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Purdue Extension Martin County Blast June 12, 2023

MARTIN COUNTY 4-H TRACTOR DRIVING CONTEST RESULTS

Martin County 4-H Tractor Driving Contest was held at the Martin County Fairgrounds on June 10, 2023. This year we had 9 4-Hers participate in the competition. They had the option to compete in Ag Tractor, Lawn & Garden, or Zero-Turn. We want to thank the club leaders for all they do to help these 4-Hers. Come join us at the Martin County 4-H fair July 7th-11th to see more awesome exhibits from the 4-Hers.

 

Ag Tractor

Senior Division –

Russell Mauder: Blue, Champion, Grand Champion

Eli Ausbrooks: Blue, Reserve Champion, Reserve Grand Champion

Junior Division-

Jax VanMeter: Blue, Champion, Grand Champion

Jocelyn Craney: Blue, Reserve Champion, Reserve Grand Champion

Lawn and Garden

Senior Division –

Russell Mauder: Blue, Champion, Grand Champion

Junior Division –

Jax VanMeter: Blue, Champion, Grand Champion

Jase Dages: Blue, Reserve Champion, Reserve Grand Champion

Mason Mathies: Blue Ribbon

Jocelyn Craney: Blue Ribbon

Landon Worm: Blue Ribbon

Colton Worm: Blue Ribbon

Hunter Hilderbrand: Blue Ribbon

Zero-Turn

Senior Division –

Russell Mauder: Blue, Champion, Grand Champion

Junior Division –

Jax VanMeter: Blue, Champion, Grand Champion

Mason Mathies: Blue, Reserve Champion, Reserve Grand Champion

Jase Dages: Blue Ribbon

 

 

 

 

4-H GUIDES NEEDED! 

Calling 4-H members who want to help guide newer members during static project check-in!  The check-in times are on Thursday, June 29th & Wednesday, July 5th, with guides needing to arrive at 5 pm.  Let Dena or Michelle know at 812-295-2412 that you want to be a Martin County 4-H Guide! 

 

2023 MARTIN COUNTY 4-H HANDBOOKS ARE AVAILABLE

You may request a copy of the 4-H Handbook from your club leader, Extension Office, search Purdue Extension Martin County 4-H Handbook 2023 on the internet or use the provided link to access on the website. 

https://extension.purdue.edu/county/martin/_docs/2023-4-h-handbook-martin-county-final-.pdf?fbclid=IwAR1xEZ4nkR4ltXlDJUAp65TprLPakrT5ezrCIPQubu7Td6uIyuSwu84qtRQ

 

4-H SCORECARDS ARE AVAILABLE

Are you new to 4-H or a seasoned 4-Her? Either way, reviewing the score cards for projects can help youth decide on how to best set up project exhibits and understand how judging is completed.  PROJECT SCORECARDS can be located at:  https://extension.purdue.edu/4-H/projects/index.html.  It is a great way to work to prepare your exhibit!

 

UPCOMING 4-H CLUB MEETINGS 

DREAM TEAM 4-H CLUB MEETINGS

Location: Loogootee City Park with rain location at St. Martin, Whitfield

Dates & Times:

Tuesday, June 27th          5:30 pm             Prior to fair set up to sign record sheets @

The Martin County 4-H Fairgrounds & Event Center

 

Horse & Pony 4-H Club Meetings

Location: Community Learning Center or Horse & Pony Barn based on weather, Martin County 4-H Fairgrounds & Event Center. Thursday evenings. 

 

JOLLY JUNIORS 4-H CLUB MEETINGS

Location: Truelove Church

Time: All meetings at 6pm

Tuesday, June 27 to sign record sheets at fair set up

 

4-H TRACTOR CLUB

Area III Tractor Contest will be held on Saturday, June 24th at The Knox County Fairgrounds, Bicknell, Indiana. Only county qualifiers may proceed to compete at Area Contest. 

 

The State Tractor Contest is Wednesday, August 9th at The Indiana State Fairgrounds, Indianapolis, Indiana. Only Area qualifiers may proceed to compete at State Contest. 

 

 

Jr. Leaders 4-H Club Activities

Jr. Leaders is for 4-H Members in 7-12 grades.  All are invited to join in for the fun, leadership building, community minded club. Member may join in at any time!

