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Showing posts with label Preparation. Show all posts
Showing posts with label Preparation. Show all posts

Wednesday, February 2, 2022

“How to Make a Fire Evacuation Plan for Your Home”

 


When you’re busy with everyday life, the idea of your home catching on fire might seem like a distant threat. But a blaze can erupt unexpectedly, such as from a cooking mishap, a dropped cigarette, or faulty heating, lighting, or electrical appliances. The flames and smoke could spread through your home within 1 or 2 minutes, leaving you little time to escape. A fire evacuation plan can help everyone in your home escape safely.

HOW DO YOU CREATE A FIRE EVACUATION PLAN? Install smoke alarms on each level of your home. Place one in and outside every room where someone sleeps Your smoke alarms need to be interconnected -- meaning if one sounds off, they all do -- to meet safety codes. Teach everyone in your family, especially children, what your smoke alarms sound like. Explain that if an alarm goes off, it means everybody needs to go outside and stay out. Only fire crew members should go back inside a burning building for people or pets.

CHECK FOR EXITS AND ESCAPE ROUTES: Walk through your home and look for two ways (if possible) to get out of each room, like through a door and a window. If you have kids, you could draw a simple floor-plan map of your home and mark these ways out. Let your family members know that the safest escape route during a fire is the one with the least smoke and heat. Choose a place for all of you to meet outside, and mark it on your map. The meetup spot should be a safe distance from your home, like at a neighbor’s house, a light post, or a mailbox.

SET UP A FAMILY CONTACT PLAN: Tell each of your family members who they should call in case you can’t find each other once you’re outside.

DOUBLE-CHECK SECURITY DEVICES. Do your windows or doors have security bars? If so, make sure the bars have built-in emergency release devices, so you can open them right away in case a fire breaks out.

BE READY TO ASSIST LOVED ONES: You might be living with relatives who would need help getting out of the house during a fire, like:

  • Babies or children younger than 6 years old
  • Elderly adults
  • Someone who has trouble moving

Choose able-bodied family members to help these loved ones during practice fire drills and in case of a real fire. Assign backup helpers if you can, too, in case your first choices aren’t home.

LEARN THE FIRE DEPARTMENT’S PHONE NUMBER. Write it down, put it into your cellphone, and help everyone in your family memorize it. In general, call the fire department or 911 after you’ve safely escaped outside.

MAKE SURE YOUR HOME’S STREET NUMBER IS VISIBLE: It should be easy to see from the road, so fire crews and other first responders can spot it. If it isn’t visible, paint it on the curb or install numbers on the front of your home.

SHARE YOUR FIRE EVACUATION PLAN. When guests stay in your home, tell them about your plan. If you or someone in your family stays overnight at a friend’s home, ask them if they have a fire escape plan. If they don’t, you could offer to help them make one. It’s extra important to ask when your child sleeps over at a friend’s house, for example.

HOW SHOULD YOU TEST YOUR PLAN? Once you’ve written down your fire evacuation plan and discussed it with everyone in your home, take these steps to make sure it works well:

RUN A PRACTICE FIRE DRILL TWICE A YEAR: Try it once at night and once during the day. Use your smoke alarm’s test button to sound the siren -- or simply shout “fire” -- and then put your evacuation plan into motion. Have everyone who lives with you participate and practice it using different ways out of the home. Aim to have everybody get outside of your home in under 2 minutes. If it takes longer, try again. You can download the “Make Safe Happen” app for a timer to practice your evacuation plan.

TEST YOUR SMOKE ALARMS: Follow the manufacturer’s directions on how to do this. Check the alarms once a month to make sure they’re working -- many alarms come with a “test” button. Replace the batteries at least once a year, too. When you practice a fire drill at night, use your alarms’ “test” function to find out if the sound wakes up your loved ones. If it doesn’t wake them, assign someone to wake any heavy sleepers in your home in case of a real fire.

REMIND OTHERS TO CLOSE DOORS. Studies show that closed doors can create a barrier between you and harmful smoke, carbon monoxide, and flames during a fire. If someone is trapped in a burning building, closed doors can potentially save their life if they aren’t able to escape. Experts have found that during a fire, rooms with closed doors had temperatures of less than 100 F, while rooms with opened doors were over 1,000 degrees. In larger buildings (like apartments or other high-rise complexes), most fire codes require doors to be spring-loaded so that they’ll automatically close during a fire. Open doors can allow for deadly smoke to spread quickly through large buildings. If doors aren’t automatically closing behind you, close them as you exit the building during a fire.

TEACH YOUR CHILDREN. Help them get the hang of the escape plan by practicing it during the day first. Then do a fire drill at night after they’ve gone to sleep. You can tell them before bedtime that you’re going to do a drill, so they’re not scared when you wake them up. It’s also a good idea to show your children how to:

  • Escape by themselves in case you can’t help them
  • Use the back of their hand to check closed doors for heat before they open them
  • Find a different way out if a door feels hot
  • Close any doors they pass through on their way out. This can slow the fire’s spread and buy more time to escape.

