning is good for your health. You should exercise your brain just as you would exercise your muscles. Keeping your brain active may help reduce your risk of developing dementia. Feeling stuck inside this winter? Pick up a new hobby, learn a new language or take a class that interests you.

Get your flu shot

A yearly flu vaccine is the first and most important step in protecting against flu viruses. Everyone 6 months or older should get a flu shot each year. Not only can it reduce flu illnesses, it also reduces doctors’ visits, and missed work or school due to flu. If you haven’t gotten yours yet, it’s not too late! As long as the flu virus is still circulating, you can get yourself, or your family, vaccinated. Talk to your doctor today.

Eat your fruits and veggies

Eat a balanced diet with plenty of fruits and vegetables. People who eat more fruits and vegetables as part of an overall healthy diet may reduce risk for heart disease, stroke, obesity, type 2 diabetes and certain types of cancers. Make sure to eat a rainbow; different colored fruits and vegetables contain different nutrients important to your body’s overall health. These antioxidants, vitamins and minerals will help keep your immune system fine-tuned for fighting off all the germs circulating this time of year.

Laugh more

Laughter is the best medicine! It can brighten and lighten your day as well as relieve stress and soothe tension. Over time it can even improve your immune system and relieve pain. If life gets you down, try to find a bit of humor in it. Don’t let the winter blues get you down. Surround yourself with positive people and reminders to stay positive.

Cover your cough

Coughing and sneezing? Keep your germs to yourself by covering your mouth and nose with a tissue. If you don’t have a tissue handy, cough into your elbow. Always wash your hands immediately after. If you do get sick, stay home to prevent spreading your illness to others.

Wear sunscreen

Even during the winter, it takes only 15 minutes for the sun’s ultraviolet (UV) rays to damage your skin. Snow reflects the sun’s rays, which can increase your chance of getting burned. Apply broad spectrum sunscreen with at least SPF 15 before you go outside all year long.

Stay well this winter!

CCHD Staff

Happenings at CCHD: Senior WIC Nutritionist

Happenings at CCHD: Senior WIC Nutritionist

 “The Clinton County WIC Program has been growing healthy families for decades” and I have been working here for a good percentage of those years!  WIC provides an amazing and forever changing environment to work in.  On a daily basis I get to meet and greet new families, including pregnant, breastfeeding, and postpartum women, infants and children up to the age of five.  One thing I love about my job is sharing those oh so precious milestones with our families. The little ones are always quick to offer a great story, laugh or smile to get me through the day. How lucky I am!

One Stop Shop

Who doesn’t like a one stop shop?  The WIC program provides a variety of nutritious foods like milk, cheese, eggs, fruits and vegetables and my co-workers and I provide nutrition education, breastfeeding support and many necessary referrals to other community resources and programs. You can find all of this in one convenient, accessible location – your local WIC clinic! Did you know that we also offer offsite clinics in case you can’t make it to us?

Always Learning

Although WIC stands for Women Infants and Children, some may say it stands for, Wait It will Change.  The WIC program is always growing and adapting, which means I am always learning. As WIC switches from paper checks to the new Electronic Benefit System (EBT)  this fall my co-workers and I will be learning the in’s and out’s. What does this mean for you? An easier and quicker checkout experience for everyone involved…from the WIC participant to the cashier as well as other shoppers in the checkout line.  

It has been a real pleasure for me to meet and serve the wonderful families of Clinton County over the past thirty plus years. Hopefully, I play a small but pivotal part in your lives, like you do in mine. It is truly a sharing relationship. 

For more information on WIC visit http://www.clintonhealth.org/wic.

Arletta Duprey, Senior WIC Nutritionist