We are thinking of our alumni community during this unprecedented and challenging time.

The weather may be getting cooler, but there are a number of health opportunities the fall season brings. From outdoor activities to nutritious produce, here are some ways to add more wellness to your autumn routine.

• Get outside! The temperatures are moderate, so get outside for fresh air and activity before winter arrives. Take advantage of autumn activities and chores. Apple and pumpkin picking and raking the fall leaves are great ways to get outside and also get some exercise.
  
  
• Enjoy the tastes of the season. Avail yourself of nutritious fall foods like apples, pumpkins,sweet potatoes and figs. Fend off autumn’s chill with a warm beverage — green tea, black tea and coffee are all thought to have health benefits. 

• Reap the benefits of the end of daylight saving time. On 1, daylight saving time is ending. This day is not only good for an extra hour of sleep, but it could also have a beneficial effect on heart attack risk, according to a New England Journal of Medicine study. Harvard Health Publications explains a possible reason for this effect. 
  
  
• Relax by watching the game. While professional sports will be viewed differently this year, you can watch from the comfort of your home and relax your mind and body.

Fall allergy season is ramping up, and sufferers may be experiencing symptoms like runny nose and congestion, irritated eyes, headaches, itchy throat, and skin rashes. While some may mistake some of these symptoms for COVID-19 this year, it is important to remember the main warning signs for the virus are fever, fatigue and a dry cough. 

Pollen allergy

• The pollen from ragweed causes allergies in as many as 23 million Americans every year, according to the American College of Allergy, Asthma, and Immunology. Ragweed relatives include sunflowers, marigolds and sage. 

• Pollen counts reach their highest levels in mid-September, and the wind can blow pollen more than 700 miles.

Mold allergy

• Mold is another common trigger for fall allergies. Indoor molds grow in damp places including windows and pipes, according to the Centers for Disease Control and Prevention. Mold can also grow on wood, wallpaper, insulation, carpet, drywall, fabric and upholstery.

• Outdoor mold can also exacerbate allergies, especially in the fall. Autumn causes the leaves to fall from trees, and mold grows on the decomposing plant matter. Those allergic to mold may experience allergy symptoms while raking leaves, as disturbing the decomposing plant matter can send mold spores into the air and up the nose.

How to treat fall allergies

• If possible, avoid going outdoors as much as possible during the fall season if you’re triggered by plants that pollinate in the fall. If you do go outside, you can reduce the chance of carrying allergens back indoors by taking a shower to wash off any pollen. 

• A doctor may suggest you take antihistamines to help relieve symptoms such as a runny nose, itchy eyes and sinus decongestion. Nasal sprays can also provide relief for nasal congestion or a stuffy nose. 

• There are also some natural remedies for allergies, including nasal irrigation and essential oils, that can help relieve your symptoms. A 2018 study published in The Cochrane Database of Systematic Reviews found that saline sprays can help alleviate allergic rhinitis in adults and children. 
  
  
• Your fall allergies from outdoor allergens should subside as winter approaches and morning temperatures start to get below 50 degrees Fahrenheit.

Superfoods of fall

With the official start of fall coming next week, it’s time to get excited about delicious and nutritious produce — including superfoods — that come into season in autumn. Enjoy them during their peak season, whether from your garden, grocery store or local farmers market. 

Fall fruit

• Apples are full of antioxidants, and there are different varieties that have a broader harvest season.
• Pears, which are best in August through February, are high in vitamin C, vitamin K and copper.
• Pomegranates are high in vitamin C and potassium, and are a great source of fiber. According to a UCLA study, pomegranate juice has higher antioxidant levels than red wine! Get pomegranates while they’re in season, from October to January.
• Check out some recipes that incorporate apples, pears and pomegranates.

Fall vegetables

• Fall vegetables include many popular perennial standbys like pumpkin, winter squash and sweet potatoes.
• For something more exotic, try rutabaga, a cross between a turnip and cabbage. It’s a good source of fiber and vitamin C.
• Turnips have great digestive benefits. Slightly spicy when eaten raw, they’re related to radishes, mustard and collard greens.
• Ready to cook? Try something new with these rutabaga and turnip recipes!
• Keep it classic with some delicious pumpkin, winter squash or sweet potato dishes (there are both healthy and not-so-healthy options).
• Can’t decide between fruits or vegetables? Bake a pumpkin apple pie.

Back-to-school resources

This year’s “back to school” looks very different for many students and families. While some students will return to in-person learning, many will take their classes online or participate in a hybrid model that mixes virtual classrooms with in-person attendance. We’ve put together some resources to help you navigate this uncharted time and hopefully help reduce some of your anxiety as the school year begins.

