BHRC | FROM PAGE 20 sachusetts—because that could have been Nubian Square, Grove Hall, downtown Brockton or Forest Park in Springfi eld. It could have been, and historically has been, a synagogue, a mosque or a center serving immigrant communities.” --- Massachusetts Coalition to Prevent Gun Violence statement on mass shootings in Buff alo and across the nation. “Achieving an accurate count for all 50 states and DC is always a diffi cult endeavor, and these results suggest it was diffi cult again in 2020, particularly given the unprecedented challenges we faced.” ---Census Bureau Director Robert Santos on its nationwide corrected census data which includes adjusting the total number of people living in the Bay State from 7,029,917 to 6,784,000—a reduction of 245,917. “When you include additional time for construction and the start of construction and the rate of infl ation that we have to project, as we are seeing infl ation on a lot of our work and a lot of our bids and in the overall economy, there is going to be a signifi cant increase in what we collectively thought the cost estimates would be for this project.” --- Transportation Secretary Jamey Tesler predicting that the estimated cost to demolish and replace the Bourne and Sagamore bridges has risen from the 2019 estimate of up to $1.65 billion to a new estimate of up to $4 billion. THE MALDEN ADVOCATE–Friday, May 27, 2022 HOW LONG WAS LAST WEEK'S SESPage 17 SION? Beacon Hill Roll Call tracks the length of time that the House and Senate were in session each week. Many legislators say that legislative sessions are only one aspect of the Legislature's job and that a lot of important work is done outside of the House and Senate chambers. They note that their jobs also involve committee work, research, constituent work and other matters that are important to their districts. Critics say that the Legislature does not meet regularly or long enough to debate and vote in public view on the thousands of pieces of legislation that have been fi led. They note that the infrequency and brief length of BHRC | SEE PAGE 20 a y avvy S iorenniiooro a CONTRACT 2022-W-2 2022 WATERWORKS IMPROVEMENTS PROGRAM MALDEN, MASSACHUSETTS INVITATION TO BID THE CITY OF MALDEN invites sealed bids for Contract 2022-W-2 of its 2022 Waterworks Improvements Program. Bids will be received at the office of the Malden Engineering Department, 215 Pleasant Street, 3rd Floor, Malden, MA 02148, until 1:30 PM local time on Thursday, June 23, 2022 and at that place and time will be publicly opened and read aloud. In general, the work of this contract shall consist of relaying water mains in 4 streets, or portions thereof, in various locations totaling approximately 2,400 LF of water main. The work includes installing, maintaining and removing temporary bypass systems; removing and constructing water mains, services, hydrants and associated valves and fittings; constructing temporary and permanent roadway and sidewalk trench patches; and related appurtenant and incidental work. The contract work will include work in Evelyn Place, Harnden Road, Chestnut Street and Lincoln Street. Contract Documents will become available Thursday, June 2, 2022 and may be examined and/or obtained at the office of the Malden Engineering Department, 215 Pleasant Street, 3rd Floor, Malden, MA 02148, Monday through Thursday, 9:00 AM to 3:30 PM. A deposit in the form of a check payable to the “City of Malden, Massachusetts” in the amount of $50.00 will be required for each set of the Contract Documents. A refund of the deposit will be made for Contract Documents returned in good condition within 4 weeks after bids are received. Bidder’s requesting Contract Documents by mail shall include an additional non-refundable check payable to “Hayner/Swanson, Inc.” in the amount of $25.00 per set to cover handling and mailing costs. The bids shall be prepared and submitted in accordance with the Instructions to Bidders. Bids must be accompanied by a bid security, satisfactory to the City, in the amount of five percent (5%) of the total bid. The bid security shall be in the form of a bid bond issued by a company licensed to do business in the Commonwealth; or a certified, treasurer’s or cashier’s check, issued by a responsible bank or trust company, payable to the “City of Malden, Massachusetts”. Cash deposits will not be accepted. A Performance Bond and a Labor and Materials Payment Bond in the amount of one hundred percent (100%) of the bid will be required of the successful bidder. Contracts for work under this Proposal will obligate the Contractor and Subcontractors to comply with applicable Federal, State and local provisions regarding prevailing wage rates, insurances, labor, equal employment opportunity, anti-discrimination and affirmative action. Bids may be held by the City of Malden for a period not to exceed sixty (60) calendar days from the date of the opening of bids for the purpose of reviewing the bids and investigating the qualifications of bidders, prior to awarding the Contract. The City of Malden reserves the right to waive any informalities or to reject any or all bids received if deemed to be in their best interest. CITY OF MALDEN BY Yem Lip, P.E. City Engineer Malden Engineering Department avvyavvy iori n r by Jim Miller How to Start a Walking Program and Stay Motivated Dear Savvy Senior, My doctor recently suggested I start a walking program to help get my weight and blood pressure under control, but I’ve never exercised much and am 66. Can you recommend some tips? Hate to Exercise Dear Hate, You should follow your doctor’s orders. Years of research have shown that walking may be the single best exercise you can do to improve your health as you age. It burns calories, which will help you lose weight, builds endurance, enhances muscle tone and it doesn’t pound your joints. It also helps improve or prevent many age-related health problems including high blood pressure, diabetes, heart disease, arthritis, osteoporosis, dementia and even depression. But walking is not only good for what ails you. It’s also one of the easiest and most convenient exercises you can do and is completely free. All you need is a good pair of walking shoes that fi t well and a little desire. Here are some things you should know to help get you started and stay motivated. Getting Started Start out slow if you need to. For many people this means head out the door, walk for 10 minutes, and walk back. Do it every day for a week. If that seems easy, add fi ve minutes to your walks the next week and keep adding fi ve minutes until you are walking as long as you desire. It’s also a smart idea to start and fi nish your walk with a few simple warm up and cool down stretches. Stretching will make you feel better and help prevent injury. Most fi tness professionals recommend walking about 30 minutes, fi ve or more days a week. For optimal health benefi ts aim for 10,000 steps per day, which is the equivalent of about fi ve miles. Your walking pace is also important. While strolling around the park or neighborhood at an easy pace is good for you, a brisker pace that has you breathing heavily, but you are still able to carry on a conversation, provides better health, fi tness and weight loss benefi ts. Staying Motivated While starting a walking program takes initiative, sticking with it takes commitment. Here are some tips to help you stay motivated: Find a walking buddy: Having a friend to walk with can provide motivation and support along with companionship. Wear a fi tness tracker or pedometer: These devices measure how far you’ve walked in steps and miles, providing motivation by spurring you to meet a particular goal and showing you if you’ve met it. Or, if you use a smartphone there are free pedometer apps you can download like MyPacer.com, Google. com/fi t or Accupedo.com. Join a walking club: To fi nd one in your community, call your nearby medical center, mall, health club, senior center, running shoe stores or Area Agency on Aging to see if they sponsor or know of any clubs or groups. Or try MeetUp.com or the American Volkssport Association (AVA.org), to search for non-competitive walking clubs in your area, or start one. Keep a journal: Use it to keep track of your walking minutes, steps, or mileage and total it up at the end of each week to see how you’re progressing. There are also free apps like MapMyWalk.com and Walkmeter.com that use GPS to map your walk and measure your distance and time, which is fun and motivating. Have a backup plan: If bad weather, allergies or other factors limit your outdoor walking, have a backup plan like walking at your local mall, buying a home treadmill or joining a health club. Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior.org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.
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