 

Fairs Cares Food Drive now through end of Martin County 4-H Fair

 

VOLUNTEER opportunities

Have you ever thought about a talent you have or a talent you want to develop alongside youth in the 4-H Program? 

 

Purdue Extension & Martin County 4-H is seeking adults to work to MAKE THE BEST BETTER through 4-H programs. Contact Dena to explore how to work together in this way.  No matter how much time you have, volunteering with 4-H makes a difference by helping youth explore and discover the skills they need to lead for a lifetime. There are lots of ways to get involved! Currently, 4-H Club Leaders are needed for All Terrain Vehicle Program, Shooting Sports and STEM/Robotics. Various content specialist and general volunteers are also needed. Looking to help with the 4-H Fair and have some ideas?  Join one of the committees. Wonder how we can continue to bring fun and learning to youth through 4-H all year long? Do you have ideas?  NOW IS THE BEST TIME TO GET INVOLVED!

 

Parents, family and adult friends of 4-H members are often a natural fit to help with programming and is one way to spending quality time with the youth in your lives!

 

PURDUE FAST START FOR HIGH SCHOOL STUDENTS

One way to earn admission into Purdue University is through Fast Start. Indiana Students can take the Modern States online courses for free.  Those who pass a minimum of five corresponding College Board CLEP exams and meet Purdue’s standard admission requirements are assured admission to Purdue and designated Klinsky Scholars. CLEP testing centers are now open along with online options. The Purdue Extension Martin County Office staff are available to help local students access this opportunity! 

 

2023 MARTIN COUNTY 4-H FAIR – FRIDAY, JULY 7 TO TUESDAY, JULY 11, 2023

 

2023 INDIANA STATE FAIR – JULY 28 – AUGUST 20, 2023 Closed Monday & Tuesdays

 

ATTENTION MINI SEWING 4-HER

You are invited!!!

WHAT:  FASHION REVIEW

WHEN:  Friday, July 7, 2023 During the Martin County Queen Contest

TIME:  Please be at the Martin County Fairgrounds FREE Stage ready to model at 6:15 pm.

 

As a Mini Sewing 4-Her, we want to recognize you at the Martin County Queen Contest!!  We encourage you to wear a 4-H t-shirt when modeling.  When you are in grades 3-12, you can add Fashion Revue as a project and model your garment you constructed.  Also participating in the Fashion Revue in grades 3-12 will give you more points on your yearly point sheet. 

CONTACT:  Martin County Extension Office:  812-295-2412 for the needed forms which can be returned on Thursday, June 29 during project check-in OR contact Elizabeth White, Fashion Revue Superintendent 812-709-1368

 

MARTIN COUNTY 4-H FAIR 2023 4-H Related Schedule of Activities

*More activities to be added/subject to change*

 

June 1-June 20

All 4-H exhibits for the fair must be entered on FairEntry.com

                                                            

Saturday, June 10

9:00 am                                    4-H Tractor Contest – All Disciplines

 

Tuesday, June 27

6:00 pm                                    Set up at 4-H Fairgrounds for all 4-Hers, Leaders & Volunteers – check in & out at the tree

 

Thursday, June 29

3:30 pm                                    4-H Fashion Revue Judging, at the Community Learning Center

6:00 pm – 7:30 pm                    Static Project Exhibit Check-In Judging at the Community Building

                                                 Includes Mini 4-H exhibits (excludes 4-H foods, 4-H garden and 4-H floriculture)

 

Saturday, July 1

                                                All livestock purebred animal registration papers due

Quality Assurance training certificates for cattle, swine, sheep, goat, rabbit & poultry exhibitors are due

Health forms for felines & poultry are due

 

Wednesday, July 5

6:00 pm – 7:30 pm                    4-H floriculture, 4-H foods & 4-H garden projects exhibit check in 

6:00 pm – 7:30 pm                    All Open Class Exhibits Check-In

 

Thursday, July 6

6:00 pm – 7:30 pm                    4-H Livestock Check-In

 

Friday, July 7

3:00 pm                                    4-H Cat Show in The Emergency Management Building, Judge, Ann Miller

5:00 pm                                   Silent Auction

5:00 pm                                   Woods on Wheels

5:00 pm                                    4-H Community Building and Vendors Opens

6:00 pm – 9:00                         Carnival Games & Inflatables

6:30 pm                                    Queen Contest

6:30 pm                                   4-H Fashion Revue & Mini Sewing Modeling

