Arctic Indigenous Voices Making a Difference on Polar Shipping
By Verner Wilson II
2018 was a breakthrough year for Arctic conservation work at the International Maritime Organization (IMO). I wrote partly about it in my previous blog. Aside from obtaining internationally recognized routing measures and shipping areas to be avoided (ATBA) in the Bering Sea, IMO also moved forward with regulations to ban the use of Heavy Fuel Oil (HFO) in the Arctic.
The United Nations shipping agency also moved to regulate climate-change causing greenhouse gas emissions in the international shipping industry, which is one of the largest emitters of carbon and other atmosphere pollutants. I look forward to continuing that type of work into 2019. And there will be plenty of opportunity for that, as there are a number of IMO subcommittee meetings that will consider pollution reduction and prevention measures. The people who I believe made some of the most significant differences in this work in 2018 were able to come to IMO with me last fall.
It's not every day that elder Alaska Natives are heard and respected by leaders from around the world. Historically Alaska Natives were discriminated against. But not last October, when my respected Alaska Native elders George Edwardson from Utqiagvik and Delbert Pungowiyi from Savoonga traveled to London, England to tell the world about their decades of life in the Arctic.
Eager ears from every corner of the earth listened to their words of wisdom that week, when they attended the IMO's Marine Environment Protection Committee (MEPC) meeting as part of the delegation of my organization, Friends of the Earth. Representing the Native Village of Savoonga and Inupiat Community of the Arctic Slope (or ICAS, a consortium of eight Native villages on Alaska's Arctic Slope), they told the international delegates from over 173 nations about why it is important to protect the fragile Arctic environment. They told them their stories of growing up hunting and fishing on the Arctic ice. They spoke of their people who have depended on the bountiful marine wildlife that has sustained them for thousands of years. Whales, walrus, polar bears, seals and other Arctic wildlife can't speak to international leaders, but my two respected elders who have been sustained by these creatures could—and they sure did! They spoke for the wildlife and fragile environment our indigenous people depend on amidst increased shipping in the region.
Heavy fuel oil — the dirtiest fuel that can possibly be burned for shipping — is very persistent in the Arctic, ha… https://t.co/IZlQverQEb— Friends of the Earth (@Friends of the Earth)1540051260.0
Every time they eloquently spoke during that busy week, I heard not just them—but also myself. I heard my ancestors, and future generations of Alaska Native conservation leaders. I believe that our Native values and desire to protect our home allow us to speak collectively as one. Thus, our Arctic Indigenous voices rise as one. I heard our collective voices as my elders Delbert and George spoke at the many events we participated in that week. I was surprised that even for their older ages (Delbert is in his late 50s and George is in his 70s), they had such dedication to tell their story. And the stamina to carry them through from dusk until dawn each day after traveling more than 24 hours to get there. And it was an assiduous week for us. Together, we spoke to dozens of international leaders at two events: at the IMO plenary itself, and at an evening reception at United Kingdom's Parliament building. We woke up at 5 a.m. one day to take a two-hour train ride to Southampton, UK where we spoke to Carnival Cruise Line's top executives at their UK headquarters as we urged them to take responsibility in the Arctic by not using HFO. We also spoke to more than a hundred students at Imperial College during an evening event, and reporters throughout the week. My elders George and Delbert were eager and ecstatic to talk to everyone they could to help protect the people and places where they are from.
If there is one thing I learned from that week, it was that I could count on my elders and people to continue their strong and passionate advocacy for our home. In 2018, Arctic indigenous voices stood up and began engaging in IMO deliberations. The Alaska Federation of Natives, Inuit Circumpolar Council, Nunavut Tunngavik Incorporated (or NTI, a Native organization in Nunavut, Canada) and the government of Greenland all passed statements urging IMO to ban the use of HFO. In 2019 other issues will be discussed, including the regulation of other pollutants like greywater, initiatives for ships to avoid marine mammals, and more. As we move into 2019, I look forward to continuing this work at the IMO's Pollution, Prevention and Response (PPR) subcommittee meeting in February 2019, as well as the Marine Environment Protection Committee (MEPC) in May. Despite the long trip to London and busy weeklong meetings, I know it will be worth it. My elders George and Delbert reminded me of why our work is worth it.
Landmark Agreement: Shipping Industry to Cut Emissions https://t.co/KyX9EuwB4I @NRDC @UCSUSA @SierraClub @greenpeaceusa— EcoWatch (@EcoWatch)1523904829.0
Verner Wilson II is a senior oceans campaigner with Friends of the Earth.
EcoWatch Daily Newsletter
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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