Also, teach your children how to stop, drop, and roll to help put out the flames if their clothes catch fire. This means they should:

  • Stop where they are.
  • Drop to the ground and cover their eyes and mouth with their hands.
  • Roll over and over and back and forth until the flames are gone.
  • Ask a grown-up to help them cool the burn and get them medical care.

PRACTICE CRAWLING UNDER SMOKE: A real-life fire can give off thick smoke that makes it hard to breathe and see. If you need to escape through a smoky part of your home, drop to your hands and knees to get under it. Practice this during a fire drill by having everyone crawl to an exit.

KEEP ESCAPE ROUTES CLEAR: Move any items that could block a door or window and make it harder to get out. Barriers to be aware of include:

  • Furniture
  • Padlocks
  • Toys
  • Christmas trees or other decorations
  • Hurricane shutters
  • Nails or paint holding a window shut
  • Plastic window insulation for cold weather

CONSIDER ESCAPE LADDERS: If you live in a two-story home, it’s important for everyone (kids included) to be able to escape from rooms on the second floor. You could consider installing escape ladders in or near windows to make this possible. Follow the manufacturer’s directions on how to set up and use a ladder. You’ll need to do this quickly during a fire, so practice. Also have your children practice climbing down the ladder from a first-floor window, only while you or another adult watches them. Keep any escape ladder you buy near the window where you intend to use it, so you’ll know where to find it during a fire.

WHAT SHOULD YOU DO IF YOU LIVE IN A HIGH-RISE? If you live several stories off the ground in an apartment or condo unit, your fire evacuation plan should include: Learn about all the fire safety features in your building. These could include fire alarms, sprinkler systems, and an escape plan for all residents. You can ask your landlord or the building’s manager to walk you through these features. If your building doesn’t have a sprinkler system, ask your landlord or the managers to install one. Find out where all the exit stairs on your floor are. That way, if one flight of stairs is blocked by smoke or fire, you can use another one. In general, you shouldn’t use a building’s elevator unless the fire department tells you to. Still, some buildings have elevators that are meant for emergency use. If your building has one, it should have a marking or sign that specifies it’s safe to use in case of an emergency.

Check your floor’s exit and stairwell doors. They should be:

  • Clearly marked as exits
  • Not blocked by clutter
  • Not locked or sealed off by security bars

If you see flames or smoke in your unit or in the building, pull the fire alarm before you leave to alert your neighbors and the fire department. If you hear the fire alarm go off, don’t open any closed doors in your unit until you use the back of your hand to feel for heat. If the door is hot, try to find another safe way out. If it’s cool, you can open it. Close all doors behind you on your way out. If you hear an announcement through your building’s speaker system, listen carefully and follow the instructions.

WHAT IF YOU GET TRAPPED DURING A FIRE? Heavy smoke or flames might block your escape routes. Or you might be trapped in a high-rise apartment or condo with no safe way down. Use these steps to seal yourself in for safety while you wait for a fire crew.

  • Shut all doors between yourself and the fire.
  • Plug door cracks and cover air vents with duct tape or wet towels to block smoke.
  • If possible, open any windows in the room at the top and bottom so fresh air can come in. Close them if it makes the smoke worse.
  • Call the fire department or 911 and tell them exactly where you are. Once they arrive, try to flag them down by waving a flashlight or a bright cloth out the window.

BY: Evan Starkman, WebMD

SOURCES:

National Fire Protection Association: “Clear Your Escape Routes!” “Escape Planning,” “Home Structure Fires,” “How to Make a Home Fire Escape Plan,” “Know When to Stop, Drop, and Roll,” “High-rise Apartment and Condominium Safety.”

American Red Cross: “The 7 Ways to Prepare for a Home Fire.”

Ready.gov: “Practice Your Home Fire Escape Plan.”

Federal Emergency Management Agency (FEMA): “Every Second Counts: Plan 2 Ways Out!” “Smoke Alarm Outreach Materials.”

AP News: “Bronx apartment fire kills 19, including 9 children.”

International Fire Chiefs Association: “UL FSRI Survey: More Americans Close Doors for Fire Safety, But There is Still Work to Do.”

Fire Safety Research Institute: “Close Before You Doze.”

2015 International Fire Code (IFC): “Fire and Smoke Protection Features.” 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 
 

Tuesday, May 26, 2020

“Get Started With Exercise to Lower Blood Pressure”



EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes, or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts, and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: THE DASH DIET - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80.  

BEYOND EXERCISE: LOSE 10 POUNTS - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking, and avoid processed meats and canned foods.

REVIEWED BY: James Beckerman, MD, FACC on September 09, 2019

REFERENCES:


National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."
UpToDate.com: "Exercise in the treatment of hypertension."
WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."
WebMD Health News: "A Little Walking Cuts Blood Pressure."
American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”
Health.gov: "Dietary Guidelines for Americans 2010."                      
Go RED for Women: “Know Your Numbers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)


The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  


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