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Fitness Count water from food and drinks, and sip through the day : MedlinePlus: the Dietary Reference Intake for adults is 91 to 125 fluid ounces (2.7 to 3.7 liters) a day from food and beverages combined; needs depend on sex, weight, age and activity level.Check your daily iron target after 50 and get most from food : NIH ODS: adults 51 years and older need 8 mg of iron a day; the daily upper limit for adults from food, drinks and supplements is 45 mg, and high supplement doses can cause stomach upset, constipation, nausea and reduced zinc absorption.Limit sodium to 2,300 mg a day (1,500 with high BP) : MedlinePlus: healthy adults should limit sodium to 2,300 mg per day; adults with high blood pressure should have no more than 1,500 mg per day.Time caffeine 15 to 60 minutes before a long run : NIH ODS: experts suggest 2 to 6 mg per kg of body weight 15 to 60 minutes before exercise (about 210 to 420 mg for a 154-pound person); a cup of coffee has about 85 to 100 mg, and 500 mg or more a day can hurt performance and sleep.Aim for 7 to 9 hours of sleep a night to recover from training : MedlinePlus (NIH): adults 18 and older need 7-9 hours a day; there is no evidence that adults need less sleep as they age, and sleep releases growth hormone that helps muscle repair.Track fiber in your macros and add it gradually : MedlinePlus (NIH): adults are advised to eat 21 to 38 grams of fiber a day, while Americans average about 16 grams; fiber provides about half the calories per gram of other carbohydrates.Check your daily potassium target and get it mostly from food : NIH ODS: adult men need 3,400 mg a day and women 2,600 mg; many people in the US get less than recommended, and most supplements provide no more than 99 mg per serving.Check your daily magnesium target and get most of it from food : NIH ODS: adult men need 400-420 mg a day and women 310-320 mg; older people are more likely to get too little; the upper limit from supplements and medications is 350 mg a day, and high supplement doses can cause diarrhea, nausea and cramping.Check your daily calcium target after 50 and get most from food : NIH ODS: men 51-70 need 1,000 mg a day; women 51-70 and all adults 71+ need 1,200 mg a day.Get B12 from fortified foods or supplements after 50 : NIH Office of Dietary Supplements: adults need 2.4 mcg a day, and B12 deficiency affects between 3% and 43% of older adults.Check your target heart rate zone by age before runs : American Heart Association: the age-60 target zone is about 80-136 bpm with an age-predicted maximum of 160 bpm (age 65: 78-132 bpm, max 155); the figures are averages to use as a general guide.Warm up indoors and dress in layers for cold-weather runs : National Institute on Aging: layers of loose clothing trap warm air between them; wear nonskid, rubber-soled shoes on snow or ice, know the signs of hypothermia, and carry a fully charged phone.Run facing traffic when there is no sidewalk : NHTSA lists walking or jogging in the same direction as traffic, unable to see cars coming from behind, as one of eight common pedestrian crash types.Replace running shoes every 300–500 miles or 6–8 months : AAOS OrthoInfo: in general, replace workout shoes every 300 to 500 miles or 6 to 8 months, whichever comes first.Add balance work each week with running and strength : CDC: adults 65+ need 150 minutes of moderate or 75 minutes of vigorous aerobic activity (running counts as vigorous), at least 2 days of muscle strengthening, plus balance activities each week.How Much Omega-3 Do You Need? NIH Fact Sheet : NIH ODS: the American Heart Association recommends 1-2 servings of seafood a week and doesn't recommend omega-3 supplements for people without a high risk of cardiovascular disease; high doses may cause bleeding problems with warfarin or other anticoagulants.Run Raleigh's Capital Area Greenway trails : Free public trails open dawn to dusk daily, with a city trail map and closure alerts.Scout travel runs with Strava's Global Heatmap : The heatmap shows where recorded activity is concentrated, so you can find popular paths and trails without local knowledge.How Much Vitamin D Per Day? NIH Fact Sheet by Age : NIH ODS: recommended intake is 15 mcg (600 IU) a day for most