Preventing and Treating Gym-born Back Pain

One of the most common gym injuries is back pain. Whether you’re going hard on the elliptical or lifting some heavy weights, it can get you. But don’t let the fear of potentially hurting yourself keep you from working out, instead educate yourself on how you can prevent and treat back pain.

 

Preventing Back Pain

Working out, or keeping your back muscles strong, is actually one of the best things you can do to prevent back injuries. Back pain is more common in people who are not fit, so start exercising today. Of course, that doesn’t mean heavy lifting. Heavy lifting is a big cause of back injuries, so make sure you work your way up to it. Take it easy and listen to your body, and follow these tips to prevent back pain.

  • Core Exercise. As mentioned, working out can help you build up strong muscles in your back to prevent injury. Participate in some low-impact exercise like walking or ellipticals to increase blood flow to the spine.
  • A poor posture can lead to back pain. It’s important to pay attention to your posture throughout the day, especially if you work a desk job. Try to get up every hour or so and walk around. You can also set a timer on your phone to check your posture every once in a while throughout the day.
  • Lifting weights is not a bad thing and can increase the strength in your back muscles. But it’s important to know the proper way to lift weights to avoid injury. If you’re unsure of proper weight-lifting technique, ask the trainer at your gym for some pointers.
  • Overall health. Take care of your body and improve your overall physical health. Just as exercising is important, so are eating right and drinking plenty of water. Getting the nutrients that your body needs will help build up your strength too.

 

Treating Back Pain

Even if we do our best to prevent back injuries, they can still happen. Here’s a list of ways you can treat your back pain.

  • See a doctor. If your pain is severe enough that it’s difficult for you to walk, then it is best to get a professional diagnosis on the problem. A doctor is going to be the best source for a treatment plan to get your back healed quickly.
  • Rest is going to be your best friend when you have back pain (or worst enemy if you don’t like sitting still). Don’t keep working out or you’ll risk injuring your back further. Give your back a few days to rest and then start out slow, stopping if you feel any pain during exercise.
  • Eat anti-inflammatory foods with plenty of fish oils. Avoid the grains and let your body focus it’s innate healing power on the real injury.
  • Massage therapist. See a massage therapist or chiropractor to help work out any aches in the muscles or to realign your back. They can also give you some good recommendations for at home treatment.
  • Icing your back can reduce pain, swelling and spasming, especially during the first 24 hours of injury. Apply ice for only 20 minutes at a time, and then wait an hour before reapplying.

If you’re ever in doubt about a back injury, the best practice is always to consult your doctor before trying to self-diagnose or treat. Take these tips into consideration and do what you can to prevent back pain from enjoying everyday life.

 

Healthy Teeth Hacks for Halloween

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Are you concerned about keeping yourself and your children happy and healthy this Halloween? With walls of candy lining every store and the chance for kids to bring home mounds of free candy, we understand your concern.  But don’t fret, because all you need is a plan. A Sun City West dentist put together this list of tips to help you have a healthy Halloween.

Eat Candy with Meals

Eating your candy with meals can help reduce the risk of tooth decay. The nutrients from your food will help to balance the acid levels in your mouth from the sugary candy. Chewing also produces saliva, which will help to move the candy and sugar particles from your mouth quicker.

Avoid Sweet Snacks

Candy is everywhere right now, but try to keep it as a treat to have with meals. Don’t substitute healthy snacks for candy. Snacking on candy will only increase your risk of getting cavities. Keep snacking to the healthy choices, like fruits and veggies.

Choose Candy Wisely

Some candies are much stickier than others, like taffy and caramels. These will stay on your teeth much longer than other candies, increasing your risk for tooth decay. Another choice you might want to make with candy is the calorie intake. Choose candies with lower calories, and stick to fun-sized versus full candy bars.

Limit Your Stash

Don’t stock up on your Halloween candy early. It will be a constant temptation, especially if it’s a candy you enjoy. Limit the amount of candy you keep in your home to avoid this temptation of snacking on candy. When your kids bring home their bags of candy on Halloween, have them pick their favorites and get rid of the rest by donating it or saving it for food storage or a 72-hour kit.

Drink Water

Drinking water is so important, not only to maintain every healthy bodily function but to help prevent cavities too. Drink water, especially after consuming a sugary treat to help rinse the sugar off your teeth. When you send your children trick-or-treating, send them with a water bottle to help keep them hydrated and to drink after eating their candy early.

