How Castro and Cousteau's Legendary Friendship Preserved Cuba's Oceans
Our captain watched with some consternation as an unidentified vessel, gray with no markings, headed straight toward our vessel, anchored more than 50 miles off Cuba's southern coast. Others in the crew speculated nervously about the approaching boat, never previously seen in these parts. The boat pulled alongside and two imposing figures boarded, both in olive military uniforms. A mustachioed representative of the Ministry of Interior stood beside his taller colleague whose uniform, like the boat that carried him, bore no markings at all. A sidearm hung imposingly from his belt. He turned to the captain and requested to meet with Robert F. Kennedy, Jr.
Robert F. Kennedy, Jr. makes a journal entry aboard ship during The Explorers Club's expedition to document unexplored waters off southern Cuba in 2014.David E. Guggenheim
At that moment, Kennedy—a leading environmental activist, president of Waterkeeper Alliance and son of the late Senator Robert F. Kennedy—was 90 feet below the surface with the rest of our group, observing a dozen or so Caribbean reef sharks tracing mesmerizing circles about us. We were carrying the flag of The Explorers Club, visiting and documenting previously unexplored coral reef ecosystems in Cuba's southern waters.
Conor Kennedy: 500 Years After Columbus, Cuba's Gardens of the Queen Still Pristine http://t.co/TlAA8flwmi @OceanDoctor @ExplorersClub— EcoWatch (@EcoWatch)1413464477.0
After returning to the boat, the mission of our mysterious guests was revealed. We had been visited by a representative of former Cuban president Fidel Castro's personal guard who had a letter from the Comandante for Kennedy. Mission complete, they posed for a quick photo and departed on the 50-mile journey back to shore and the six-hour drive back to Havana. They had traveled an incredible distance to find us and hand-deliver a letter. We were obviously quite curious as to its contents.
Our captain, Arjel, and the two soldiers that delivered the letter from El Comandante to our vessel.David E. Guggenheim
A few days earlier, Kennedy, Jr. and his family had visited with Castro, who welcomed them warmly. Nearly 52 years prior, Robert Kennedy, serving as U.S. Attorney General, and his brother, President John F. Kennedy, were within a whisker of war with Cuba and the Soviet Union during the Cuban Missile Crisis. The quiet Castro-Kennedy, Jr. meeting was historical. Relations between Cuba and the U.S. were warming, though the dramatic announcement of normalization of diplomatic relations would not occur for another six months.
Kennedy, Jr. shared the letter with me, a polite set of Castro's reflections on the meeting and kind words for Kennedy and his family. What I found especially significant in the letter was his discussion about oceans:
"For many years I was a passionate spearfisherman without the proper awareness of the beauty and value of coral reefs. Through this I knew some of the experiences of Jacques-Yves Cousteau, who in such a way fell in love with the sea that ended up becoming one of the most famous defenders of the life and the value of the seas. Today it is known that the sea is one of the largest and varied sources of protein foods. These factors helped me understand the importance of the services you have rendered to the people of the United States and other nations of the world in their struggle to protect the environment."
The influence of Cousteau on Castro has been a recurring theme I have heard from Cuban colleagues during my many years working in Cuba. Castro read and was influenced by Cousteau's books and, in 1985 when Cousteau visited the island to make a documentary, the two finally met and shared a special friendship. Castro granted Cousteau with rare privilege during his visits. Cousteau and his team became the first non-Cubans to pass through the gate of the U.S. Navy's Guantanamo Bay installation since 1962. He is reported to have freed dozens of political prisoners at Cousteau's request. And Castro spent a great deal of time with Cousteau, dining with him aboard his vessel, Calypso.
Jacques-Yves Cousteau's Vessel, Calypso, in Havana Bay (1985)Cousteau Society
In the late nineties, aboard another research vessel visiting from the U.S., Castro reflected on his friendship with Cousteau and said, "You know, he loved exploring Cuban waters because of our protection." In the Cousteau documentary, Cuba: Waters of Destiny, Cousteau is clearly taken with what he observes in Cuba: "My first dive in the waters of Cuba serves as a moment of truth…around me, large fish among flourishing coral, a reef more rich than any I have seen in years," a stunning reminder that even 30 years ago, the unraveling of coral reef ecosystems in the Caribbean was well underway. Today it is estimated that the Caribbean has lost half of its coral cover. Spared in part by a history that has caused Cuba to develop profoundly differently than the rest of the Caribbean, coupled with world-class environmental laws, many of Cuba's coral reef ecosystems have been spared the demise observed throughout the Caribbean.
Before allowing the Calypso to depart Cuba's waters, Castro challenged Cousteau, asking him why he didn't have a Cuban scientist aboard. Consequently, Cousteau later welcomed Dr. Gaspar Gonzalez Sansón, former vice director of the University of Havana's Center for Marine Research, to serve as a visiting scientist aboard Calypso in New Zealand. Years later, Dr. Gonzalez would become our co-principal investigator for a decade of expeditions off Cuba's northwestern coast and regaled us with hilarious tales of a Cuban among Frenchmen aboard Calypso.
Captain Jacques-Yves Cousteau (left) and Dr. Gaspar Gonzalez Sansón (right) on the bow of the Calypso in New Zealand. At the request of Fidel Castro, Dr. Gonzalez served as a visiting scientist during Cousteau's "Rediscovery of the World" expedition.
The friendship of Cousteau and Castro continued and strengthened in environmental solidarity at the Rio Earth Summit in 1992 where Castro delivered a sharply-worded and uncharacteristically brief address, imploring the developed world to "stop transferring to the Third World lifestyles and consumer habits that ruin the environment. Make human life more rational." In early 1998, less than six months after Cousteau passed away, Castro fondly remembers a playful encounter with Cousteau at the Rio Earth Summit: "They have all the heads of state lined up for a 'photo op' in Rio, and I pulled him [Cousteau] up with me, and say, 'Captain, join this picture in the 'photo op' because most people here know nothing about the environment. And he came up and was in the 'photo op' with all of us."
President Fidel Castro and Captain Jacques-Yves Cousteau in a playful exchange at the Rio Earth Summit in 1992.
In July 1997, Cuba enacted Law 81, the Law of the Environment, a truly impressive set of laws and regulations meant to reverse the environmental damage from prior decades and chart a path of sustainability. Within a decade, Cuba banned the destructive fishing practice of bottom trawling from its waters. Today, Cuba has nearly met its goal of protecting 25 percent of its marine waters in marine protected areas, one of the largest percentages in the world. (In comparison, the world average is currently 2-3 percent). Many Cubans attribute Law 81 and Cuba's ongoing commitment to the environment to Castro's environmental ethic, which the Comandante, in part, attributes to Cousteau.
With the passing of Castro and a possible retreat on Cuba relations by an incoming Trump Administration, there is a growing uneasiness about Cuba's uncertain future. Facing profound economic need and unprecedented growth pressure, especially in response to plans more than triple tourism by 2030, Cuba will be put to the test in the months and years ahead. For now, Cuba remains a green, unspoiled jewel in the Caribbean. It is a place where policy is still informed by science and fact, and decisions governed by its laws.
By 2014, it had been some time since Castro had last donned a mask and personally explored Cuba's waters, but it was clear that his passion and curiosity for the sea was as strong as ever. In his letter, Castro made a simple but urgent request of Kennedy, Jr: "Today, I beg you, if you have a few minutes, tell me about the general impression of what you have seen on the bottom..." Several weeks later, Kennedy complied and assured the Comandante that for now, Cuba's marine ecosystems were still healthy and spectacular.
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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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