Have a strategy

• In the classroom, teachers set up norms and expectations at the beginning of the year. It is recommended parents do the same for the digital realm and help with motivation while learning from home.
• Parents can use this tool to ensure their child is on track for their grade level, and New Yorkers can get help with continuity of learning.
• Scholastic offers guided learning programs for children ages 4 to 10 years old, and there’s a list of education companies offering free subscriptions due to school closures.

Keep it interesting

• Parents from around the country have come together to share their activities in this Stay-at-Home Guide.
• Outschool offers live online classes and camps for kids ages 3 to 18, starting at $10.
• Encourage children to develop hobbies and read books.

Be mindful of emotions

• Apps such as My Life, Breathe, Think, Do with Sesame Street, and Mindful Powers make mindfulness fun and engaging.
• Books that help children name and express their emotions can help prepare them for the uncertainty of the new school year.
• Kids (and adults) can also benefit from journaling.

Get help if you need it

• Be sure to review the resources the firm has available through our employee assistance program with Humana.
• Bright Horizons provides resources and discounts for tutoring services for kids of all ages, including test prep for older kids. They also offer preferred enrollment to full-time child care spaces in Bright Horizons centers.
  • To get started, visit the landing page (brighthorizons.com/klnf) to access the various benefits available to Kramer employees. Under the Additional Family Supports section, click on the tile you’re interested in learning more about to assist with your family’s needs this fall and beyond!
  • Learn more about Bright Horizon’s Additional Family Supports offerings on KL Connect.

VSP Vision Care tips for remote working

VSP Vision Care has put together some tips to help defend against digital eye strain and create more comfort working from home. Here’s a sampling:

• Ask an eye doctor

Ask your eye doctor about computer vision, blue light lenses or coatings for non-prescription eyewear. You can find a doctor in the VSP network here. 

• Observe the 20-20-20 rule

Give your eyes a break every 20 minutes and spend 20 seconds looking at something at least 20 feet away. Bonus tip: Blinking more often helps to moisten your eyes, which may help reduce visual discomfort.

• Keep your distance

Work in an area with natural light and enough room to maintain a good digital distance (at least 20 inches) from your screen.

• Turn it down

Reduce the brightness level of device screens and LED and CFL lighting to lower the amount of blue light exposure, especially during the evening hours.

The benefits of bicycling

• Bicycling is good for your joints and also helps with balance.
• Research published in the journal Aging Cell shows that active cyclists aged 55 – 79 years produced the same number of T cells (which help the immune system respond to new infections) as do young adults.
• Bicycling is often noted for its cardiovascular benefits, but studies show it also helps improve cognitive health and emotional well-being.  
• A University of Illinois study found that improving cardiorespiratory fitness enhances both brain activity and executive function in older adults.

Getting started

• The first step to get started bicycling is to choose the right bike.
• Utility bikes and hybrid bikes are practical and useful for short-distance commuting, errands and shopping (they’re good at transporting cargo).
• A road bike is great for recreational riding on pavement.
• If you’re looking to bike on off-road trails, consider a mountain bike.
• Last but not least, there are cruiser or comfort bikes that are ideal for leisurely spins on multiuse paths.
• Learn the ABCs (air, brakes, chain and cranks). An ABC Quick Check will ensure your bike is safe to ride.
• You should wear a helmet at all times while riding. Choose a helmet that best fits your head, your style and your budget.
• Flat tires happen. Learn to change one.
• Remember that cyclists are subject to many of the same traffic laws as cars, including:
• Always yield to pedestrians.
• Don’t stop in the crosswalk.
• Refrain from using a bike on the sidewalk.
• Ride in the direction of traffic.
• Install front and rear lights on your bike if you’re riding at night.
• Don’t forget your mask. CDC guidelines have recently been updated to recommend “wearing cloth face coverings in public settings where other physical distancing measures are difficult to maintain.

General bike riding tips

• Avoid shifting forward on the seat and hunching your back when you're tired. Shift to a higher gear and stand to pedal periodically to prevent stiffness in your hips and back.
• Relax your hand grip. On smooth, traffic-free pavement, drape your hands over the handlebars.
• The League of American Bicyclists hosts 18 short, accessible videos on topics including traffic safety (safe lane changing, intersection positioning) and practical tips like choosing a bike and fitting it to you. Check them out. 
• Here are some additional tips, including street safety.