 

Saturday, July 8

8:00 am                                    4-H Community Building Opens

8:00 am                                    Silent Auction

8:00 am                                     Pop Up Market

8:00 am – 1:00 pm                    Zephyr Van Moor at the Pop

9:00 am                                    4-H Beef & Dairy Show – Judge, Rodney Klein

1:00 pm – 6:00 pm                   Cruze in Car Show      

1:00 pm                                    4-H Rabbit Show – Judge, Davonne Long

4:00 pm – 7:00 pm                   4-H Horse & Pony Check-In Option 1

5:00 pm                                   Woods on Wheels

5:00 – 8:00 pm                         Health Fair

5:30 pm                                    4-H Poultry Show – Judge, Jason Branson

6:00 – 8:00 pm                         Carnival Games and Inflatables

6:30 – 7:00 pm                         No Fences Garth Brooks Tribute

 

Sunday, July 9

10:00 am – 11:00 am                4-H Horse & Pony Check-In Option 2

1:00 pm                                  4-H Horse & Pony Show  - Judge, Elaine Spaetti

1:00 pm                                   4-H Community Building Opens

1:00 pm                                    Silent Auction

2:00 pm                                   Farm Bureau Games

3:00 pm                                   Corn Hole Tournament

4:00 pm                                   Kiddie Tractor Pull

6:00 pm                                    4-H Goat & Sheep Show – Judge, Kylie Schakel

6:00 pm                                   Baby Show

6:00 pm                                   Gospel Singing

6:00 – 7:00 pm                         Ice Cream Making Contest

6:00 – 8:00 pm                         Carnival Games & Inflatables

 

Monday, July 10

5:00 pm                                    4-H Community Building Opens

5:00 pm                                   Silent Auction

5:00 pm                                    Oreo stacking and watermelon seed contest by Martin County 4-H Jr. Leaders

5:30 pm                                   Face Painting

5:30 pm                                   Pie Baking Contest

5:30 pm                                   Lego with Shoals Robotix

5:30 pm                                   Story Time with Loogootee Library

6:00 pm                                   Animal Tales

6:00pm                                    4-H Swine Show – Judge, Rodney Klein

7:00 – 9:00 pm                         Rodeo

 

Tuesday, July 11

5:00 pm                                    4-H Community Building Opens 

5:15 pm - 6:00 pm                    4-H Projects released & 4-H gratitude station Opens

5:30 pm                                    4-H Supreme Showmanship – Brea Knittel & Evan McClain

7:00 pm                                    4-H Ten year and Last Year Member Recognition

7:00 pm                                   Silent Auction is Released

7:00 pm – 7:45 pm                    4-H Projects released

7:00 pm                                   4-H Gratitude Station Opens

7:15 pm                                    4-H Livestock Auction

 

Wednesday, July 12

6:30 pm                                    Clean up *All 4-H members & 4-H volunteers/leaders*

 

Monday, July 17 to Friday, July 21

8:00 am – 3:00 pm                    Static projects (except foods & garden) for the Indiana State Fair are to be provided to the Extension Office or as individually scheduled by calling 812-295-2412. 

 

Monday, July 31 *****SCHEDULE UPDATED*****

8:00 am to 9:30 am                   Foods & garden projects for the Indiana State Fair are to be provided to the Extension Office or as individually scheduled by calling 812-295-2412.

 

 

INDIANA STATE FAIR 2023 ENTRY BOOKS ARE NOW AVAILBLE

 

Books are now live at the following address:

https://www.indianastatefair.com/p/state-fair/competitions--contests


 

POND WORKSHOP

WHEN:  June 29, 2023

TIME:  6:00 to 8:00 pm

WHERE:  Sugar Creek Sporting Clays & Hunting Preserve

                  2285 Bono Road, Mitchell,  IN  47445

RSVP:  812-279-8117 EXT #3

TOPICS FOR DISCUSSION: 

  • Suitable soils for pond development
  • Fish stocking rates
  • Habitat Management
  • Algae & Aquatic Plant Maintenance

SPEAKERS: 

  • Dena Anderson, USDA-NRCS Soil Scientist
  • David Kittaka, IDNR, District Fisheries Biologist
  • Jimmy Ferguson, Aquatic Control and Pond Maintenance Supervisor.

Bring a Chair and a light supper will be provided.  DOOR PRIZES!