adults through age 70 and 20 mcg (800 IU) from age 71.Creatine monohydrate: what the sports nutrition society concluded : ISSN: no compelling scientific evidence of harm from short- or long-term creatine monohydrate use (up to 30 g/day for 5 years) in otherwise healthy individuals.Try rucking as low-impact cross-training : Cleveland Clinic: rucking can burn up to three times the calories of walking without a pack; its example starting load is about 5 lb.Strength train at least 2 days a week alongside your running : CDC: 150 minutes moderate or 75 minutes vigorous aerobic activity a week, plus muscle strengthening on 2 or more days.Log macros from USDA FoodData Central and weigh your food : Free USDA database. USDA says its Branded Foods label data is updated monthly.Track protein in grams per kg of body weight as you age : PROT-AGE: an average of 1.0-1.2 g protein per kg of body weight per day for healthy adults over 65, higher with illness; people with severe kidney disease are an exception.Add protein (with carbs) after hard or long runs : ISSN position stand: protein during or after intense endurance exercise may suppress markers of muscle damage and reduce perceived soreness.Money Book Medicare's yearly Wellness visit once you're on Part B : Medicare.gov: covered once every 12 months, and you pay nothing if your provider accepts assignment; the Part B deductible doesn't apply, but extra tests or services in the same visit may cost you.Read EE bond interest and cash-in rules before you buy : TreasuryDirect: EE bonds issued November 1, 2026 through April 30, 2027 earn 2.90%; Treasury guarantees the bond will double in value in 20 years; annual purchase limit is $10,000 per Social Security number.Know the 2026 IRA contribution limits before you fund one : IRS: for 2026, total contributions to all traditional and Roth IRAs cannot exceed $7,500, or $8,600 if you are age 50 or older, or your taxable compensation if that amount is lower.Know the 2026 health FSA salary-reduction limit : IRS Publication 15-B: for plan years beginning in 2026, a cafeteria plan may not allow an employee to elect salary-reduction contributions for a health FSA above $3,400.Check whether the Saver's Credit applies to your IRA or 401(k) : IRS: credit is 50%, 20% or 10% of eligible contributions; the maximum contribution that may qualify is $2,000 ($4,000 if married filing jointly), so the maximum credit is $1,000 ($2,000 if married filing jointly). Rollovers do not qualify.Compare car insurance quotes and ask about discounts : NAIC: giving every agent the same information makes quotes comparable, and discounts may be available for multiple vehicles, driver education, safety and anti-theft devices, low mileage, good drivers and auto/home packages, though not every state offers every discount.Run a break-even check before you refinance a mortgage : Federal Reserve consumer guide: a break-even calculation shows how long it takes to recover refinancing costs, and if you plan to move in the next few years the monthly savings may not exceed those costs.Know the $2,100 Medicare Part D cap for 2026 : Medicare.gov: once your out-of-pocket spending on covered Part D drugs reaches $2,100 in 2026 ($2,400 in 2027), you pay nothing more for covered drugs that calendar year; plan deductibles can't exceed $615 in 2026.Roll over an old 401(k) directly to avoid the 20% withholding : IRS: a retirement plan distribution paid to you has mandatory 20% withholding, while a direct rollover to another plan or IRA has no withholding.Find old 401(k)s in the Labor Department's lost-and-found : DOL: the database lists plans linked to your SSN with plan administrator contact information; it doesn't charge a fee, and DOL says it will never call, text or email you asking for passwords or codes.Read a CD's early-withdrawal penalty before you open one : Investor.gov (SEC): CDs are considered one of the safest savings options, and a CD from a federally insured bank is insured up to $250,000; the main risk is that inflation grows faster than your money.Ask for an itemized bill before paying a medical bill : CFPB: if you still owe, you can ask to negotiate the amount or set up an interest-free payment plan, and ask about financial assistance ("charity care"); the No Surprises