Bicycling during COVID-19

• As long as you apply the same careful attention to hygiene that you would with a shopping cart handle, bike sharing can be safe.
• If you can, sanitize the handlebars before and after your ride.
• If you can’t, wear full-fingered gloves or just be careful what you touch during and after the ride until you’re able to wash your hands.
• Post-ride, don’t touch your face until you thoroughly wash your hands, and sanitize your wallet, keys and credit cards if you touched them during your outing.
• CitiBike has a team of field associates who disinfect high-contact surfaces on bikes daily.
• Planning your bike route isn’t just about getting from point A to point B. Make sure you’ll have room to adhere to physical distancing guidance. Avoid busy or narrow bike paths that don’t allow you to maintain a safe distance from others. 

Get on the road
 
For those looking to safely ride while socially distancing, here are some resources for those near the NY and CA offices.

• For those living near  New York City:
• Ride the City: New York City offers a list of favorite bike routes. Updated bike maps can be downloaded at NYC DOT’s Bicycle Maps page.
• Bike Rent NYC provides bike rentals in Central Park, Riverside Park, East River Park and Highbridge Park.
• Wheel Fun offers bike rentals at Flushing Meadows Corona Park in Queens, at Marine Park and Bensonhurst Park in Brooklyn, and at the Franklin D. Roosevelt Boardwalk on Staten Island.
• There is far less car traffic on the roads these days, which creates more space for biking. However, more people are walking in the street, so stay alert and share the space responsibly and courteously. 
• For those living near San Mateo County, California:
• Bicycling is a permitted activity as long as social distancing is maintained.  San Mateo County has assembled bicycling routes and trails throughout the region on their countywide bike map, and specifically the Menlo Park segment.
• Additionally, 511.org developed the interactive Bike Mapper tool, which identifies the best bicycling route between your starting and ending points.
• Have fun when you venture out and plan your route in advance.

Happy biking!

In Memorium: Larry Kramer

We want to recognize and celebrate the life of Larry Kramer, the brother of founding firm partner Arthur Kramer and an accomplished playwright and activist who recently passed away. Larry helped create both GMHC and ACT UP and remained an outspoken advocate for those living with HIV and AIDS and for LGBTQ+ rights generally. His play and film The Normal Heart captures the early days of the AIDS crisis. For more on the Kramer brothers and the firm’s involvement in the fight for marriage equality, see this front page New York Times story from 2006.

A few LGBTQ+ rights milestones

LGBTQ+ people and allies have been working for decades to achieve equal treatment under the law.

• 1969 – Police raid the Stonewall Inn, a popular gay bar in NYC. Customers fight back, leading to days of riots. This event launches the modern gay rights movement. A year later, the first Gay Pride parade in the U.S. is held in NYC.
• 1973 – Lambda Legal becomes the first legal organization fighting for equal rights for gay and lesbian people in the U.S.
• 1974 – Kathy Kozachenko becomes the first openly gay American elected to public office, winning a seat on the city council in Ann Arbor, Michigan.
• 1982 – Wisconsin becomes the first state to ban discrimination based on sexual orientation.
• 1993 – Minnesota becomes the first state to extend its anti-discrimination laws to protect transgender people.
• 2003 – The Supreme Court strikes down remaining sodomy laws in the U.S., recognizing the right of LGBTQ+ individuals to dignity and self-determination in their intimate relationships.
• 2004 – Massachusetts becomes the first state to recognize the right to civil marriage for same-sex couples.
• 2015 – SCOTUS rules that same-sex couples have the right to marry in all 50 states.
• 2018 – A record number of LGBTQ+ candidates are elected in midterm congressional elections.

