Saturday, 31 August 2019

10 Do's and Don'ts For Better Runs

Running is a great way to stay in shape and have fun, in fact, it's practically becoming trendy. However, it's important to do it with the proper technique. Want to join the masses, but do it the right way? Learn how to stay strong and prevent injury with this guide. Here additional resources that will help you begin and avoid some you must Do's and Don'ts when runs.

What You Must Do's And Don'ts For Better Runs !


1 # Do Take Short Effective Strides


Less motion through the joint means less wear and tear and Improved Efficiency during your runs. Using a shorter stride reduces the movement within any joint (for running, this means the joints of the ankles, knees, and hips), and less movement means a longer, healthier life for these joints.


2 # Don't Run Heel First
https://www.jacknjillscute.blogspot.com/


Avoid striking the pavement with your heals - save that for your power walks. "When you walk, you keep one foot in contact with the ground, while running has a moment of weightlessness in the stride. Running with a heel landing can contribute to back and knee pain.

3 # Don't Wear Shoes That Are Too Comfortable
https://www.jacknjillscute.blogspot.com/


The human body works with one major premise: Use it or lose it. If your support is coming from an external source, like your shoes, then the muscles designed to support the framework of the foot (i.e. the arches), will eventually fail to do their job, making the foot weaker and your body more prone to injury.

4 # Don't Use A Long Stride
https://www.jacknjillscute.blogspot.com/


Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself. This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

5 # Do Invest In Barefoot Running Shoes
https://www.jacknjillscute.blogspot.com/


"When it comes to support, less is more". Build up to wearing shoes with minimal support, like NIKE FREE or VIBRAM FIVE FINGERS, to help strengthen and develop the natural muscular support in your foot and ankle. But don't toss your sneakers just yet - slowly begin by running, one block at a time, with less support to gradually strengthen the muscles in your feet. Developing foot strength can help make everything stronger, including your ankles, knees, hips, and lower back.

6 # Don't Run As Hard As You Can
https://www.jacknjillscute.blogspot.com/

Many runners think if they can run fast, they are running efficiently, which isn't father, faster. "Slow down and wear a heart rate monitor to train smarter, not harder,". Set your heart rate monitor to keep your running at a desired pace, and then don't exceed that set pace. Your body will adapt, and then you'll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder.

7 # Do Land On The Midsole Of Your Foot
https://www.jacknjillscute.blogspot.com/


Landing on your forefoot (Instead of our heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones.

8 # Do Run For Time
https://www.jacknjillscute.blogspot.com/

Try to improve covering the same distance in less time. For example, set your workout to run for 30 minutes and see how much distance you can cover instead of running for four miles harder than you can safely run. The more you train, the easier you runs will become. You can either cover the same distance with greater ease, or maintain the same intensity and run farther in the same amount of time. 

9 # Don't Get Stuck On The Odometer
https://www.jacknjillscute.blogspot.com/


Running three, five or even 26 miles doesn't really tell you if there is any progress in your run. Instead, track the amount of time that you're running and monitor your intensity using a heart rate monitor.

10 # Do Work Up To Running Farther, Faster


Build your run one block, or one minute at a time. Walk between running intervals and recover actively. You can work on speed or form and technique during your "work intervals" and then recover with an easy jog or power walk in between. Interval Training can provide you with faster results in the same amount of time.


ARTICLES YOU MUST READ !!!


>>>CLICK LINK BELOW<<<





https://www.jacknjillscute.blogspot.com/


@ Jackie San

Wednesday, 28 August 2019

Apa itu Keris ?

Martabatkan Sebilah Keris 
Merungkai Misteri Di Sebalik Senjata Tradisional Masyarakat Melayu Di Malaysia.