Act, in effect since Jan 1, 2022, protects insured patients from many surprise out-of-network bills.Check an adviser's license and record before investing : SEC (Investor.gov): unlicensed, unregistered people commit much of the investment fraud in the United States; the lookup links to the IAPD and FINRA BrokerCheck records.Confirm FDIC coverage and the $250,000 deposit limit : FDIC: deposits are insured to at least $250,000 per depositor, per FDIC-insured bank, per ownership category; stocks, bonds, Treasuries, crypto, life insurance policies and safe deposit box contents are not covered.Plan for the $6,000 senior deduction if 65 by year-end : IRS (Working Families Tax Cuts fact sheet, 2025): $6,000 per eligible person ($12,000 for a married couple if both qualify); phases out above $75,000 modified AGI ($150,000 joint); you must include your Social Security number and, if married, file jointly.Check SSA's 2027 earnings limit if you claim early and work : SSA: benefits rise 3.6% in 2027. Under full retirement age all year, SSA deducts $1 for every $2 earned over $25,560 (2027); in the year you reach full retirement age, $1 for every $3 over $67,920. No limit once you are at full retirement age.Know the I bond rules before you buy : TreasuryDirect: $25 minimum, electronic only, up to $10,000 per Social Security Number per calendar year. Earnings are subject to federal income tax but not state or local income tax.Build an emergency fund with auto-saving : CFPB: automatic recurring transfers are one of the easiest ways to save consistently. Watch your checking balance so a transfer doesn't cause an overdraft fee.Review Medicare plans during Open Enrollment (Oct 15–Dec 7) : Medicare.gov: changes made during Open Enrollment take effect January 1, and the plan must get your enrollment request by December 7.Run the IRS Tax Withholding Estimator for side income : IRS: takes about 25 minutes; it doesn't ask for your name, SSN or bank details, and answers aren't saved or shared with the IRS. Correct withholding makes it less likely you'll owe a penalty when you file.Ask if your 2026 catch-up must be Roth over $150k wages : IRS (catch-up contributions): for 2026, participants whose prior-year wages with the plan sponsor exceeded $150,000 must make catch-up contributions as Roth if the plan has Roth features and offers catch-ups. Separate 2026 catch-up dollar limits still apply ($8,000 standard; $11,250 for ages 60-63 when the plan allows).Know required minimum distributions generally start at age 73 : IRS: RMDs generally begin at age 73 for IRAs and most plans; Roth IRAs and designated Roth accounts have no lifetime RMDs while the owner is alive. Missing an RMD can trigger an excise tax on the shortfall (25%, or 10% if corrected within 2 years).Check whether Medicare IRMAA could raise your premiums : SSA: the 2026 standard Part B premium is $202.90, and higher premiums apply above $109,000 MAGI (individual filers) or $218,000 (married filing jointly). If your income drops after a life-changing event such as stopping work, you can ask for a new decision with Form SSA-44.Call carrier retention or switch to a prepaid/MVNO plan : Consumer Reports says MVNOs generally cost less because they skip perks like streaming bundles and phone-financing deals and have fewer stores.Know your Medicare Initial Enrollment Period before you turn 65 : Medicare.gov: the window starts 3 months before you turn 65 and ends 3 months after the month you turn 65. A Part B late penalty can last as long as you have Part B.Use an HSA with a high-deductible health plan (2026 limits) : IRS: 2026 limit $4,400 self-only or $8,750 family coverage, plus an extra $1,000 if you're 55 or older. Non-medical withdrawals are taxable and may carry an additional 20% tax.Know what waiting to claim Social Security is worth : SSA: for people born in 1943 or later, delayed retirement credits add 8% per year (2/3 of 1% per month) after full retirement age, stopping at 70.Create a my Social Security account and check earnings : Free, online, and uses Login.gov or ID.me to verify you. Lets you review earnings for accuracy and estimate benefits at different ages.Compare expense ratios before buying funds or ETFs : SEC investor bulletin: a fund with higher costs must perform