A few LGBTQ+ trailblazers

• Ellen DeGeneres made television history when her fictional sitcom counterpart of the same name announced she was gay in 1997. Coming out as gay was almost as significant for Ellen the character as it was for Ellen the real-life comedian, given the time period of the mid-1990s.
• Aaron Fricke challenged his school in court and won the right to attend prom with his male date. Fricke v. Lynch is now considered a landmark case in the fight for LGBTQ+ student rights.
• Reed Erickson was a transgender philanthropist best known for funding early research on trans issues and an early advocate of transgender visibility in the United States. Erickson grew up in Philadelphia and attended Louisiana University, where he was the first person assigned female at birth to graduate in engineering. In 1962, under the supervision of Dr. Harry Benjamin, he began to take hormones and began the process of masculinization. Two years later, he founded the Erickson Educational Foundation, where he supported early studies of transgender people through philanthropic donations.
• Barbara Gittings crusaded to promote gay literature and eliminate discrimination in the nation’s libraries. In 1958, at age 26, she founded the New York chapter of America’s first lesbian organization, the Daughters of Bilitis. In the 1960s, Gittings picketed to end discrimination against gay employees in the federal government.
• Dr. Richard Isay was one of the first prominent psychiatrists/psychoanalysts to encourage his gay patients to accept themselves rather than deny their feelings. In 1992, Dr. Isay teamed up with the American Civil Liberties Union to help force the American Psychoanalytic Association to start treating analysts the same regardless of their sexuality and to promote education on the subject within the network.
• Louise Lawrence began living full-time as a woman in the 1940s. She helped create a correspondence network for transgender women throughout the United States. She also worked with Dr. Alfred Kinsey and Dr. Harry Benjamin as they studied transgender people.
• Leonard Matlovich was known as the first serviceperson to challenge the military’s ban on gay people, as depicted on the cover of Time magazine. Matlovich’s coming out eventually led to his discharge from the Air Force, where he had served as a race relations counselor after returning to the States from overseas duty.
• Martina Navratilova, a Czech-American tennis star, used her star power to advocate for gay rights. In 1992, she joined other activists in a lawsuit challenging a Colorado amendment that banned extending civil rights protections to gay people.
• Bayard Rustin, a gay man, was one of the leaders of the Civil Rights movement, working with Martin Luther King Jr. to organize the legendary 1963 Jobs and Freedom March. In the 1980s, Rustin declared that “gay people are the new barometer for social change.” His extensive activism included fighting for the passage of New York’s gay rights bill and urging the NAACP to acknowledge the AIDS epidemic.
• Edith Windsor was at the forefront of overturning Section 3 of the Defense of Marriage Act (DOMA) in 2013. In 2007, Windsor married her partner of 40 years, Thea Spyer, in Canada. Although Canada and New York recognized the marriage, DOMA prohibited recognition for purposes for federal benefits. Windsor sued the federal government in 2009 when her spouse died and she had to pay estate taxes without an exemption. Windsor argued that the section of DOMA defining marriage as a union between a man and woman was unconstitutional, and the Supreme Court eventually agreed, striking down that portion of DOMA in 2013.

Kramer Levin’s rich history of supporting pro bono LGBTQ+ rights work

Kramer Levin has played a leading role in pro bono LGBTQ+ rights litigation for decades. The firm is particularly proud to have been at the forefront of legal efforts securing marriage equality, obtaining political asylum in the United States for LGBTQ+ clients persecuted in their home countries because of their sexual orientation or gender identity, and working to protect the rights of LGBTQ+ individuals and families in various contexts.

A few highlights:

• Kramer Levin was co-lead counsel with Lambda Legal in Hernandez v. Robles, the case seeking equal marriage rights for same-sex couples in New York State, and a series of related cases establishing recognition within the state for valid out-of-state marriages of same-sex couples.
• The firm has filed amicus briefs in a long string of historic LGBTQ+ rights cases, including Boy Scouts of America v. Dale (2000), Lawrence v. Texas (2003), United States v. Windsor (2013), Obergefell v. Hodges (2015), and Masterpiece Cakeshop v. Colorado Civil Rights Commission (2018).
• Working with the ACLU, the firm represented the plaintiffs in two key LGBTQ+ student rights cases in which Mississippi high school students established, respectively, their right to bring a same-sex date to the school prom and the right to avoid gender stereotyping in their yearbook presentation.
• The firm represented a September 11 victim’s lesbian survivor in obtaining a fair share of the Victims Compensation Fund award.
• The firm also brought landmark cases establishing the right to second-parent adoption under Delaware law and the right of nonbiological parents to seek visitation under New York law.
• Kramer Levin incorporated and has represented GMHC and other nonprofit organizations serving the community and serves as pro bono general counsel for New York’s LGBTQ+ Community Center.

The importance of supporting LGBTQ+ rights

The appeal of LGBTQ+ inclusivity goes far beyond LGBTQ+ employees. We find that the vast majority of allies — non-LGBTQ+ individuals who support and advocate for LGBTQ+ individuals in the wider community — prefer to work for inclusive companies: a stunning 72% of ally respondents say that, all else being equal, they are more likely to accept a job at a company that is supportive of LGBTQ+ employees than one that is not supportive with inclusive policies for LGBTQ+ individuals.

The history behind Older Americans Month

In 1963, President John F. Kennedy and part of the National Council of Senior Citizens (NCSC) came together in the hope that they could solve the mounting burdens on the country’s older population. President Kennedy and the NCSC established May as Senior Citizens Month as a way to promote awareness about these concerns and to acknowledge the contributions of this population. 
 
President Lyndon B. Johnson signed the Older Americans Act into law in 1965, and May officially became Older Americans Month. The bill created definitive positive changes for older Americans, such as financial and federal aid. Furthermore, it

• Created the Administration on Aging, the first federal department to focus on problems facing older adults
• Popularized nutrition programs and provided transportation services, federally backed adult day care programs, legal counsel and other assistance for elders
• Laid the foundation for Medicare

Older adults enrich our lives every day as volunteers, employees, employers, parents, grandparents, mentors and advocates. They offer their time, talents and experience to the benefit of our communities.
 
