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of the Commonwealth of Pennsylvania

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    Winter is here! Follow these tips to help you and your family stay healthy:

    • Get your flu shot and stay up-to-date on screenings and other vaccinations: Regular check-ups are important for preventive care, which can help you stay well and catch problems early, helping you live a longer, healthier life. Getting your flu shot before the end of October and staying up-to-date on vaccinations is also important because vaccinations help to protect you and your family from preventable diseases.
    • Wash your hands: Prevent the spread of germs. Wash your hands with soap and clean running water for 20 seconds.
    • Get enough physical activity: Adults should get at least 150 minutes of moderate-intensity physical activity each week. Do muscle-strengthening activities 2 days a week too. Kids should get 60 minutes or more of physical activity each day.
    • Take time to unwind and connect with others: Take deep breaths, stretch, meditate, or do an activity you enjoy to unwind. Invest time in nurturing relationships. Talk with family and friends about how you’re feeling and express gratitude.
    • Eat a healthy diet: Good nutrition means that you're regularly choosing healthy foods and drinks. When you have healthy eating patterns, it's possible to enjoy foods and drinks you like, those that reflect cultural traditions, and those that fit into your budget.
    • Quit smoking: Quitting smoking is one of the most important steps you can take to improve your health—no matter how old you are or how long you have smoked. Now is a great time to quit! For support in quitting, call 1-800-QUIT-NOW
    • Get enough sleep: Getting enough sleep plays a vital role in mental and physical health, safety, and quality of life. Adults need at least 7 hours of sleep per night, kids aged 6 to 12 need 9–12 hours of sleep per night, and teens 13 to 18 need 8–10 hours of sleep per night.
    • Rethink your drink: Drinking enough water every day is important for your health! Choose water and other healthy, low-calorie beverages over sugary drinks.
    • Prepare your home and vehicle: Take steps to keep your home safe and warm and get your vehicle ready for cold weather.
    • Stay safe outdoors: Dress warm and stay dry, know the signs of frostbite and hypothermia, and stay safe during snoe and ice cleanup.