better than a lower-cost fund to deliver the same return to you.Use the higher 401(k) catch-up if you're 60-63 (2026 limits) : IRS (Notice 2025-67): 2026 deferral limit $24,500; standard 50+ catch-up $8,000; ages 60-63 catch-up $11,250.Use MissingMoney.com to search unclaimed property in other states : One free search covers most participating states. NAUPA also lists each state's official program if you'd rather search state by state.Search NCCash.com for unclaimed money held in your name : Free search of a database the state says is updated daily. The site says claims are processed in the order received and normally take about 90 days.Home Run a generator outdoors, 20+ feet from windows : Ready.gov: generators, camp stoves and charcoal grills should always be used outdoors and at least 20 feet away from windows; never use a gas stove or oven to heat your home.Air-seal and insulate your attic hatch or pull-down stairs : PNNL Building America: openings used for attic access should be air-sealed and insulated so the attic stays behind a continuous air barrier, which helps energy efficiency and helps prevent moisture problems in the attic.Plug space heaters into a wall outlet, not an extension cord : CPSC: plug electric space heaters directly into a wall outlet—never into an extension cord or power strip; portable heaters were involved in an average of about 1,600 fires per year with about 70 deaths annually (2020–2022).Keep indoor humidity below 60%, ideally 30 to 50% : EPA: keep indoor humidity below 60% relative humidity, ideally between 30% and 50%; drying wet materials within 24-48 hours usually prevents mold growth.Anchor dressers, bookcases and TVs to the wall : CPSC Anchor It: anchoring furniture with drawers, doors and shelves to the wall prevents tip-over injuries and deaths; kits usually include brackets and a strap, and many cost under $20.Wash laundry in cold water and run full loads : ENERGY STAR: water heating is about 90% of the energy a clothes washer uses; going from hot to warm can cut energy use in half, and cold cuts it more.Check holiday lights and water your tree every day : U.S. Fire Administration (citing NFPA): almost one-third of home Christmas tree fires are caused by electrical problems, and a dry tree can burn very hot and very fast.Insulate the hot water pipes you can reach : DOE/PNNL Building America guide: insulated hot water pipes deliver hot water faster, cut heat loss and water-heating costs, reduce wear on the water heater, and help protect pipes from freezing.Check your attic insulation against ENERGY STAR's R-value chart : ENERGY STAR (based on the 2021 IECC): for zones 4A and 4B, add attic insulation to R60 if the attic is uninsulated, or R49 if it already has 3-4 inches.Close the damper and plug the flue of a fireplace you rarely use : DOE Building America Solution Center: temporarily air sealing the flue can stop drafts, making the home more comfortable and saving energy; the guide lists the materials and steps.Keep a multipurpose fire extinguisher handy and learn PASS : U.S. Fire Administration: remember PASS (Pull the pin, Aim low at the base, Squeeze slowly, Sweep side to side); multipurpose extinguishers cover most home fires, and your local fire department can give training.Swap the bulbs you use 3+ hours a day for ENERGY STAR LEDs : DOE: LEDs use at least 75 percent less energy than incandescent bulbs and last 25 times longer.Test GFCI and AFCI outlets and breakers once a month : NFPA: test AFCIs and GFCIs after installation and once a month after that; a defective device can give a false sense of security.Test your home for radon, even without a basement : NC Radon Program (NCDHHS): fix your home if a long-term test, or the average of two short-term tests, is 4 pCi/L or more; consider fixing at 2-4 pCi/L. NCDHHS has offered free kits each January during Radon Action Month while supplies last.Inspect and clean furnace and chimney before heating season : NFPA: heating equipment is one of the leading causes of home fire deaths, and nearly half of home heating fires (46%, 2020-2024 averages) happen December through February.Seal leaky HVAC ducts in attics, crawlspaces, or garages : ENERGY STAR: in a typical house, about 20 to 30 percent of the air moving through the duct