 

INDIANA 4-H PROGRAMS LEAD TO POSITIVE YOUTH DEVELOPMENT

4-H began over 100 years ago and has since grown into the largest youth development program in the nation. 4-H prepares young people to be leaders in their community and around the world through hands-on experiences alongside their peers and caring adults. Backed by a network of more than 6 million youth, 540,000 adult volunteers, 3,500 professionals, and more than 60 million alumni, 4-H delivers research-based programming around positive youth development. 4-H is delivered through America’s 109 land-grant universities and the Cooperative Extension Service, reaching every corner of our nation.

 

In Indiana, 4-H can be found in all 92 counties delivered through Purdue Extension. Community clubs, afterschool programs, school enrichment, camps/workshops, and special interest programs are all ways youth across Indiana can be involved with the 4-H program. The impact of 4-H for life skill development providing college & career pathways is proven.  Volunteer leadership in 4-H provides a part of the critical competencies required for 4-H programming. Thank you to all volunteers! 

 

We invite all youth, kindergarten to twelfth grade, to join 4-H! The program provides opportunity for all!

 

BE TICK AWARE:  LYME DISEASE & PREVENTION STRATEGIES

In this on demand webinar, hosted by Indiana Forestry & Woodland Owners Association (IFWOA), presenter LeAnne Barta of Indiana Lyme Connect shares strategies for preventing tick bites and discuss the ticks found in Indiana, their life stages, and symptoms of tick-borne illnesses like Lyme disease. Visit this website to watch: https://www.purdue.edu/fnr/extension/be-tick-aware-lyme-disease-prevention-strategies-webinar/

 

THE MARTIN COUNTY 4-H JUNIOR LEADER MEMBERS HEAD UP FAIRS CARES PROGRAM

Help the local food banks at the 4-H Fair, July 7-11. For every 5 pounds of non-perishable food items, one state fair ticket will be given ($14 per ticket value). The tickets are limited, but the need for food is not. Please come out and support the food banks. Cash donations for Fairs Cares Program will also be accepted.

 

pie baking contest

Participate in this year’s pie baking contest at the Martin County 4-H Fairgrounds on July 10th.  Bring 2 covered pies to the Community Building on Monday July 10th between 3 – 5 pm.  One pie will be judged and the other pie will be auctioned off or sold by the slice.  Pie judging will start at 5:10pm.  A silent auction of the pies will last until 6:00pm.  Auction winners will be announced at 6:10pm.  All proceeds go to the Martin County 4-H Council.  A registration form can be picked up at the Extension office Monday – Friday 8 to 4 pm and must be completed and returned by July 7th.  Entry fee is $5.00 per pie.  Pies will be judged on crust texture, crust flavor, taste of filling and appearance.  

 

 

STOCKMANSHIP with CURT PATE

WHERE:  Southern Indiana Purdue Ag Center, Dubois, IN

WHEN:  Friday, September 29, 2023 – Beef Focused Program

                Saturday, September 30, 2023 – Sheep & Goat Focused Program

DETAILS AVAILABLE AT:

www.indianaforage.orgwww.indianasheep.comwww.indianabeef.org

From Ryegate,  MT. Curt Pate uses his personal experience incorporating effective stockmanship principles, supports a “for profit” mindset and focuses on highlighting the increased economic benefits of handling stock correctly.  In addition,  Curt recognizes the growing public scrutiny surrounding livestock production and the impact that improved livestock handling practices create for the sustainability of the cattle industry.

 

SOUTHWEST PURDUE AGRICULTURAL CENTER FIELD DAY

PURDUE AGRICULTURAL CENTER, VINCENNES, INDIANA

REGISTRATION NOW OPEN

https://vegcropshotline.org/article/save-the-date-for-southwest-purdue-agricultural-center-field-day-2/

We are excited to announce that the Southwest Purdue Agricultural Center Field Day is scheduled for    June 28, 2023, at the Southwest Purdue Agricultural Center (SWPAC), 4669 N. Purdue Rd. Vincennes, IN.

Purdue researchers and NRCS representatives will present their current research and demonstration projects in fruit and vegetable production conducted at SWPAC. The topics include a cover crop demonstration, high tunnel tomato cultivar evaluation, high tunnel tomato and cucumber disease and insect management, benefits of companion plants, strawberry production, irrigation management, weed management in organic sweet potato, soil health and pepper production, the effect of cover crops on pest and beneficial insects in watermelon production and more! Don’t miss the opportunity to learn from fruit and vegetable production experts.