Chew Sugar-Free Gum

Chewing sugar-free gum will stimulate saliva production, which will help remove some of the sugar from your teeth. This could be a good item to hand out for trick-or-treaters if you want to give them something a little healthier this year.

Brush and Floss

This may be obvious, but always remember to brush and floss, especially when you’ve been eating candy. Food gets stuck between your teeth and sugar likes to cling to your teeth, so make sure you do your best to continue good brushing and flossing habits through Halloween. Help your children establish good dental hygiene habits to ensure healthy teeth when this sugar-filled holiday is over.

You can still enjoy this holiday and your favorite candies. Just make a plan to keep your family healthy through all of the candy-filled fun.

How To Reduce Stress Behind the Wheel

At any given time during the day, you could be sharing the road with thousands of other motorists. Traffic congestion, commute times, careless drivers, and distracting passengers are just a few factors that can make your daily drive more stressful.

 

Whether you’re stuck in traffic or on a long road trip, here are some helpful tips for reducing stress:

Don’t Forget To Breathe

 

When most people are stressed, they forget to breathe and start to feel the tension rising in their shoulders, necks, and backs. It sounds simple (and maybe too good to be true) but if you are starting to feel stressed out in the car, take a deep breath.

 

As you breathe, think about happy things that make you feel calm. While it may be difficult to picture a secluded beach while you’re stuck in bumper-to-bumper traffic, take a deep breath and give it a try.

Learn To Drive Near Large Trucks

 

Many motorists stress out about having to share the road with semi trucks. The best way to reduce that stress is to learn to drive near large trucks. While some truckers take risks and can be dangerous, most are just trying to do their job and keep their cool, too.

 

Keep your distance, stay out of blind spots, be patient, and learn to recognize when a trucker may be fatigued or distracted. Either way, always allow enough space and try to understand what kind of stress they may be feeling behind the wheel of their big rigs.

Give Yourself Some Extra Time

 

Want to reduce your stress immediately? Give yourself some extra time to get to your destination. Commute times may vary from day to day but running late can be a big stressor.

 

Even if it means cutting back on your binge watching the night before or getting up a half hour earlier in the morning, giving yourself an extra fifteen minutes to a half hour can do wonders for your stress.

 

Ask For Peace and Quiet

 

If you’re a parent, you may feel like a full-time chauffeur. Driving your kids back and forth to extra curricular activities often means that you’re likely to hear complaining, fighting, and Top 40 hits blaring from the stereo. It’s okay to admit that your most precious passengers can be a distraction.

 

As the driver and a responsible parent, you deserve to have some quiet time. Ask your children to stay quiet, especially while you’re driving in high traffic areas. Consider letting your kids “plug-in” to portable devices and hand out headphones to every passenger. While it may not be the bonding experience you were hoping for, it will keep your stress to a minimal.

Stay Hydrated and Well Fed

 

Eating on the go can be a big “no-no,” but if you’re going from place to place, you might not have time to stop for lunch. Rather than eating something from a fast food joint, pack some healthy snacks that you can eat while you’re parked.

 

It may be tempting to stay caffeinated and sugared up when you have a long day ahead of you but drinking water and eating good food will help you feel better, overall.

Keeping Kids Healthy and Safe- Top Things to Remember About School Bus Safety

bus

Even though your child’s school year may be coming to a close, there’s a good chance that he or she may ride a school bus on a class trip or during an activity for a summer program.

 

If your child won’t be riding a big yellow bus until the following school year, it’s never too late (or early) to talk about school bus safety, and it’s always a good idea to keep those reminders fresh.

 

Here are some of the top things to remember when talking to your child about safety on a school bus:

Follow The Same Rules As You Would in the Car

 

Remember the fun you had when you rode on a school bus, as a kid? Riding a school bus can be an exciting experience for children and often it results in them acting out or getting a little “wild” on the bus.

 

Kids are also more likely to act out if they see other kids being silly, too. As a parent, it’s hard to be the person to stop all the fun; your child needs to know what’s appropriate and what’s not. Remind your child that riding the bus is no different than riding in a car.

 

Some examples may include:

 

Always Wear a Seat Belt

 

Depending on what type of bus your child is riding on or what state you live in, there may be no option to wear a seat belt. Federal law requires seat belts on smaller buses, but only six states require the use of a seat belt on a full-size school bus.