How you can support the physical health of older adults

• Ensure the vision and hearing of elders are screened regularly. Doing so can decrease injuries that could be preventable, such as falling.
• Ensure they are getting enough sleep. Getting enough sleep is one of the most important things older adults can do to aid in immune health.
• Ensure elders regularly schedule appointments with health and wellness professionals. Make sure they keep up with not only annual physicals but dental appointments as well.
• As digestion slows with age, it is important elders maintain a healthy diet filled with fiber and nutrient-rich foods.

How you can support the mental well-being of older adults
Keeping the mind of an elder active, positive and productive is important.

• Have them share life experiences! Help them assemble a photo album of important moments in their lives and write details on the backs of all the photos.
• Studies have shown that brain exercises, in addition to being fun, can keep elders sharper for up to ten years longer. Games like crosswords may even help older adults prevent brain plaques associated with Alzheimer’s disease. To keep the mind sharp, there are free, large-print, printable crossword and word search puzzles available.
• Older adults benefit from maintaining connections with those they love. Some wireless service carriers have cell phone plans specifically designed for elders, who use their phones more sparingly than younger generations.

How you can support elders in your community

• Help elderly neighbors by picking up groceries, planting some flowers in a planter or hanging a bird feeder outside their window for them to watch and enjoy. Volunteer to sew homemade masks, color pictures, write letters or make homemade “Thinking of You” cards.
• Encourage elders to share their story. Ask older adults to recount childhood stories and memories, including insights and recommendations on life lessons, unique experiences, or struggles and how they persevered.
• Start a phone tree to make telephone calls to check in on your older adult friends and neighbors.

How you can support the community as an elder

• Get involved in your neighborhood. Join a resident association or a neighborhood safety watch group.
• Become a foster grandparent. A foster grandparent provides children with the love they need while helping with schoolwork and offering mentorship.
• Send notes to military service members via Support Our Troops.
• Sign up for a virtual book club at your local library.

Resources to support the caregivers of elders

Our Employee Assistance Program through Humana has services dedicated to caregivers, including a Caregiver’s Toolkit and resources for caring for your loved one and yourself.
 
Here are some other organizations devoted to providing resources for caregivers of older adults:

• Family Caregiver Alliance is a nonprofit organization that provides services and education programs.
• Caregiver Action Network provides educational resources for caregivers and a forum to connect family caregivers with others dealing with similar issues.
• Rosalynn Carter Institute for Caregiving provides support programs and training resources for caregivers, as well as advocacy to encourage greater institutional help for caregivers.
• National Respite Network helps caregivers find respite services that temporarily take over some of the caregiving tasks so family caregivers can take a break.
  Benefits CheckUp makes it easier to navigate the system of benefits available to elders.
• Well Spouse Association helps older adult caregivers taking care of spouses tap into a larger community of other caregivers doing the same.
• Eldercare Locator is a resource provided by the Administration on Aging to help elders and caregivers find trusted professionals to help with the various services elders commonly need, like home modifications and legal assistance.
• AARP’s Caregiver Resources provide planning guides and other educational resources for the caregivers who help care for older adults.
• Video Caregiving provides a number of films to help caregivers learn the skills they need.

Caregiving to older adults during COVID-19

COVID-19 can infect anyone, but adults age 60 and up are noted as more likely to get seriously ill from it. The CDC outlines steps to reduce getting sick if you are over 60.

Here’s why getting organized makes you feel good:
 
Organizing is a way to regain a sense of control.
Today, there is a lot in the world that we can’t control, but we can control our spaces. When we feel overwhelmed by the world around us, it can be therapeutic to organize a garage or pantry. Similar to exercising, the physical effort to sort and organize your space provides a way to let off steam.
 
Organizing gives you a sense of satisfaction.
Apart from ridding your space of stuff you no longer use, organizing makes you feel like you’ve accomplished something. The before-and-after transformation offers visual evidence of a job well done, and there is a physical reaction in the body. Given our current virtual world, a hands-on organizing project at home (or work) can give us the emotional lift we need to feel good about what we’ve achieved.
 
Here’s how to start:
 
Adopt new habits

• One of the most frequent temptations is to put everything on a table. Although the intention is to do it temporarily, in the end the table will always be cluttered. Julie Isaac, author of the blog Our Uncluttered House, recommends putting flowers or small decorations on your tables or keeping your dinner table set with plates and silverware to make sure you can’t pile things on it.
  