Destinasi Bukit Chandan Yang Ingin Ditujui !
https://www.jacknjillscute.blogspot.com/
Bagaikan satu perjalanan ke alam fantasi. Pemandangan Istana Kuala Kangsar, Masjid, Muzium dan beberapa menara yang masih elok menemani saya di sepanjang perjalanan. Sampai saja di Sebuah lorong menghala ke Kampung Padang Changkat, bunyi-bunyi bising yang kuat mulai dapat didengar. Bunyi umpama seseorang sedang mengetuk dengan kuat (kedengkang) dan mesin beroperasi yang nyaring memberi petanda bahawa saya telah tiba ke destinasi yang ingin dituju iaitu di kediaman pembuat keris terkemuka di Negeri Perak !

Kehadiran saya disambut oleh Saudara Abdul Aziz Abdul Jamil ataupun lebih dikenali sebagai Pak Mazin yang membawa saya untuk menuju ke lokasi pembuatan keris. Di sinilah dapat dilihat timbunan kayu, besi serta sedikit serpihan kayu yang bersepah di lantai. Di tengah-tengahnya pula kelihatan sebuah relau dan andas lama.

Pak Mazin yang merupakan generasi keempat penggiat seni pertukangan keris dalam keluarganya dan mula meminati bidang ini sejak berusia lebih kurang 10 tahun. Pak Mazin turut menceritakan di mana bapa dan datuknya mewarisi kemahiran ini daripada moyang mereka. Beliau mula mempelajarinya ketika berada di bangku sekolah lagi sekitar tahun 1060 an. Semasa berusia 16 tahun, beliau belajar dan mempelajari cara dan kaedah membentuk mata keris, pisau mata lebar, parang dan juga keris sendiri.

Kehalusan buatan hasil pertukangan keris Pak Mazin cukup terkenal sehingga beliau sering menjadi pilihan kerabat di raja dan pihak istana termasuk Yang di-Pertuan Agung. 


Gabungan Bahan Dan Rekaan
https://www.jacknjillscute.blogspot.com/

Sambil mendengar penerangan oleh Pak Mazin tentang proses pembuatan keris, saya menyedari bahawa keris bukan sekadar sebuah senjata semata-mata. Bilahnya perlu dihasilkan daripada campuran tujuh jenis logam dengan sebutan bahasa Arab yang berbunyi 'pa'-paku, pahar, payung, puting pisau, pagar dan juga pencebak. Setiap satunya merupakan simbol keselamatan, kekukuhan dan juga simbol perpaduan. Pelbagai jenis corak dan juga lengkok yang digunakan sebagai ukiran dan juga rekaan keris bagi menggambarkan personaliti pemiliknya.

Maka, tidak hairanlah keris dipercayai memiliki kuasa sakti. Kehebatan kuasa sakti keris turut dipopularkan melalui kisah legenda terkemuka, iaitu Taming Sari. Menurut cerita masyarakat Melayu popular, keris Taming Sari yang dipercayai memiliki kuasa misteri itu akhirnya jatuh ke tangan Hang Tuah dalam satu pertarungan sengit. Kini, keris masih disimpan rapi sebgai sejenis khazanah pusaka, azimat, lambang status mahupun aksesori khas untuk majlis-majlis rasmi astana.
https://www.jacknjillscute.blogspot.com/

Proses penghasilan aloi untuk membentuk dan membuat keris agak rumit. Sebelum proses pembakaran di dalam relau dilakukan, semua bahan logam perlu diikat bersama terlebih dahulu, dan seterusnya proses mengetuk/menukul dan juga melipat aloi dilakukan berulang-ulang kali sekurang-kurangnya 21 kali bagi mengukuhkan ketahanan sesebuah keris. Mengikut tradisi, bilah keris yang siap perlu dikilatkan dengan jus limau kasturi. Selain keris, Pak Mazin turut menghasilkan sarung dan juga hulu sebagai pelengkap senjata warisan tersebut.

