Editor’s Note: The following is the sixth in a 12-part series of columns from Eastern Maine Medical Center in Bangor. Move and Improve is an outreach program of EMMC’s Community Wellness Service that promotes healthful lifestyles for Maine people.

As we “Move and Improve” our way to improved health through an exercise program, Eastern Maine Healthcare and public safety officials offer a few basic tips to help ensure your personal safety. While outdoor exercise is enjoyable and energizing, it is important to recognize situations that place us in potential harm’s way.

State law requires bicyclists to travel with the flow of traffic – riding on the right side of the road (turned with the traffic approaching from behind). Always be aware that your back is to the potential hazards of an inattentive driver who might not notice you along the highway.

Maine law requires that anyone under age 16 operating a bicycle must wear a properly fitted bicycle helmet. Remember, your bike is a vehicle and you need to observe all traffic laws.

Be a safe walker and always walk facing traffic when on a road with no sidewalk.

Wear bright colors so you can be seen. Do not wear dark clothing in the evening and if possible wear bright and reflective articles of clothing at all hours in order to be even more visible. If fitting in exercise means you are on the road after dark, dress so drivers can see you. If you wear a white T-shirt, headlights will pick you up at a distance of 224 feet. Drivers will see you’re a person at 105 feet. If you wear a reflective tag, headlights will pick you up at 532 feet and drivers will see you at 144 feet. If you carry a flashlight, headlights will pick you up at 1,379 feet and drivers will see you at 316 feet. To be safe, be reflective when out exercising.

Never make the mistake of believing that a motorist has seen you walking, jogging or riding your bicycle. Always pay attention to traffic.

Whenever crossing a marked crosswalk, be cautious of oncoming traffic, despite the fact that state law gives the pedestrian the right of way. Jog in place as you enter the crosswalk until you are certain the motorist has observed and stopped for you. Look both ways before crossing, even on one-way streets.

Cellphones, radios and passengers in a vehicle sometimes prevent the vehicle’s operator from seeing others along the highway, and in these types of accidents the big loser is the pedestrian or bicyclist.

The driver of a motor vehicle has the right of way at any unmarked crossing. Wait for a vehicle to pass before crossing. State law prohibits pedestrians from walking on the roadway when there is a sidewalk.

Always travel with a partner on pathways and in parks or whenever there is little population.

While Maine remains a very safe state, we always need to be cognizant of our surroundings. There is safety in numbers from both the medical and public safety perspectives.

Carry identification when walking or biking alone and let someone else know your route and about how long you expect to be gone.

When wearing headphones, remember that you won’t hear the sounds of oncoming traffic, horns or sirens. This requires exercisers to be even more vigilant for their own personal safety.

It is always advisable to carry a cellphone when walking because the ability to communicate greatly enhances one’s safety.

A container of pepper spray may prevent a dog bite but has no lasting effects on the animal. If a dog approaches, avoid eye contact and keep an even pace.

If you encounter a person on your route who arouses your suspicion follow your instincts, as this is our natural weapon of defense.

You should change your direction of travel in order to avoid an encounter and seek out a safe place. Have your cellphone in your hand and pre-dialed to 911. Know your exact location in the event a suspicious person bothers you.

Congratulations in choosing an exercise routine in conjunction with the “Move and Improve” program.

Remember that your police, sheriff’s deputies, firefighters and emergency medical technicians are out there exercising along with you, and we all want you to maintain your health while ensuring your safety.

Be the best you can be. Be active, eat well, play safe and enjoy moving to improve.

Chief Deputy Glenn Ross is with the Penobscot County Sheriff’s Department. For more information, contact Elanna Farnham, Move and Improve coordinator, at 973-7245.