system is lost to leaks, holes and poorly connected ducts.Use food coloring to find a toilet leak : EPA WaterSense: color in the bowl after 10 minutes means a leak; flappers should be checked periodically and replaced at least every five years. Flush right after the test to avoid staining.Switch your ceiling fan to run clockwise on low speed in winter : ENERGY STAR: clockwise at low speed makes a gentle updraft that forces warm air near the ceiling down into the room; adjusting your thermostat along with it can add energy savings.Drain and shut off outdoor hose faucets before the first freeze : American Red Cross: outdoor hose bibs and pipes in unheated areas freeze most often; on very cold nights, a dripping faucet and open sink cabinets help, and if you travel, keep the heat at no lower than 55°F.Keep anything burnable 3 feet from heaters and fireplaces : U.S. Fire Administration: heating was the second leading cause of home fires in 2021; portable heaters were 3% of home heating fires but 41% of fatal heating fires (2017-2019).Install CO alarms on every level and outside bedrooms : CPSC: install UL 2034 CO alarms on every level and outside sleeping areas; interconnected alarms are best. A CO alarm adds protection but does not replace proper appliance use and annual heating-system service.Check HVAC filters monthly; replace at least every 3 months : U.S. Department of Energy: dirty filters reduce airflow so the system works harder and costs more to run; check monthly and replace at least once every three months.Clean the dryer lint filter every cycle and check the vent : U.S. Fire Administration: you are at higher risk of a clothes dryer fire if you don't clean your lint filter and dryer vents.Set water heater to 120°F; check with a meat thermometer : DOE Building America Solution Center: the EPA recommends 120°F to prevent scalding, and turning it down can save energy and may help the heater last longer by slowing mineral buildup and corrosion.Adjust or replace a catch so a cabinet door stays shut : Family Handyman: catches are fastened with two screws, so replacing a damaged one is simple.Wall-mount a TV into studs and match the VESA pattern : Consumer Reports: most mounts suit wood-stud framing with drywall; other wall types may need different hardware.Get a free Duke Energy Home Energy Check before upgrades : Duke Energy lists up to $3,800 in rebates for single-family homes, including up to $800 for attic insulation and up to $450 for duct test and repair, after the free check.Test smoke alarms monthly and replace them every 10 years : NFPA: all smoke alarms must be replaced 10 years after their manufacture date.Flush your water heater once a year : EPA WaterSense: flushing once a year reduces sediment buildup that can decrease efficiency.Turn the thermostat back 7-10°F for 8 hours a day : DOE: as much as 10% a year on heating and cooling by turning the thermostat down 7-10°F for 8 hours a day in fall and winter.Caulk and weatherstrip drafty doors and windows : DOE: caulking and weatherstripping offer quick returns on investment, often one year or less.Life Check a charity on the IRS search before you give : IRS: the search tool shows an organization's eligibility to receive tax-deductible charitable contributions (Pub. 78 data), its Form 990 filings, and the Automatic Revocation of Exemption List.Wash hands with soap and water to help stop norovirus : CDC: wash hands well with soap and water; hand sanitizer alone does not work well against norovirus; stay out of food prep and caregiving for at least 2 days (48 hours) after symptoms stop.Cover nose, ears, fingers and toes in the cold : CDC: frostbite usually affects extremities such as the nose, ears, cheeks, chin, fingers and toes; redness or pain means get out of the cold or protect exposed skin, and white or grayish-yellow skin or numbness can signal frostbite.Turn on two-step verification for email and bank accounts : CISA: people who enable MFA are significantly less likely to get hacked, because a stolen password alone no longer gets someone into the account.Put your mail on USPS Hold Mail before a trip : USPS: mail can be held for 3 to 30 days, requested up to 30 days ahead or by 3 AM ET on the start day (Monday-Saturday).Get an IRS Identity Protection