Lambang Identiti Sebuah Negara
https://www.jacknjillscute.blogspot.com/
Suatu ketika dahulu, Kuala Kangsar pernah mempunyai sekurang-kurangnya 30 orang pembuat keris sekitar tahun 1960-an. Namun, bilangan tersebut kian berkurangan secara mendadak. Dek ancaman kepupusan seni kraftangan pusaka ini, Pak Mazin kini nekad untuk mempertahankan kesinabungan seni warisan ini. Malah, legasi seni pembuatan keris tradisional kini diwarisi oleh anak lelakinya. Selain itu, pelbagai bengkel khusus turut diadakan bagi meningkatkan kesedaran orang ramai tentang mitos dan lagenda selok-belok pembuatan keris.

Pendek kata, keris merupakan sebahagian daripada lambang identiti negara. Harapan saya agar generasi muda mengetahui inilah salah satu warisan kita yang patut dipelihara dan dikenali agar ianya tidak dilupakan! Tidak juga lengkap penampilan baju Melayu dan tengkolok tanpa adanya keris, sedap mata memandang kalau tidak pasti nampak kurangnya sesuatu !
https://www.jacknjillscute.blogspot.com/


@ Jackie San

Monday, 26 August 2019

THE 10 BEST MARATHON RUNNING SHOES 2019

WHAT YOU MUST KNOW AND PLAN BEFORE JOINING MARATHON ?

  While the marathon racing distance is the same for everybody (26.2miles), rarely I see a sporting event where the levels and expectations are so varied among its participants.

For this reason, there is not a single best marathon shoes that will work for everyone.

I would split my recommendation in three main sections here:

a). First time marathoners

b). Runners trying to improve their Personal Best Time (PB)

c). Competitors (Race)

https://www.jacknjillscute.blogspot.com/


A). FIRST TIME MARATHON RUNNERS - NEUTRAL SHOES 

If this is your first Marathon, it's possible that your race day will be the day where you run the most miles. For this reason, I recommend to use a shoe with enough cushioning to take you comfortably to the finish line. Your objective is not to run fast, but to run long.

One recommendation is to race with the same shoe you used for your long training runs. You'll be familiar with a shoe that served you well while racking up miles and you'll have no surprises on race day.

1 - BROOKS GHOST 12
https://www.jacknjillscute.blogspot.com/
  The BROOKS GHOST represents a "Go - To" shoe for many runners. It is a reliable neutral runner with ample cushion for most distances while staying lighter weight and responsive enough to pick up the pace. 

Pros...

  • Excellent outsole grip.
  • Secure upper flexes flawlessly with the movement of the foot.
  • Highly durable shoe that will easily last 400+ miles.
  • Supremely cushioned and soft ride.

Cons...
  • Pricey (but durable)
  • Unstable on uneven surfaces due to high stack height.


2 - NEW BALANCE 1080V9
https://www.jacknjillscute.blogspot.com/


The NEW BALANCE 1080V9 is a high cushioned trainer that offers a lot technologies. You'll pay for them, but this cushioned shoe will also let you up the pace and get going in your training and racing.

Pros...

  • Upturned toebox helps stride transition
  • Breathable upper without openings for dirt
  • Upper is supremely comfortable
  • Lots of cushion
  • Very responsive

Cons...
  • Heel a little loose
  • Foam firms up in cold weather


3 - ASICS GEL NIMBUS 21
https://www.jacknjillscute.blogspot.com/


Another staple shoe of Marathon training is the ASICS NIMBUS. Offering a very comfortable upper and soft, reliable cushioning, the NIMBUS surely has taken many thousands of marathon runners to their first finish line. 

Pros...

  • The cushion is soft yet springy
  • The traction is surprisingly grippy
  • The upper has been redesigned and is much roomier
  • They can log a lot of miles and stay comfortable.

Cons...
  • The upper is a little porous in wet conditions
  • The cushion can sometimes be too much (especially on hard heel landings).


B). FIRST TIME MARATHON RUNNERS - SUPPORT SHOES 

These are my favorite long-distance support shoes that can double for marathon training and also racing.

1 - MIZUNO WAVE INSPIRE 15
https://www.jacknjillscute.blogspot.com/


The MIZUNO WAVE INSPIRE has enough cushioning to take you through your training and your race. It's a snappy, responsive shoe even though it provides a lot of cushioning - especially under the heel. With a very breathable and comfortable upper, it will be on your feet for hours without annoying you.