To register, visit purdue.ag/SWPAC_register.

 

PURDUE SMALL FARM EDUCATION FIELD DAY  2023

https://vegcropshotline.org/article/small-farm-education-field-day-register-now/

WHEN:  July 27, 2023

WHERE:  Purdue Student Farm, (https://www.purdue.edu/hla/sites/studentfarm/

1491 Cherry Lane, West Lafayette, IN  47906

REGISTRATION:  Open Now at:  https://cvent.me/ewWN3b

DEMONSTRATIONS: 9:00 – 12:00 noon EST

Food trucks will be on site for those who would like to purchase lunch after demonstrations end. 

QUESTIONS:  Petrus Langenhoven at 765-496-7955 or Lori Jolly-Brown at 765-494-1296

Visit the website listed above for description of demonstrations.

 

ATTENTION 4-H’ERS, FAMILIES AND VOLUNTEERS.

https://purdue.ca1.qualtrics.com/jfe/form/SV_6PBZzsZibFdXPZs?Source=Stakeholders&fbclid=IwAR1WNXOsMbxO47WYojl2tRMHmiQU5rJNeNQ4f9iCp8PSCx_xwbNqy-OpCEw

 

4-H'ers, families, and volunteers: we need your input!  Click on the above link and complete this survey to tell us about your 4-H priorities & experience. Your answers will help us submit a strong

Lilly Endowment, Inc. funding proposal that has the potential to benefit every IN 4-H'er.

 

HAY HARVEST IS HERE

https://extension.entm.purdue.edu/newsletters/pestandcrop/article/hay-harvest-is-here

To make excellent quality hay, the forage needs to be cut at the right growth stage and packaged into a bale at the right moisture content without incidence of rain damage. As forages mature, protein and digestibility concentrations decline. If the forage is harvested too late, dry matter intake by the consuming animal will be less because of high fiber concentration.

What are “Best Management Practices” associated with haymaking?

  • Take advantage of every hour that the sun shines. While mid-afternoon is the time of day that there is a slight improvement in forage quality because of elevated sugar content, if the weather forecast for drying hay to safe baling moisture is questionable, consider mowing in the morning to have more drying time.
  • Mow the forage with a properly set mower-conditioner so the stems are crimped every three to four inches. This will increase rate of moisture loss.
  • Lay the forage in a wide swath and not a narrow windrow. This, too, will increase drying rate.
  • Consider tedding the crop if there is concern about not getting to a safe baling moisture before inclement weather occurs. Tedding should occur when the moisture is greater than 50 percent to reduce yield and quality loss from the aggressive action of tedding when the forage is too dry.
  • Raking the forage into a windrow should occur when the moisture is around 40 percent. If raked at a lower moisture level, there will be loss of leaves which will result in yield and quality loss. Set the tines on the rake high enough that soil does not contaminate the forage.
  • Bale small rectangular bales at 20 percent moisture, large round bales at 18 percent moisture, and large rectangular bales at 17 percent moisture. Hay baled at too high a moisture content will heat, mold, and spontaneous combustion is possible.
  • Store high quality hay under cover (Examples: properly ventilated building, hay tarp properly secured) to reduce deterioration from weathering. Storing hay on a six-inch layer of very coarse rock placed on geotextile cloth will reduce (not eliminate) deterioration at the bottom of the bales.

The links below are videos about the process of making dry hay and timing of the hay harvest.

The Process of Making Dry Hay – YouTube           Timing of the Hay Harvest – YouTube

Many of you have put much effort into producing the forage thus far. Use best management practices to get the forage cut, dried and into storage. Be safe!

 

EARLY SOYBEAN PLANTING YEARS:  DROUGHT-STRICKEN OR BIN-BUSTING YIELDS?

https://extension.entm.purdue.edu/newsletters/pestandcrop/article/early-soybean-planting-years-drought-stricken-or-bin-busting-yields/?

