David Suzuki: How You Can Help Bring Monarch Butterflies Back from the Brink
Jode Roberts has spent a lot of the summer checking out ditches and fields along the sides of roads, railways and trails. At first, he didn’t like what he was seeing. Roberts, who is leading the David Suzuki Foundation’s effort to bring monarchs back from the brink, was searching for signs that the butterflies had visited patches of milkweed plants. Despite the bleak start, he recently hit the jackpot: a half-dozen eggs and a couple of monarch caterpillars, calmly munching on milkweed leaves.
A photo posted by Jode Roberts (@joderoberts) on
Over the past millennium, eastern monarch butterflies have migrated northward from Mexico in spring, arriving in southern Ontario, Quebec and the Maritimes in early summer, where they lay eggs on the undersides of milkweed leaves. In the following weeks, their caterpillars hatch and eat a steady milkweed diet. In late summer, they form chrysalises and undergo the amazing transformation into butterflies. They then begin fattening themselves for the arduous return to the Mexican alpine forests where they overwinter.
Concerned citizens, scientists and conservation groups were starting to think monarchs might largely be a no-show in Canada this summer. The eastern monarch population has plummeted from more than a billion butterflies in the 1990s to an estimated 35 million in 2014—a drop of more than 95 percent. They bounced back to about 55 million in Mexico this past winter, but a cool start to their journey northward coupled with the virtual eradication of milkweed plants—mainly thorough widespread use of the herbicide glyphosate (Roundup) over the past two decades—left monarch experts wondering whether the butterflies would make it across the border this year.
The good news is that citizen scientists and backyard butterfly lovers from across the northeastern U.S. and southern Canada have reported through social media that monarch butterflies are arriving and laying a remarkable number of eggs. But it’s too early to gauge whether the numbers will meet already low expectations.
While monarch enthusiasts are breathing a momentary sigh of relief, Roberts and colleagues have launched the Monarch Manifesto, encouraging people throughout the monarchs’ path to pledge to do their part to ensure the butterflies continue to recover.
Participants are asked to commit to do three simple things this summer: grow milkweed, report monarch sightings and avoid using pesticides on their properties. They also commit to two simple tasks for the fall: reach out to at least one neighborhood school, faith group, business or other institution about planting a butterfly garden and call local garden centers or nurseries to ask them to order native milkweed plants for next spring. Manifesto signatories will receive information and tips on how to begin these conversations.
Awesome! :) http://t.co/S5djTbdHpD
— David Suzuki FDN (@DavidSuzukiFDN) August 15, 2015
The Monarch Manifesto is part of a growing movement to bring back monarch butterflies and help other important pollinators, like honeybees and wild bees. If all goes well, we’ll see thousands of participants, hundreds of new butterfly gardens and more local milkweed sources next spring.
The backyard and urban-focused campaign is bolstered by research by University of Delaware entomologist Douglas Tallamy, who found monarchs lay more eggs on garden plants than on milkweed in meadows. The campaign also complements a research project the David Suzuki Foundation will launch this fall, in partnership with University of Guelph researchers Tyler Flockhart and Ryan Norris, examining best practices for cultivating milkweed and encouraging monarch populations along rail and hydro lines, roadways and trails.
What can you do to help? An easy first step is to sign the Monarch Manifesto, which includes information on how to attract butterflies to your neighborhood. If you already have milkweed in your garden or on your balcony, consider collecting seeds this fall and sharing them with friends and neighbors. If you don’t have a garden or balcony, you can look for places where you live, work and play that could become new butterfly garden patches.
While Roberts continues his hopeful hunt for signs of monarchs this summer, I hope you’ll join thousands of people who are taking action, adding pollinator-friendly plants to their yards, spurring butterfly gardens in their neighborhoods and transforming a multitude of spaces into safe havens for bees and butterflies. Together, we can bring monarch butterflies back from the brink.
Written with contributions from David Suzuki Foundation Homegrown National Park Project Manager Jode Roberts.
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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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