If We Can Stop Keystone, We Can Stop Mountaintop Removal
One of the most heartening moments of solidarity in the Tar Sands Action movement took place last summer: A contingent of Appalachian coalfield residents, whose homes are literally under siege from daily blasting and stripmining fallout, took their place at a White House sit-in and went to jail in an appeal to President Obama to deny the TransCanada Keystone pipeline permit.
For the Appalachian residents, like many citizens on the dirty energy frontlines, the pipeline decision served as a litmus test for the Obama administration's commitment to dealing with climate change and a clean energy future.
Eastern Kentucky activist Teri Blanton, who lost her brother to a coal mining accident and has witnessed the destruction of her native Harlan County from stripmining over the past decades, invoked the words of Dr. Martin Luther King Jr.:
Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly. Never again can we afford to live with the narrow, provincial "outside agitator" idea. Anyone who lives inside the United States can never be considered an outsider anywhere within its bounds.
We need that same sense of urgency and solidarity in the central Appalachian coalfields now—from non-coalfield residents, Big Green environmental organizations, citizens and civil rights groups, students and senior citizens.
We need to call on President Obama to commit to an immediate moratorium on all mountaintop removal mining operations until the federal government can effectively mitigate a spiraling humanitarian crisis.
To be sure, central Appalachia has not cornered the market on dirty energy destruction. Coal-fired plants and coal ash piles take their daily toll on millions of American lives across the nation; natural gas fracking has spiraled out of control; uranium mining has left behind a deadly legacy. Devastating stripmining and longwall mining operations for coal take place in 24 states—including my own homeland in the heartland, where a new coal rush threatens our forests and farms and communities again.
In fact, mountaintop removal has received far more attention and media coverage—and generated major foundation support and large donations to numerous nonprofit groups outside of the coalfields—than many other forms of dirty energy mayhem.
But the unfathomable level of destruction of our historic central Appalachian mountain communities and forests—the carbon sink of the nation—the mounting death toll, the unconscionable forced removals of American citizens, and the reams of studies on the indisputable health care and humanitarian crises from mountaintop removal coal mining should place it at the forefront of any litmus on President Obama's commitment to health care, clean energy and dealing with climate change.
Last summer, Dr. Michael Hendryx of West Virginia University released a study that should have headlined every newspaper in the country—and launched an all-out national campaign on the level of the anti-tobacco campaigns of the past. Hendryx concluded: "Living in a mountaintop mining area was a bigger risk for birth defects than smoking."
This is truth: If we don't have the will to place a moratorium on mountaintop removal mining operations in four central Appalachian states, which provide less than five to seven percent of all coal production in the United States, it's game over for any effective mitigation of climate destabilization or the pursuit of a clean energy transition.
As a presidential candidate in 2008, President Obama told the nation that we needed to find a way to generate energy without "blowing off the tops of mountains."
Four years later, we are still blowing off the tops of mountains—and needlessly so, as a clear environmental and human rights violations, following a 40-year policy of "regulating" mountaintop removal violations, not abolishing them. In truth, mountaintop removal operations have been plundering central Appalachian since 1970—more than four decades of regulated criminal violations, civil rights abuse, and death.
In 1971, Rep. Ken Hechler testified in front of Congress:
Representing the largest coal-producing state in the nation, I can testify that strip-mining has ripped the guts out of our mountains, polluted our streams with acid and silt, uprooted trees and forests, devastated the land, seriously destroyed wildlife habitat, left miles of ugly highwalls, ruined the water supply in many areas, and left a trail of utter despair for many honest and hard-working people.
Four decades after Hechler introduced a bill to abolish mountaintop removal and reckless strip mining, the U.S. Congress has completely abandoned central Appalachia to the whims of Big Coal lobbyists and their sycophant Big Coal-bankrolled supporters in the House, who have effectively derailed any legislation.
We can no longer wish for any congressional intervention. And while individual state efforts—in Tennessee, for example—are important, the buck on mountaintop removal stops with President Obama.
This is where the urgency and solidarity and audacious determination of national organizations—and residents across the country—are desperately needed, on a par with the tar sands movement. If we can stop the proposed Keystone pipeline, we can stop mountaintop removal.
If President Obama—and Lisa Jackson's EPA, Eric Holder's DOJ, along with national civil rights and environmental groups in Washington, D.C., and elsewhere—truly believed in a clean energy future and environmental justice, they would invite 97-year-old Ken Hechler to a special meeting at the White House this spring and announce a moratorium on mountaintop removal operations until the federal government can effectively mitigate a spiraling humanitarian crisis.
As one of our nation's greatest heroes of democracy, Ken Hechler deserves a Medal of Freedom.
As one of our greatest resources and historic natural landmarks, Appalachia deserves its freedom, too.
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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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