Pros...

  • Wave plate and midsole compounds give a nice amount of stability and support
  • Remarkably durable.
  • Incredibly comfortable and versatile ride.

Cons...
  • Looks and feels bulky
  • Long break-in period.


2 - ASICS GEL KAYANO 26


The KAYANO is ASICS' premium support shoe. Similar to the NIMUBS, if offers soft cushioning and a premium, comfortable upper while providing a lot of stability.

Pros...

  • Smooth Heel/Midsole strike to toe off
  • Exoskeletal Heel Counter
  • FlyteFoam Propel Cushioning

Cons...
  • Price Tag
  • Cushioning is unforgiving the longer the distance


C). RUNNERS TRYING TO BEAT THEIR PERSONAL RECORD (PR) - NEUTRAL SHOES

These shoes are (generally) lighter, lower to the ground and with a lower heel drop. They could be your daily training shoes if you are particularly light or efficient, but work great as a race day shoe for runners who usually run in "more" shoe.


 1 - NEW BALANCE 890V6
https://www.jacknjillscute.blogspot.com/

The 890 continues to be the perfect blend of breathable and pliable upper materials, lightweight and responsive midsole foams, and a simple yet effective fit and construction.

Pros...

  • RevLite foam midsole material
  • New last improves the fit from previous versions
  • Engineered mesh upper that has excellent, comfort, breathability, and durability.
Cons...
  • Heavier than previous version.


2 - SAUCONY KINVARA 10
https://www.jacknjillscute.blogspot.com/

These shoes are (generally) lighter, lower to the ground and with a lower heel drop. They could be your daily training shoes if you are particularly light or efficient, but work great as a race day shoe for runners who usually run in "more" shoe.

Pros...
  • Lightweight
  • Versatile
  • Smooth heel-to-toe transition
  • Supremely comfortable
  • Highly responsive ride
Cons...
  • Lack of forefoot traction on wet surfaces
  • Unnecessary addition of Achilles "pillows" that don't improve the feel or fit of the upper.

D). RUNNERS TRYING TO BEAT THEIR PERSONAL RECORD (PR) - SUPPORT SHOES

Here are fast options for runners who need support.

1 - SAUCONY LIBERTY ISO 2
https://www.jacknjillscute.blogspot.com/


The SAUCONY LIBERTY ISO 2 packs a punch with a dash of support. While pricey, it is built for the long run with a sturby construction. 

Pros...

  • Sturdy outsole that complements an explosive midsole.
  • Redone comfortable knit upper.
  • Fast ride with a dash of support.

Cons...
  • Price
  • Weak insole construction


2 - ADIDAS ADIZERO TEMPO 9
https://www.jacknjillscute.blogspot.com/


The ADIDAS ADIZERO TEMPO 9 is a shoe that was meant for support during fast days and race day.

Pros...

  • Breathable
  • Excellent cushion with maintained road feel
  • Durable, responsive sole unit
  • Streamlined design
  • Lightweight with stability features

Cons...
  • Upper fit could be more secure (but that's being picky, and its lack aids the light ride)


E). COMPETITIORS

Are you trying to break under 3 hours or are you trying to get as close as 2 hours as possible ? These are the shoes that can help you get there.


1 - ADIDAS ADIZERO BOSTON 7
https://www.jacknjillscute.blogspot.com/

The BOSTON 7 is a solid racing or up-tempo training shoe with a superb fit and faster transition, smooth for those runners needing a little extra stability during races especially marathons.

Pros...

  • Smooth ride and transition
  • Lightweight trainer racer
  • Comfortable and breathable mesh upper

Cons...
  • Lack some responsiveness.

2 - NIKE ZOOM FLY 3

NIKE took the world by surprise recently with their near miss breaking 2:00:00 in the marathon with their Breaking 2 project. The ZOOM FLY is the more affordable version of the ZOOM VAPORFLY 4% that came out of the BREAKING2 research and the ZOOM FLY is a serious contender for best value for perform.

