Once you have lowered your flag and properly folded it, you will want to find a private place to dispose of the flag. The preferred method of disposal is to burn your flag in a large fire. Make sure that it is big enough to properly destroy the flag, but not so large that it is a safety hazard. Once the flag is destroyed, bury the ashes. Be sure to check with local burn bans before you dispose of your flag. Because many modern flags are treated with chemicals that can burn explosively and give off toxic fumes, burning your flag may cause an accident. If you are unable or do not wish to burn your flag, you can also cut it into pieces. Once a flag has been cut up, it is no longer an official U.S. flag and can be disposed of in various methods. When cutting up the flag, you will want to ensure that you do not cut into the blue star field. This section should remain whole, but you can cut the rest of the flag as you see fit. Once the flag is properly cut up, you can dispose of it however you want. Use scissors or a knife to cut the flag. Avoid tearing the flag. This can be considered disrespectful. The blue star field represents the unity of the U.S. states, and cutting into that section is considered a symbolic attempt to disrupt that unity. Some may consider this method less ceremonial or disrespectful. Use your discretion, or talk to someone with experience disposing of flags, before you cut up a flag. Once a flag is worn, you can fold it up, place it in a box and bury it. As long as you are respectful about how you bury the flag, this is a good alternative to burning. Be sure to place the flag in a box. Letting the soil touch the flag is considered disrespectful, even if you disposing of a flag. This method could also be considered disrespectful or improper. Considering that flags are coated in various chemicals to preserve them, this might be a less environmentally friendly option. Unlike flags made from natural fibers like cotton that decompose quickly, modern flags are typically made from synthetic materials that breakdown over a much longer period of time. Groups like the American Legion, the Veterans of Foreign Wars, the Girls Scouts, and the Boy Scouts will take your old flags and properly dispose of them. The old flags are typically burned during disposal ceremonies, which are held at different times throughout the year. If you are unsure about the best method of disposing of your U.S. flag, this may be a good option. The American Legion holds a flag disposal ceremony on Flag Day each year. If you are concerned about limiting your flag's environmental impact, you might want to consider sending it to a company that specializes in recycling old flags. They will ensure that the flag is disposed of in an environmentally conscious way. The company may also use materials from the old flag to make a new one. Depending on the company, you may be asked to give a donation for the service. However, there are some who recycle the flags for free.

Summary: Burn the flag discreetly. Cut up the flag. Bury the flag. Give the flag to a qualified organization. Recycle old flags.

Unplug from electronic devices and go out to a local park, trail or natural area. Studies show that as little as 20 minutes in nature can create a heightened sense of well-being. Exercise can improve your physical health and relieve tension. Take some time each day to break a sweat. Join a local gym, take some workout classes, or go for a run in your neighborhood. See if a friend would like to hit up the gym with you. When you've had a rough day, treat yourself to something a bit out of the ordinary. Have a nice dinner, go out with friends, or go get your nails done. Go get a book from your local library that you've been wanting to read. Buy yourself some new bubble bath and soak in your tub. Identify short-term goals of yours that you can complete. Remember that you are more than an employee and that your life outside of work is valuable. Do something like hang a picture in your home, clean your kitchen, or reorganize your closet. Keeping your work and life balanced is important to offset the stresses of the workplace. You might also choose to do something more substantial like work on your college application or polish up your resume. Brighten your mood after a tough day by doing the things you enjoy most. Enjoy painting? Do a wine and design class with friends. Like to play ball? Hit up the batting cages. Though social media can be fun, it can sometimes be harmful. Seeing photos of others enjoying their jobs after you've had a bad day at work can be particularly tough. Take a social media break for a few days.

Summary: Spend time in nature. Exercise to relieve stress. Treat yourself. Do something on your personal to-do list. Do one of your favorite hobbies. Stay off of social media for the day.

You don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty. Move your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground. Many hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 2530 degrees). Don't bend your body. Follow this with one minute's rest. Repeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased. Slowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg. Do this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range. Runners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body. Emphasize good form. This includes good posture and strides that don't cause unnatural leg movements. Try biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis. Fold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest. Add a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.
Summary: Start small and build hip muscles from bed. Extend your range of motion. Stretch your hips while standing up. Use cardio to keep hips strong. Use your legs to stretch hip muscles.