• Don’t buy storage boxes until you throw away everything you don’t need.
  
• Every time you bring home clothes from the dry cleaners or buy new clothes, you often end up with a new hanger. Thus, without even realizing it, you end up with more hangers than clothes. Keep your closet organized.
  
• Dedicate one day a year to organizing. Even if you apply the best strategies to organize your home, reappearing messes are inevitable. Set aside one day a year to make sure you haven’t accumulated unnecessary things, that your shelves and drawers are organized, and that everything is in its place.
  
• Check out these 10 habits to get organized.

Start your spring cleaning now

• Follow these four steps to cutting back on clutter.
  
• Learn tips for getting the whole family involved in chores around the home.
  
• Reevaluate your cleaning habits.
  
• While it may be difficult to find cleaning products in stores right now, you might have the ingredients to make your own at home.
  
• Print out this spring cleaning checklist.
  
• As the weather improves, don’t forget to clean your outdoor grill if you have one.

Get some inspiration

• Marie Kondo has become a household name for organizing. She has a show called “Tidying Up with Marie Kondo” on Netflix. You can also check out her website for some motivation.
  
• “Minimalism: A Documentary About the Important Things” is another option on Netflix that may provide the push you need to reduce clutter.

Giving back to the community in a way that is convenient and meaningful to you can be a rewarding way to spend your time at home. In this issue, we’re sharing some ideas for how you can help others during this time. We hope you find these suggestions useful. 

If you’re interested in supporting...

the arts:

• See if your local arts venue is offering virtual programs during COVID-19. Follow and interact with arts organizations to show them they’re making an impact.
• Tune in to museums, galleries, venues and musicians providing virtual programs and share these events with others.

the elderly or those with disabilities:

• Write a letter to a senior at a senior center, memory care center or nursing home in your area. Email or call a nearby center to get specific requests and find out where to send the finished product.
• If you have elderly neighbors or friends, call them to see how they’re faring. Offer to do some non-contact chores such as putting the trash out, getting the mail or mowing the lawn.
• Stay informed. The National Council on Aging is an online hub for older adults, with information about coronavirus scams and how to get benefits assistance.
• Volunteer to proofread or describe images for Bookshare, a website that helps those with dyslexia, learning disabilities or vision impairments learn how to read.
• Lend your eyes to help blind and low-vision people solve tasks big and small as a volunteer for Be My Eyes.

medical efforts:

• Listen to messages of gratitude, hope, love and support for our health heroes at the forefront of the COVID-19 pandemic through the Health Hero Hotline. Want to leave your own message? Call 1.877.226.HERO (1.877.226.4376).
• Support blood banks by donating blood. Protocols are in place to assure you can do so safely. You can also volunteer to be a digital advocate to assist the American Red Cross in spreading their message.

local businesses in your area:

• Order gift cards. Restaurants, hair salons, local shops, tourist attractions and even pet boarding facilities may offer gift cards that you can buy now and use when the business reopens. You can show loyalty and provide support to local businesses even when they’re closed.
• Join or create a Front Line Appreciation Group in your area to provide food deliveries to hospital workers and first responders.

animals:

• Foster a pet through your local animal shelter. This will not only benefit the animal, but will also provide you with some company while you’re at home.

the community:

• Provide some words of encouragement and affirmation to middle school educators and students while they’re at home through Classroom, an organization that encourages literacy and leadership.
• Virtually mentor high school students from low-income areas through iCouldBe. Participating only requires a one-hour commitment per week during the school year.
• Find an opportunity that suits your talents through the United Nations Volunteers program, which contributes to peace and development through volunteerism worldwide. Volunteer needs include writing, art and design, technology, teaching and COVID-19 response.
• If you have a talent for sewing, knitting, quilting or crochet, consider making blankets or face masks for an organization called Binky Patrol, which provides them to hospitals and shelters in need.

Sustainable workspace tips

• Invest in plants to refresh your workspace! Indoor plants can make a significant impact on health and happiness at your workspace (to dig into the science, check out this academic report by NASA). Here are some recommendations:
• • Aloe vera: easy to grow and, unlike most plants, actually releases oxygen and absorbs carbon dioxide at night.
  • Gerbera daisy: pretty to look at and can remove from the air the benzene released by inks.
  • Peace lily: tops the list for removing all three of the most common volatile organic compounds (VOCs) — formaldehyde, benzene and trichloroethylene. VOCs are emitted as gases from certain solids and liquids and include a variety of chemicals that can cause eye, nose and throat irritation.
     
• Reduce energy usage by unplugging chargers and appliances when you’re not using them. If you will be away from your computer for more than two hours, shut it down completely. The small surge of energy that it takes to power up is still less than the energy needed to keep the machine running for long periods of time.
   