 

Sit on the Seat and Face Forward

 

Your child would never kneel or stand on his or her seat in the car or ride while facing backward. Kids are tempting to kneel on bus seats and talk to the people that are sitting behind them. This is unsafe, particularly if the bus were to make a sudden stop.

 

Be a Respectful Passenger

 

While it’s natural for kids to talk a lot and want to listen to music in the car, it can be distracting to the driver. You can’t expect your child to be completely quiet while riding on a school bus with his or her friends, but it’s a good idea to encourage him or her to talk quietly. Stress the importance of being a respectful, distraction-free passenger.

Being Careful On and Around the Bus

 

Many school bus injuries occur when a passenger is entering, exiting, or walking near the bus. Remind your child that the aisle and steps of the bus can become slippery due to spilled water or drinks and that he or she should never run on the bus.

 

Pushing and horseplay also lead to injuries, so remind your children to keep their hands to themselves and never rush the person in front of them.

 

Here a few other things to discuss when walking in front of, exiting, or entering the school bus:

 

  • Are your shoes tied? Loose shoelaces are a tripping hazard.

 

  • Stay away from the back of the bus and stand away from the exhaust.

 

  • Always make sure the bus driver sees you before crossing in front of the bus.

 

  • Look both ways when crossing the street, even when the stop arm is out on the bus.

6 Neighborhood Safety Tips for You and Your Kids This Halloween

Brisk air, crunchy fallen leaves and pumpkins galore is a tell-tale sign that Halloween is right around the corner! Your kids (and maybe even you!) have probably already been brainstorming their costume ideas. This is an awesome opportunity for everyone to get a little creative and have fun! There is so much excitement in decorating for the holiday and choosing the perfect costume that it can sometimes be forgotten that you’ll all most likely be heading out after dark. Though, if you have young kids, you’ll probably be with them all night, but it’s still crucial to keep safety in mind. Consider these 6 safety tips for navigating your kids through the neighborhood this Halloween.

  1. Plan Your Route in Advance

Depending on the size of your neighborhood, how far you’re thinking of walking and how long you’re planning to be out, it can definitely be a good idea to plan your route in advance. Stick to roads you and your kids – and their friends if any are with them – are familiar with so that no one feels lost or tired toward the end of the night. This will also ensure safety since you will be aware of your surroundings

  1. Wear Comfortable Shoes and Make Sure You’ll Be Warm

This tip is key. No matter what you or your kids end up dressing as, it better require wearing comfortable shoes. Everyone will regret it otherwise as you begin to consider the high demand of walking and brisk October air. Which is why you should consider the weather. Depending on what climate your in or how cold the weather has already gotten at this point, make sure you’re all prepared with layers if necessary. It’s best to have it incorporated in the costumes so that you don’t end up carrying all of the extras.

  1. If You’re Driving, Go Slowly

Speed limits through neighborhoods are typically 25, but on Halloween, slow it down even more. If you are driving somewhere, keep your eyes open and scanning for any trick-or-treaters. According to car accident lawyers in Denver at The Sawaya Law Firm, personal injuries are commonly seen. The neighborhood could be crowded with foot-traffic, and you never know if someone will dart out in the street on their way to fill their bags full of candy. 

It would be wise to also consider Halloween parties. This is a time of year when family and friends get the opportunity to dress up and have fun as they enjoy the spooky festivities. Be cautious of any drivers that might be under the influence commuting to and from these types of activities.

  1. Optimize Your Visibility

For extra safety precautions, consider having your kids wear lighter colored costumes so they’re more reflected in the lights at night. Bring at least one flashlight with you. You might even have the kids carry small flashlights. Just make sure they know not to shine them in people’s eyes. Consider adding reflective tape to their costumes or bags of candy or having them wear glow-stick bracelets.

  1. Make Sure Your Group Knows to Stick with You

Make sure everyone knows to stick with you – especially if you have your kids’ friends with you. You’ve probably yelled, “Don’t run!” a million times in your life by now, but don’t stop yet! Remind them that the candy will still be there even if they walk.

  1. Check Their Candy

At the end of the night do a candy check to make sure there are no unwrapped or exposed pieces of candy. Get rid of anything that’s open, and let them enjoy the rest (maybe not all at once though)!