June 2, 2023

By: Shaun Castell

Indiana soybean planting in 2023 is following the same track as 1988 and 2018, which could be devastating or bin busting! As you may or may not recall, 1988 was one of the worst droughts we have experienced. Indiana soybeans yielded 27.5 bu/ac, which was 11.5 bu less (30% reduction) than the trend yield (39 bu/ac). The only year with a faster pace was another drought year—2012. Late season rains saved the 2012 crop and Indiana yielded 44.0 bu/ac (5.8 bu below yield trend, ~12% reduction). Soybeans were planted at a fast pace in 1991 due to dry and drought conditions, but the yields were nearly unaffected (3% less than trend).

 Indiana has had six years that soybean planting progress was substantially faster than the five-year average (Figure 1). Three of those years were drought years (1988, 1991, 2012) while the other years (2018, 2020, 2021) were yield-breaking years!

Timely planting of soybean (some may call it “early planting”) is the foundation for building great yield potential of soybean. Soybean usually develop more trifoliate nodes (and thereby, mainstem pods later in the season) with plants that have shorter internodes and more reproductive branches. These soybeans usually intercept more sunlight, accumulate more thermal energy, close the row earlier in the season, and extend reproduction duration. All of these physiological effects provide promise of high yields, which seem to match the advanced planting progress of 2018, 2020, and 2021. In fact, Indiana soybean yield record was surpassed with each of these early planting years (57.0, 57,5, and 59.5 bu/ac, respectively).

Soybeans are rated 70% good to excellent as of May 30th, which speak to the number of timely planted fields that were able to get well established (i.e., plant population and root system). These soybeans will continue to root deep with benefits for later season water needs during seed fill. A few of the early (~early to mid-April) and later planted (~late May) fields have or will be struggling with adequate stand establishment and early season development. These fields will be more prone to negative yield effects as the return of rain is delayed. At this point, we have a lot of season left to make up for shortfalls in soil moisture.

 

 

WALKING IS THE SINGLE MOST POPULAR ADULT EXERCISE IN THIS COUNTRY

https://www.eatgathergo.org/wp-content/uploads/2021/09/21-PNEP-4084_Logo_Update_to_PDFs_BEING-ACTIVE_Lesson03_0901_OUT.pdf

 

And why not? It’s safe, easy, and cheap. Best of all, it makes us look and feel great. Studies show that a regular schedule of brisk walking has several benefits: • Improves circulation and helps heart and lungs work more efficiently. • Burns calories to help lose extra pounds or maintain ideal weight. An average 150-pound person walking at a speed of about 2 miles per hour will burn about 240 calories in an hour. • Eases tension. You can walk to think—or walk to not think. • Boosts energy. What makes a walk a workout? The short answer is pace and time or distance. When you are walking to exercise, you don’t stroll or stop to window shop. After an initial warm-up, you move out at a steady pace that is brisk enough to make your heart beat faster and to cause you to breathe more deeply. Walking needs to be done for at least 30 minutes if your body is to achieve any “training effect.” Use the “talk test” Benefits are highest when you walk as briskly as your condition permits. The “talk test” can help you find the right pace. If you are too breathless to talk, you’re going too fast. If you develop dizziness, pain, nausea, or other unusual symptoms when walking, slow down or stop. If your problem persists, see your physician before walking again. Wondering what to wear? Choose shoes that are comfortable and provide good support. Cushioned shoes with a slightly elevated heel and arch supports are preferable. Good running shoes are good walking shoes. Select loose, comfortable clothes for your walks. In cold weather, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help to trap heat, and they are easy to shed if you get too warm. At night, wear light-colored clothing or a reflecting band. To maintain the proper body heat, always wear a cap during cold weather. Walk with style These tips will help you feel (and look!) better during and after your walking jaunts: • Keep your head erect and back straight. Let your arms swing loosely at your sides. • Stay relaxed, breathe deeply, and take comfortable steps. • Always land on your heel and roll forward, finally pushing off the ball of your foot. Walking flat-footed or on the balls of your feet may cause fatigue or soreness. • Toes should point straight ahead. “Toeing-in” and “toeing-out” are inefficient ways of walking and may aggravate or contribute to leg/hip joint problems. • Always warm up (and cool down) with 5 minutes of slow walking. Stretch slowly afterwards to improve flexibility and reduce the likelihood of muscle soreness. • Monitor your speed with the “talk test.” • Walk safe. Watch for dogs, cars, and bicycles. Face oncoming traffic. Do not assume drivers see you. • Compete only with yourself. Individuals of similar ages and build vary widely in their capacity for exercise. Focus on steadily improving your own performance, not walking farther or faster than someone else.

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