Problem: Write an article based on this summary: Lift properly. Improve your posture. Strengthen your core muscles. Be mindful of your stress.

Answer: When lifting things, avoid relying on your back. Instead, stand close to the object you are about to lift. Face the direction you intend to carry the object. Tighten your abdominal muscles, stand with a wide stance, and bend your knees. Do not lift suddenly, and do not twist or bend sideways while lifting. For heavy loads, lift with straight arms, and tuck your chin in. Try to sit and stand in a relaxed position. Imagine a string pulling up your head from the crown. Straighten your neck so that it supports the weight of your head. Roll your shoulders back and relax them. Tighten your stomach muscles so they support your spine. If you have to stand for while, relieve pressure on your lower back by propping one foot on a stool. You can also rotate your ankles one foot at at a time to relieve pressure on the lower back. When sitting for a length of time, sit with your legs and arms parallel to the floor. Sit back in your seat for support. Settle your feet on the floor. Shift positions often to keep your muscles from tensing up. A lack of exercise can lead to weak back muscles, which can lead to back injury. While core muscle strength is not definitively linked to lower back injury risk, there is some evidence to support it. Try core stabilization exercises such as plank, side bridge, and supine bridge. Balance exercises, such as single leg stance, may also increase core strength. Try leg jumps and bounding, as well as regular strength training exercises such as lunges, squats, and hamstring curls. If you have back pain, your attitude toward it may shape your recovery. Stress, worry, anxiety, and depression can make it harder to recover from back injury. Anxiety, in particular, can worsen your experience of pain. Mindfulness is incredibly effective at improving your experience of back pain. Consider taking a course in mindfulness-based stress reduction. Cognitive-behavioral and self-regulatory therapies may help. Ask your physician to refer you to a qualified therapist.

Problem: Write an article based on this summary: Look at your turtle's shell. Examine the turtle's plastron. Check the turtle for a tail notch. Look for species-specific clues.

Answer: The turtle's shell, or carapace, differs slightly between male and female. An adult female turtle has a slightly longer shell than an adult male has. As a means of sexing the turtle, this method is limited because you need to make sure that the turtle is fully grown. You may assume that a turtle is male due to a smaller size when it actually has more growing to do. There can be an overlap in size between a large male and a small female, so it's not possible to predict the gender based on size alone. The underside of the shell, which covers the turtle equivalent of a belly, is called the plastron. To check the plastron, pick the turtle up with care. They do not like to be handled and may try to bite, so grasp the turtle from the tail end so it can't reach around and snap at you. Gently turn the turtle over so you can see the underside. In male turtles, the plastron is slightly concave (curving inwards), whereas a female's is flat. A concave plastron allows for a male turtle to fit over a female's shell during mating without rolling off. The female's flatter plastron gives her more room internally in which to grow eggs. Male turtles often have a small 'V,' or notch, at the rear end of the carapace. This is to accommodate the tail when the turtles mate. Otherwise the tail might be crushed against the underside of his shell. Some species of turtles have gender-specific external features. Some species that may reveal gender through coloring are: The American box turtle: 90 percent of the time, male box turtles have red or orange irises while the female has brown or yellow ones. Also, the female has a tendency to have a higher-domed, more rounded shell, whereas the male has a lower shell with more of an oval or oblong appearance. Sun turtle: If the turtle's underbelly has blue coloring, it's a male. If the underbelly does not have blue coloring, it's a female.

Problem: Write an article based on this summary: Bring identification with you. Visit this office during regular business hours. Request a voter registration form when you arrive. Fill out the personal information section. Show your ID to a person in the elections office. Turn in the form to the Washington elections office.

Answer: Take your driver's license or state-issued identification when registering in person. If you do not have a driver's license or state-issued ID card, bring a government document, tribal ID card, paycheck, bank statement or utilities bill that has your Washington address on it, in addition to a photo ID. All elections offices are open Monday through Friday. Check the hours they are open on their webpage, however most are open 9am to 5pm. Make sure you arrive at least 8 days prior to an election you want to vote in. Talk to the front desk attendant and tell them you want to register to vote. They will give you the official form to fill out. If you want to save time, you can print and fill out the form at home and then bring it in to submit it. This will include your full name, birth date, and current address. After recording this information, check "yes" or "no" on the eligibility section and military status questions. Next, in section 4, write in your state-issued ID number or the last 4 numbers of your social security number in section 4. List any change of address or name information, then sign and date the bottom of the form. They will verify that the information on the form matches the information on your ID. If you had to bring alternative identification, the elections office personnel will verify it. Your identification verifies that you are a resident of Washington state. Once your identification is verified and the form is completed, the elections office personnel will take the form. You should receive a confirmation of your registration in the mail. If you turn in the form at least 8 days before an election, you should be able to vote on election day.

Problem: Write an article based on this summary: Find your training heart rate. Get in a routine. Practice good heart health.

Answer:
You can use the same method to find your ideal training heart rate. This is the rate of exertion that you want to work towards when you are exercising to make sure that you are getting cardiovascular benefits. Take your pulse 10 minutes into your workout to find your training heart rate. Each age group has a specific target heart rate that is ideal. People between 20-30 years of age have a target heart rate of 100-170 beats per minute. 30-35 year olds should aim for 95-162 beats per minute. People who are between 40-50 years of age will have target heart rates of 88-145 beats per minute. If you are 60 or above, your target heart rate will generally be between 75-128 beats per minute. Remember that these numbers are general. Ask your doctor if he has a specific recommendation for you. Exercise is one of the best ways to keep your heart healthy and to consistently hit your target heart rate. Make it a habit to get at least 30 minutes of physical exercise most days of the week. Choose an activity that you enjoy and you will be more likely to stick with it. The best exercise programs combine cardio activity and strength training. For example, you could combine swimming with a routine that uses light weights. Try a new sport. Sports are a great way to combine exercise with socialization. Join the work softball team or take tennis lessons. There are several ways to keep your heart healthy. One of the best things you can do is to make sure to eat a balanced diet. Eat at least 5 servings of fruits and vegetables each day. You should also look for healthy fats, such as olive oil and avocado. Whole grains have been shown to help keep your heart healthy. Avoid smoking.