Health Benefits of Riding a Bicycle

As a kid, your bicycle was most likely your main mode of transportation. From school and your best friend’s house to clear across town, you had the energy to ride you bike for hours a day. Then you got your driver’s license and there was no looking back, nor did you make time to ride your bicycle. If your beloved bike is just a memory of your childhood, you may want to consider hopping back on it again. Here are some healthy benefits to driving your car less and riding your bicycle more:

Good for the Body

Although bicycling is a great form of exercise, there are more healthful benefits than just getting a weekly workout. First of all, as with other forms of exercise, it can help you burn fat and create a stronger and leaner body. As a result, certain diseases, such as diabetes, heart disease, and even some forms of cancer can be decreased due to the weight loss experienced when riding a bicycle. Secondly, unlike other types of exercise that promote weight loss, bicycling is relatively easy and is gentler on the body, which can be great for beginners or individuals with existing health issues. Finally, bicycling may also be the “fountain of youth” that everyone is looking for. Both casual and frequent cyclists may see an increase in their longevity, as some studies have shown after looking at Tour de France riders.

Better for Your Brain

While riding your bike a few times a week can do wonders for your physical well-being, don’t overlook the benefits it can have on your brain. Studies have long shown that regular exercise can benefit your brain functions and your mental health. Think about the last time you took a bike ride. How did you feel when you got home? While you may have felt a little tired from your ride (especially if you hadn’t cycled in quite a few years), you probably felt energized, happy, and clear minded.

Riding your bicycle can help you alleviate any stress you may be feeling and can even reduce the risk of anxiety or depression. Additionally, you may also experience clearer thinking, a better memory, more restful sleep at night and more energy during the day.

Although riding your bicycle can greatly benefit your brain, don’t forget to take good care of your head while riding. Michael D. Kelly, of Kelly & Soto Law, reminds bicycle riders, of all ages and skill levels, to wear a helmet to protect their heads from serious injury in the event of an accident.

Cycle Your Way to Happiness

When you participate in regular exercise and as a result, start feeling physically and mentally healthier, you’re likely to be a happier person. Not only will you notice a positive change in your health, overall, but you may also be more confident and have better self-esteem.

Bicycling is a great activity to do on your own, but it is also a fun way to spend time with friends and even meet other people. Having a healthy social life is connected to your physical and mental health, too, so don’t be quick to pass up the chance to go on a group ride with other bicyclists.

Make the Most Out of Your Morning Routine

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Think for a moment about how stress negatively affects you. Imagine waking up with a sense of complete calm – no rushing yourself, no rushing the kids, no panic about all of you being late to work or school. This is a happy place – a peaceful place. Imagine the mood you can create for the day to come simply by beginning with a stress-free morning. Check out these 8 tips for making the most out of your morning routine.

It Begins With the Night Before

Go ahead and get lunches ready! This is such a huge relief to have off your shoulders before you start scrambling around in the morning. Grab some of those little plastic lunch containers that have separate sections for different foods. Pack a variety of foods so your kids don’t get bored with one thing.

Let your kids pick their clothes the night before. This way, they’ll wake up in the morning already knowing what they’ve laid out. It’ll be ready to go and there won’t be any surprises or upset. Plus, they’ll feel good knowing they had some control over their morning routine.

Make Sure Everyone is Getting Enough Sleep

This includes you! It’s so, so important for kids to get enough sleep. Sure, they may still not be incredibly excited for school the next day, but at least they won’t wake up cranky because they’re so tired.

Wake Up Before Your Kids

If you’re able to get enough sleep, it probably won’t be hard for you to wake up a little early, giving yourself time to get the brunt of your personal prep work done. Make yourself a nice cup of coffee and enjoy it with no interruptions. Enjoy some meditation or yoga before you hop in the shower and get dressed before the kids wake up.

Create a Morning Routine Chart

If your kids get distracted easily, making a morning routine chart can be a fun idea. It’ll keep them on track with things like brushing their hair and teeth, washing their face, getting dressed, eating breakfast, putting their shoes on, and grabbing their lunch and backpack. You might even choose to create the chart with them. It’ll give them some time for creativity as well as help them understand and take ownership of what needs to be done in the mornings.