• Switch to energy-efficient lightbulbs. It saves energy and money!
   
• Go digital and challenge yourself to use as little paper as possible. Do not print something unless it is necessary.

Environmentally aware practices for your home
 

• Being home more might mean using more water. From turning off the faucet while you brush your teeth to observing conservative gardening practices to using only one water drinking glass per day, here are 51 tips that can help you conserve water.
   
• If you haven’t already, consider setting up online payment for your monthly expenses and signing up for paperless statements. (Bonus: Going paperless is also good for cybersecurity!) Here are some more tips for reducing paper waste.
   
• Order imperfect produce from a company like Misfits Market and help eliminate food waste. Get fresh, nutrient-rich food delivered right to your door!

Green activities for social distancing
 

• Consider sewing cloth masks, either for yourself or to donate to medical personnel. Some companies, such as JoAnn Fabrics, are providing free tools, support and guidance for making masks at home.
   
• Take a walk and pick up trash. When strolling around your neighborhood, bring along a trash bag and gloves so you can pick up any garbage and debris you encounter along the way.
   
• Although we are all traveling less these days, many of us still need to run essential errands. When possible, consider biking or walking.
   
• Growing your own produce can reduce your carbon footprint. Don’t have outdoor space? You can grow microgreens indoors!  
   
• Consider composting. Converting waste into nutrient-rich soil will not only help the environment, but also benefit your garden. 
   
• Learn to preserve food. Techniques such as canning and freezing enable you to enjoy fruits and vegetables year-round and minimize food waste.
   
• Create a plant-based cookbook! Curating, creating and sharing your own plant-based recipes is a fun, personal, practical gift that also helps cut down on the consumption of meat. Here are some ideas to get you started.
   
• Repurpose materials. Get creative and turn old items around your house into new items, like creating a plant holder from an unexpected container.

Remote Earth Day celebrations
 

• Make Climate Art for Congress your next creative homeschool activity. Through an innovative campaign that brings together art, education and activism, The Climate Museum is encouraging young people to create illustrated notes that emphasize the fundamental right of all young people to a livable future. These notes will then be sent to representatives in Congress.
   
• Observe Earth Day’s 50th anniversary by participating in the WE ACT Virtual Earth Day 5K! During the week of Earth Day, all registered participants will be able to run or walk the Earth Day 5K at a time and place of their choosing. This event will raise money to support WE ACT’s efforts to develop climate resilience for front-line communities.
   
• Make a change today to combat the climate crisis through Earth Challenge 2020! Organized by Earth Day Network, this initiative demonstrates how small acts and changes in behavior can effect global change. As such changes mobilize the global community, they become a great way to connect with a larger network right from home

Set up your workspace ergonomically
Take a critical look at your work surface, chair and computer peripherals.

• Use a desk surface at an appropriate height. Calculate your ideal desk height, and try to find a surface in your home that works for you.
• Optimize your chair. Add a pillow as a seat cushion, or roll up a towel for added lumbar support. Adjust the height of your chair so that you can sit with your feet flat on the floor and your knees bent at a 90° angle.
• Raise your monitor. Computer monitors should be an arm’s length away from you and at eye level. Stack books or boxes to increase the height of your monitor.
• Use an external keyboard and mouse. If you have them, use a separate monitor, keyboard and mouse.
• Consider improvising a standing desk. Lifehacker has some DIY examples.

See also:

• https://source.colostate.edu/ergonomic-tips-for-working-from-home/
• https://www.apartmenttherapy.com/a-quick-tip-to-find-your-ideal-chair-height-180788
• https://www.unb.ca/fredericton/wellness/resources/ergonomics.html
• https://www.inc.com/minda-zetlin/ergonomics-home-office-work-at-home-setup-spinal-back-health.html

Position your body properly
Follow best practices to avoid back pain, eyestrain, carpal tunnel syndrome and other physical maladies.

• Position your work surface close to your elbow height with your elbows bent at a 90° angle. This provides less contact stress for more comfortable computer work.
• Your upper arms should be at your sides, with your shoulders relaxed.
• Support your feet firmly and without obstruction, either on the floor or using a footrest.
• Change your posture often, ideally alternating where and how you sit or stand every hour.
• Follow the “20-20-20 rule” for vision: every 20 minutes, take your eyes off your computer and look at something 20 feet away for at least 20 seconds.

See also:

• https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
• https://www.cnbc.com/2020/03/19/ways-to-make-your-work-from-home-space-ergonomic-better-for-your-back.html
• https://www.allaboutvision.com/cvs/irritated.htm
• https://www.fastcompany.com/90480052/how-to-perfect-your-home-work-set-up-so-your-back-stops-hurting-so-much

Move and stretch
Being tethered to your home workstation can be detrimental to your body and mind. Take the time to move and stretch during the day.