PIN before tax season : IRS: anyone with an SSN or ITIN who can verify their identity can opt in; a new PIN is issued each calendar year, and a return filed without the correct PIN is rejected or delayed.Add a PIN to your phone account to stop SIM swaps : FCC: losing service, with the phone going dark or only allowing 911 calls, is typically the first sign of a SIM swap or port-out scam; if it happens, contact your phone company and bank and file a police report.Check your license for the REAL ID star before your next flight : TSA: REAL ID enforcement for domestic flights began May 7, 2025, and travelers without an acceptable ID must pay a $45 TSA ConfirmID fee.Never give your Medicare number to someone who calls or visits : Medicare.gov: suspected fraud can be reported at 1-800-MEDICARE (1-800-633-4227) or online, and a Medicare.gov account lets you see Original Medicare claims as soon as they're processed.Freeze your credit (it's free and doesn't affect your score) : FTC: free to place or lift, doesn't affect your credit score, and lasts until you lift it.Pull over for coffee and a short nap when you feel drowsy driving : CDC NIOSH: after 17 hours awake, impairment is equivalent to a blood alcohol content of .05, and after 24 hours it is equivalent to .10.Get both doses of the shingles vaccine if you're 50 or older : CDC: Shingrix was 97% effective at preventing shingles in healthy adults 50-69 and 91% in those 70+; people with Medicare Part D pay nothing out of pocket for it (since 2023).Sign up for USPS Informed Delivery to preview your mail : USPS: the service is free; most residential addresses are eligible, and notifications typically start within 3 business days of signing up.Turn on your phone's and carrier's free call-blocking tools : FCC: phone companies may block suspicious calls and many offer enrollment or apps at little or no cost; a blocked call may go to voicemail, ring once, or not notify you at all.Stock your car for winter and have the battery checked : NHTSA's kit list: ice scraper and shovel, sand or kitty litter, jumper cables, flashlight, warning devices, first aid kit, blankets, phone charger, water, food and needed medicine. NHTSA also says to keep the tank close to full.Don't tap unpaid-toll text links; verify with the agency : FTC: the link can steal card details and personal information like your driver's license number. Report junk texts in your messaging app or forward them to 7726 (SPAM).Look up your car's VIN for open safety recalls twice a year : NHTSA: recall repairs are free at the dealer; manufacturers must mail registered owners within 60 days of notifying NHTSA, and NHTSA advises checking for recalls twice a year.Get your flu shot in September or October, especially 65+ : CDC: people 65+ face higher risk of serious flu complications; preferential vaccines are high-dose inactivated, recombinant, or adjuvanted inactivated. Timing guidance favors September–October; avoid early (July–August) vaccination for most older adults unless later vaccination may not be possible.Register your numbers free on the Do Not Call Registry : FTC: free registration at DoNotCall.gov; your number should appear the next day and sales calls from complying telemarketers can take up to 31 days to stop. The Registry does not block scam or illegal robocalls.Check tire pressure and tread monthly using your door-jamb label : NHTSA: replace tires when tread is worn to 2/32 inch, and a dashboard TPMS warning only comes on when a tire is already significantly underinflated. NHTSA says proper inflation can save as much as 11 cents per gallon on fuel.Report all gig income and keep receipts, even without a 1099 : IRS: you must file if net self-employment earnings from gig work are $400 or more.Plan for quarterly estimated taxes on rideshare income : IRS: the year is split into four payment periods, and underpaying can trigger a penalty; Form 1040-ES has a worksheet.Log every business mile as a rideshare driver (2026 IRS rates) : IRS: for 2026 the business standard mileage rate is 72.5 cents/mile for Jan 1 - Jun 30 and 76 cents/mile for Jul 1 - Dec 31.Check your credit reports for free at AnnualCreditReport.com : FTC: the three bureaus have permanently extended free weekly reports through AnnualCreditReport.com.