Have a Fun Playlist

You might try making a short playlist of some of your kids’ favorite songs in the mornings. It can keep them motivated to stay on task if they know they need to be doing a certain morning chore like getting dressed during a particular song.

Let Breakfast Be DIY

You can prepare some things the night before, or let your kids get their breakfasts ready themselves. Let them choose between things like fruit and yogurt or cereal. Cleanup is easy, and you’re not spending your morning cooking a continental breakfast.

Remain Calm

Take a few minutes in the morning to spend some time with them before they even start getting ready. Sometimes that parent-child, human connection is needed to keep everyone calm and grounded. Kids also feed largely off of the vibe adults put out. Remain calm in the morning as opposed to frantically rushing around. If you find yourself getting frustrated, try whispering to your kids instead of yelling.

Make Weekends Special

Let weekends be a special time for slow moving and big, delicious breakfasts. Keep to the routine as much as possible, but relax the pace. You might watch cartoons as a family before breakfast or read a book together.

A Note on Safe Driving

We all know about morning, rush hour traffic. When you’re already running late you might end up weaving in and out of cars before even realizing what you’re doing. According to Becker Law Office, car accident lawyers in Louisville, one of the most common behaviors that lead to accidents is speeding. Make the most out of your morning routine so you don’t find yourself feeling the need to speed on the way to school or work.

Safeguarding Your Future? How You Can Make The Right Decisions

blueberries

We can all be a little guilty of sticking with the here and now. We may go to work, we earn our money, we pay our bills. There’s nothing wrong with living in the present. However, what is wrong is not considering your future at all. In theory, we have no idea what tomorrow is going to bring. We can’t predict the future, as much as that would be a fantastic skill to possess. So what do we do about that? This is when sometimes the things we do in the here and now can safeguard our future a little bit. While we never know exactly what is instore, we can be somewhat prepared for some of the potential outcomes. I thought I’d share with you some of my thoughts on what you could be doing.

 

Make your health a priority

 

The truth be known, our health and wellbeing are one of the most important factors of present day life and of course our future. So why don’t we do more to safeguard that? Too often we can indulge in little treats, let our fitness levels slide, or worst still not listen to our bodies when something isn’t right. A great way to focus more on our health in the here and now is to develop a healthier lifestyle. This means making more informed choices on the food we eat. Nourishing our body with the right vitamins and nutrients for it to function to full capacity. It’s about making sure we stay hydrated. Water can be an attribute to other things like our mood levels and quality of sleep. It’s even about remaining active. So walking more and exercising as and when we can. A healthy lifestyle is exactly that; it’s about everything to do with your life and not just a good diet or being a keen gym goer. On a different side, many of us don’t take into consideration our health care. No matter what we do, we can still suffer from things. We don’t listen to our bodies and often don’t take ourselves to relevant clinics if something isn’t right. Some of us haven’t got the right healthcare insurances in place. This is where members own health funds could benefit you. Making sure you get the best care, and getting more back in contributed premiums. There isn’t much more you could do to safeguard your health, but all of this is possible to achieve during the here and now.

 

 

Financial investments that could pay off

 

What about your finances? How are they looking? Living in the present day may often mean that you live from payday to payday. Never putting anything away for a rainy day, or even investing in your future. But what happens when those paydays are no more? When retirement age has come, and there isn’t much to be living off. This is why making those crucial investments today could prove lucrative in the future. While still benefiting from some of them in the here and now. This means buying a property to live in. Saving small but regular amounts each month. Perhaps even investing in plans for retirement payouts in the future. All of which could help safeguard your financial future, while still enjoying today.

 

7 Tips for Pool and Water Park Safety

pool safety

If you like the water and being outdoors, swimming can be one of the most fun summertime activities. It’s something the entire family can enjoy. Beautiful weather and freer schedules for kids out of school for the summer often means a lot of time spent at the pool or water parks. While both of these are awesome options for a day off in the summer, it’s important to keep safety in mind. In order to make the most out of your water-filled day in the sun, you’ll obviously want to do your best to prevent any accidents or injuries from occurring. Check out these 7 tips for staying safe at the pool or water park this summer.

  1. Stay Alert

First and foremost, it’s important than parents and guardians everywhere keep an eye on their kids at all times. Drowning can occur in a split-second, so make sure you don’t lose sight of your kids. Don’t try to use this time to multitask.