Pros...

  • Cheaper and More Durable than Higher-End Options
  • Improved Outsole Durability and Traction from Zoom Fly Flyknit
  • Carbon Fiber Plate Midsole is Responsive and Fast
  • VaporWeave Upper Material

Cons...
  • Expensive for an Affordable Option
  • Internal Bootie on Upper Seems Unnecessary


3 - NEW BALANCE 1400V6
https://www.jacknjillscute.blogspot.com/

A return to racing form for NEW BALANCE, the 1400 is one of the best marathon day shoes out there and a great companion for the NB 890.

Pros...

  • Great price point
  • Simple and effective traction
  • Newly constructed upper is highly breathable and comfortable
  • Revlite midsole foam provides a responsive smooth ride
  • Lightweight and nimble.

Cons...
  • Not available in wider widths.

So...
Here they are, My suggestion for Marathon Favourite Shoes.

Saturday, 24 August 2019

HAZE

Is traditionally an atmospheric phenomenon in which dust, smoke and other dry particulates obscure the clarity of the sky. The World Meteorological Organization manual of codes includes a classification of horizontal obscuration into categories of fog,mist, haze, steam fog, smoke, dust, sand, snow and volcanic ash. Sources for haze particles include farming (ploughing in dry weather), traffic, industry and wildfires. Seen from afar (e.g. an approaching airplane) and depending on the direction of view with respect to the Sun, haze may appear brownish or bluish, while mist tends to be bluish grey. Whereas haze often is thought of as a phenomenon of dry air, mist formation is a phenomenon of humid air. However, haze particles may act as condensation nuclei for the subsequent formation of mist droplets; such forms of haze are known as "wet haze".


HOW HAZE HAPPEN ?

1- Air Pollution
https://www.jacknjillscute.blogspot.com/

Haze often occurs when dust and smoke particles accumulate in relatively dry air. When weather conditions block the dispersal of smoke and other pollutants they concentrate and form a usually low-hanging shroud that impairs visibility and may become a respiratory health threat. Industrial pollution can result in dense haze, which is known as smog.

2- Obscuration
https://www.jacknjillscute.blogspot.com/

Haze causes issues in the area of terrestrial photography, where the penetration of large amounts of dense atmosphere may be necessary to image distant subjects. This results in the visual effect of a loss of contrast in the subject, due to the effect of a loss of contrast in the subject, due to the effect of light scattering through the haze particles. For these reasons, sunrise and sunset colors appear subdued on hazy days, and stars may be obscured at night. In some cases, attenuation by haze is so great that, toward sunset, the sun disappears altogether before reaching the horizon.

Haze can be defined as an aerial form of the Tyndall effect therefore unlike other atmospheric effects such as cloud and fog, haze is spectrally selective: shorter (blue) wavelengths are scattered more, and longer (red/infrared) wavelengths are scattered less. For this reason, many super-telephoto lenses often incorporate yellow filters or coatings to enhance image contrast. Infrared (IR) imaging may also be used to penetrate haze over long distances, wit a combination of IR-pass optical filters (such as the Wrattern 89B) and IR-sensitive detector.

3- Transboundary Haze
https://www.jacknjillscute.blogspot.com/

Haze is no longer a domestic problem. It has become one of the causes of international disputes among neighboring countries. Haze migrates to adjacent countries and thereby pollutes other countries as well. One of the most recent problems concerned the two neighboring countries Malaysia and Indonesia.
WHY HAZE HITS MALAYSIA TODAY ?
NO AREA RECODS "GOOD" AIR QUALITY ?
PETALING JAYA :The air quality in Indera Mahkota, Pahang, has reached the "unhealthy"  level because of peat firs in Pekan, some 50 km away, as haze continues to hit the country,The Department of Environment said that as of 1pm today, the Air Pollutant Index (API) showed that none of the 64 areas which had their readings taken recorded "good" air quality.