• Take a break to move around every 30 minutes.
• Perform desk stretches regularly. You can use this illustrated guide to keep you from feeling stiff.
• If you have a standing desk, there are particular exercises you can do.
• Don’t forget to exercise your eyes.

When you want to take a break with a good book or show:

• Watch classic cinema, indie films and documentaries on Kanopy.
• Open Library is an open, editable library catalog that aims to have a page for every book ever published.
• The Poetry Foundation has a vast collection of poetry with info and discussions. 

For the foodies:

• Find recipes, tips, menu planning and more at Dinner Tonight.
• Take cooking lessons for meals from your favorite TV shows and movies with Binging with Babish.
• BBC Food Techniques helps you brush up on your culinary skills, from how to poach an egg to how to cut a mango.

If you want to learn something new or improve a talent:

• Paint along with Joy of Painting icon Bob Ross.
• The Smithsonian has oral histories of jazz. 
• TED Talks are always a great source of lectures on a wide variety of fascinating topics.

When you need to escape to another place:

• 360 Cities provides panoramic views of cities around the world, from Dubai to Havana.
• Google Arts and Culture lets you explore a myriad of places, from national parks in Kenya to museums around the globe to the International Space Station.
• One World Observatory offers a virtual ride in its elevator-slash-animated time lapse re-creating the development of New York City’s skyline.
• You can take a 360-degree tour of the magnificent (and crowd-free) Sistine Chapel.

For culture junkies:

• The New York Metropolitan Opera streams free recorded opera performances every night.
• Playbill has a list of Broadway plays you can watch at home.
• You can admire the Empire State Building 24/7 on this live webcam.

For animal lovers:

• The Smithsonian Zoo hosts an elephant cam, lion cam, naked mole-rat cam and giant panda cam.
• The San Diego Zoo livestream the activities of animals including penguins, baboons, giraffes, butterflies, elephants, tigers and condors.
• The Monterey Bay Aquarium has a live shark cam.
• Japanese Akita has a cute live puppy cam.

When you want to connect with friends and family:

• Skype

From Kramer Levin

• The Kramer Levin COVID-19 Legal Task Force
  Meet the members of the multidisciplinary COVID-19 Legal Task Force, and learn how we are helping clients gain clarity in a time of great uncertainty.
   
• The Kramer Levin COVID-19 Legal Resource Guide
  Our COVID-19 Legal Resource Guide offers key considerations and suggestions across various disciplines that may help you and your business during this global crisis.

General health and wellness information

• Centers for Disease Control and Prevention Website
  Our current situation is stressful for everyone. The CDC outlines common stress reactions and suggests ways to reduce stress and support yourself and others.
   
• HBR Podcast: “Managing the Stress and Uncertainty of Coronavirus”
  Morra Aarons-Mele hosts this podcast from Harvard Business Review, featuring Jerry Colonna, CEO of Reboot.io, and business psychologist Camille
   
• COVID-19: Supporting At-Home Children
  Online resources for parents who are looking for extra information, activities, programs and social-emotional learning resources for their children.

Free and low-cost meditation apps

• Balance (free for one year)
  Reduce your stress, improve sleep and more with a personalized meditation program.
   
• Calm (subscription app; free trial)
  Experience better sleep and less stress and anxiety with guided meditations, Sleep Stories, breathing programs, stretching exercises and relaxing music.
   
• Insight Timer (free)
  Customize your meditation routine and drift away with one of 40,000 free meditations and music tracks, with new content added every day.

Free and low-cost fitness apps

• Pocket Yoga ($2.99)
  Roll out your mat and place your device in front of you, and Pocket Yoga will guide you through maintaining your practice at home.
   
• Nike Training Club (free; in-app purchases — Apple and Android)
  Get fit with free workouts — from strength and endurance to mobility and yoga — featuring world-class Nike Master Trainers in every exercise and drill.
   
• Peloton (free trial for 90 days)
  Access Peloton’s full library of classes, including yoga, meditation, strength, cycling, running and more with a free 90-day trial.

Take a break

• Tour a museum
  Virtually walk through the Guggenheim, the British Museum, the Musée d’Orsay, the Uffizi Gallery and more.
   
• Watch live video feeds of animals
  Choose from meerkats in Miami, elephants in Indonesia, fish in Monterey, penguins in Idaho and dozens of other animals.
   
• Read a book
  Download the New York Public Library’s SimplyE e-reader app for free access to 300,000+ e-books, from bestsellers to classics.