  1. Don’t Neglect the Sunscreen

Put sunscreen on everyone before even leaving the house. Apply religiously throughout the day, especially for toddlers.

  1. Agree on a Meeting Place

Especially if you’re at a water park, it can be a great idea to agree on a meeting place with the rest of your group. If something happens and one or a couple of you get separated, it can be so beneficial to agree on a place to find each other.

  1. Obey the Rules

Usually one of the first rules of the pool or water park is No Running. According to New York slip and fall accident lawyer, David Resnick & Associates, slip and fall injuries are the most common claims in premises liability lawsuits. There will most likely be lifeguards on duty, but don’t just leave it up to them to make sure your kids are following the rules. Don’t be afraid to yell ‘No Running’ at one point or another. Remember that the rules are in place for you and your kids’ safety.

  1. Bring a Hat and Loose Shirt

Hats are always a good idea – not only will they help keep the sun out of your eyes, but they’ll also help it stay off of your face as well. In case you end up getting a little bit too much sun exposure, you might want to have a loose shirt as well. Keep track of how much sun your kids are getting, especially toddlers.

  1. Understand the Danger of Drains

Drain covers or grates are such an easy place for a piece of clothing, jewelry or hair to get stuck. If the suction is too powerful, it’s possible that a child could get stuck under water. Make sure you teach your children the importance of staying away from drains.  

  1. Stay Educated

Take the time to make sure everyone in your family knows how to swim. Swim lessons are a great idea just to be safe. Additionally, you might take a CPR class so that you’ll know what to do in case of emergency.

 

Why Not to Rely Too Heavily on Lifeguards: What Can You Do to Be Prepared?

lifeguards

In the peak summer season, time spent at the pool, ocean and lake is increased drastically. This means an awesome time spent keeping cool with your family and friends, but it can also mean huge crowds in the water. With so much going on in the water and so many people around, swimming in oceans, lakes or pools can be dangerous. Luckily, there are lifeguards set in place in many areas to oversee everything that is going on. However, it’s important not to rely 100% on lifeguards, especially during peak busy season. So why shouldn’t you rely too heavy on lifeguards? What can you do to create a sturdy foundation for yourself and your family?

Lifeguards Can’t Physically Watch Everyone

Lifeguards are taught to scan areas, using a slight arch in their scan from one side to the other and then dipping the gaze down to bring their scan back in the opposite direction. Aside from the many different techniques in scanning that can be used, lifeguards are humans just like you and I. There is imperfection in humankind, and it’s important to rely entirely on one person who could make a mistake at any time.

Of course it’s crucial that lifeguards do their job to the best of their ability, but when there are hundreds of people swimming, it’s physically impossible to look at each individual person at all times. If you notice a lifeguard who’s head isn’t moving as they scan, or they are talking with someone and not looking at the water in front of the, let someone in authority know.

Lifeguards Want You to Watch Your Kids

Do you have children? It’s necessary to watch them at all times in the water, especially if your kids are younger. It might be easy to get caught up in chatting to a neighbor or friend while you’re at the pool, but it really only takes a split second for something to happen. It makes it much easier for lifeguards to do their job in ensuring no one is drowning when you’re keeping your toddlers from falling into the deep end.

It Can Be Incredibly Difficult to See

Think about when you’re at the lake or the ocean – the water is often a deep, dark color with debris floating throughout. Additionally, if you’re at a pool with that’s packed with swimmers, it can be difficult to assess what is happening at all times. Lifeguards must quickly evaluate what’s going on in front of them to know the difference between playing, roughhousing and drowning.

According to Mani Ellis & Layne, injury attorneys in Charleston, many types of injuries can result from reckless or dangerous behavior of others. If you see people getting rough in the water, it’s important to let a lifeguard know so they can put an end to it immediately.

What Can You Do?

One of the most important things you can do is to make sure you and your family knows how to swim as well as how to perform CPR.

Never swim alone! Grab a friend or family member before you run into the ocean. Have a buddy with you at all times so that if anything happens to either of you, someone else knows exactly where you are and can potentially help.

If you have kids, watch them! This comes with the responsibility of being in charge of another human life. Don’t leave it up to the lifeguard who could have hundreds of other kids to watch.

Be careful of rip currents. If you get stuck in a rip current, swim parallel to the shore until you make it out. Otherwise you could get too tired and lose enough power and energy to make it to safety.