In these areas, the air quality was "moderate", while in Indera Mahkota, the air quality had reached "unhealthy" levels, with an API reading of 110.

An API reading of under 50 means the air quality is good, 51-100 (moderate), 101-200 (unhealthy), 201-300 (very unhealthy) and above 300 (hazardous).

According to the DOE's website, "unhealthy" air presents risks to those with heart and lung conditions.

The department said all areas in Peninsular Malaysia's west coast, Sabah and Sarawak were being affected by the haze coming from Sumatera and Kalimantan in Indonesia.

It said the pet fires at Kampung Pulau Manis in Pekan have yet to be fully extinguished.

"Peat fires which have reportedly broken out at Kuala Baram in Miri, Sarawak, have caused a spike in the API reading in Miri," it said.

It said the Asean Specialised Meteorological Centre has, based on satellite images, identified 42 hotspots in Sumatera, three in Kalimantan and four in Pahang.

https://www.jacknjillscute.blogspot.com/

The department said the National Open Burning Action Plan and National Haze Action Plan has been activated to coordinate the action taken by the relevant government agencies.

"State and local governments and land owners are advised to closely monitor areas which are easily and prone to catching fire such as garbage disposal sites, forests, peat land, fields, and agriculture and industrial land.

"The people are also reminded against open burning or allowing their land or premises to be encroached by irresponsible parties leading to open burning intentionally or otherwise," it said.

Under the Environmental Quality Act 1974, those caught carrying out open burning can be fined up to RM 500,000, jailed up to five years or both.


WHY HAZE IS DANGEROUS ?

What are the key air pollutants of concern?

The key air pollutants of concern include particulate matter (PM), sulphur dioxide, ozone, nitrogen dioxide and also CO (carbon monoxide). Short-term exposure (i.e. continuous exposure to unhealthy daily average PSI levels over a period of a few days) to these air pollutants can cause respiratory symptoms and aggravate existing heart or lung disease. Exposure to particulate matter and sulphur dioxide may also cause irritation of the eyes, nose and throat in healthy individuals.

In Singapore, the main air pollutant in the event of haze is particulate matter (PM). Singapore experiences haze from time to time, usually caused by forest fires in the region. It can be made worse by dry seasons, changes in wind direction, and when rainfall is low.

What is the short-term effect of the haze on my health?
https://www.jacknjillscute.blogspot.com/

Among healthy individuals, short-term exposure (i.e. continuous exposure to unhealthy daily average PSI levels over a period of a few days) to high levels of haze particles may cause irritation of the eyes, nose, and throat in healthy individuals. Such irritation resolves on its own in most cases.

Haze particles can affect the heart and lungs, especially in people who already have chronic heart or lung disease e.g. asthma, chronic obstructive pulmonary disease (COPD), or heart failure.

There may be up to 1-3 days of time between exposure to haze and health effects/symptoms.

What are the long-term effects of the haze?
Studies have shown that persons living overseas with continuous exposure over several years to high ambient pollution from fine particles (i.e. particulate matter 2.5 (PM2.5); particles smaller than 2.5 micrometres), may have a higher risk of (i) carbiovascular effects, such as hearth attacks, (ii) reduced lung development, as well as (iii) the development of chronic respiratory diseases, such as asthma, in children.


What is the revised Pollutant Standard Index? How is it different from PSI reporting last year?
https://www.jacknjillscute.blogspot.com/

The new, integrated air quality reporting index incorporates PM2.5 in addition to sulphur dioxide (SO2), particulate matter (PM10), nitrogen dioxide (NO2), carbon monoxide (CO), and ozone. Previously, health advisories issued by the Government were based on both 24-hour PSI and 24-hour PM2.5, whichever was worse. Under the new air quality reporting system, the health advisory will be based on the new 24-hour PSI as it now directly takes into account PM2.5.

Which groups of people are more sensitive to haze?
https://www.jacknjillscute.blogspot.com/

In general, children, elderly, and people with chronic lung disease, heart disease are more sensitive to the health effects of haze, and should adopt the preventive measures in the MOH health advisory when air quality is poor. Individuals are advised to consult their doctor should they develop breathing difficulties. In addition, it is advised that pregnant women reduce exposure to haze for the health of their unborn baby.


HOW TO PROTECT YOURSELF FROM HAZE ?

The main pollutants in a haze that have the greatest health impact are those particles that are less than 2.5 micrometer.
Their effects depend very much on the severity of the haze and how long one has been exposed to them.

During a prolonged haze period when the air quality is poor, take the following precautions to protect yourself:
https://www.jacknjillscute.blogspot.com/

  •  Pay attention to local air quality updates.
  •  Recommended precautions you should take will usually be given in the form of advisories based on the latest air condition. So it is recommended that you keep track of the latest air quality update regularly. Here are some websites to check for the following countries:
    • Malaysia : Air Pollutant Index
    • Singapore : Pollutant Standard Index PM2.5 Reading.
    • United States :AIRNow
    • Canada: Air Quality Health Index

  • Avoid outdoor activities, especially outdoor sports. Children pregnant women, the elderly, and those suffering from chronic illnesses, especially heart and respiratory disease, should remain indoors when haze hits unhealthy levels. Healthy adults should avoid unnecessary outdoor activities. If you must exercise outdoor, avoid exercising in highly congested areas near busy roads and freeways, particularly during rush hours. 

  • Close all windows, doors and any openings that may allow haze to enter your home and office.Turn on the air conditioner if you have one. Note: If the weather is unusually warm, it can become dangerous if you stay indoor with no fresh air intake and no air conditioner. In this case, seek alternative shelter.

  • Use an air purifier to keep the particulate levels low.Choose an air purifier that is suitable for the size and type of your home. Avoid air cleaners that generate ozone as they may generate more air pollutants. If you have multiple rooms, each room may need to be equipped with one air purifier to ensure the air is cleaned efficiently. Regularly replace the filters in the air purifier according to manufacturer's instructions.

  • Keep air conditioner in tip-top working condition with regular cleaning and servicing. Fine particles can enter an air-conditioned building through the fresh air intake as well as any openings and gaps.

  • If you are staying in a building with a central air conditioning system, install an air cleaning device.This helps to reduce the amount of air contaminants that may be circulating in the building.

  • Take your medication regularly if you are suffering from an existing disease, especially heart disease and respiratory disease.If you feel breathless at any point in time, seek medical attention immediately.
https://www.jacknjillscute.blogspot.com/

  • Drink more water and increase the intake of fresh fruits and vegetables.They help the body to flush out toxins absorbed through the skin and lungs, and improve the immune system. Taking more anti-inflammatory fruits and vegetables also help to reduce inflammation that may be triggered by harmful fine particles in the air. Cut down on alcohol and coffee as they promote fluid loss and may leach nutrients from the body.
https://www.jacknjillscute.blogspot.com/

  • Limit or avoid smoking indoor and the use of gas stove, wood fireplace, candles, incense and anything that burns and emits smome.In an enclosed area, smoke, gases and pollutants emitted form burning sources are trapped indoor and can build up to hazardous level if they continue to burn for an extended period of time.

  • Avoid driving if visibility is bad.When visibility is severely limited by the haze, avoid driving and use the public transport if you really need to get around. If you cannot avoid driving, do not speed, and drive at a speed that suits the road conditions. Roll up all the windows, turn on the headlight and avoid changing lanes, passing and crossing traffic. Increase your following distance  and stay alert.
https://www.jacknjillscute.blogspot.com/

  • Under severe haze condition, wear a respirator if you must go outside. Respirators work better than surgical masks as they seal better and restrict more pollutant air from entering the nose and mouth. They also come with the right filter to remove fine particles found in a haze. If you stayed indoor, but still experience haze-related conditions, it may be necessary to use respirators indoor as well.
https://www.jacknjillscute.blogspot.com/

@ Jackie San