International Coastal Cleanup Gears up for ‘Million-Strong’ Turnout Saturday
This coming Saturday, Sept. 21 is the International Coastal Cleanup (ICC), the annual Ocean Conservancy event that mobilizes volunteers in more than 100 countries to collect litter from beaches and waterways and record what they find.
The organization is looking to build on last year's event, which was noteworthy for two reasons: It was the first time more than one million people participated, and it was the first time that plastic cutlery made the group's top 10 list of most collected items.
"We are so moved by the incredible turnout in 2018, and we are gearing up for another million-strong volunteers showing up this year," Ocean Conservancy CEO Janis Searles Jones said in a press release. "The ICC numbers speak for themselves: together, we can make a difference – for our community, for our coasts, and for our ocean."
THE NEWS IS OUT:— Ocean Conservancy (@OurOcean) September 4, 2019
In 2018, we had over 1 MILLION volunteers remove approximately 23 MILLION POUNDS of trash from coastlines and waterways around the world in just ONE DAY.
Check it out! 🌊https://t.co/ko1rkYEBT3
The ICC is unique in that it is not simply a litter pickup. It's also a massive data collection event that generates the world's largest database of marine trash. The yearly findings can help activists, scientists and policy makers discern what items to target in order to fight plastic pollution.
The prevalence of plastic knives, forks and spoons last year led the group to launch a Quit the Cutlery pledge, urging signers to take steps such as carrying reusable sporks and refusing plastic utensils when ordering takeout.
"Plastic forks, knives and spoons are ranked among the most harmful types of marine debris to ocean animals, and the 2018 ICC data show that they may be a lot more prevalent than we had previously suspected," Nicholas Mallos, senior director of Ocean Conservancy's Trash Free Seas® program, said in the press release.
2018's top 10 list had other, broader lessons. Nine of the top 10 items were related to food and drink, as National Geographic pointed out.
In addition, many of the items were things like straws, bottle caps and lids that are not easily recyclable.
"If you run down the rest of the top ten list, what strikes me is that the vast majority are not recyclable. To the extent we talk about recycling as a solution to ocean plastic problems, it would have to get to 50 or 90 percent, which is a huge lift and gets complicated very quickly," Ocean Conservancy chief scientist George Leonard told National Geographic.
Around eight million metric tons of plastic enter the world's oceans every year, impacting more than 800 animal species. The Ocean Conservancy has been working on the problem of marine trash since 1986. Since that first ICC, more than 15 million volunteers have collected almost 315 million pounds of trash.
The organization won't know yet if 2019's turnout is on track to surpass last year's 1,080,358 volunteers, since volunteers typically register with local partners, ICC Director Allison Schutes explained in an email to EcoWatch. Hurricane Dorian, which devastated the Bahamas, also put a damper on cleanups organized on the islands.
ICC works with around eight different groups in the Bahamas, which coordinate approximately 1,000 to 3,000 volunteers a year, ICC Outreach Manager Sarah Kollar told EcoWatch in an email. Most of those groups are now focused on offering relief to fellow Bahamians impacted by the storm, though they may reschedule cleanups for later in the year. The Ocean Conservancy is also in conversation with these groups to see what help it can provide.
"In past experiences with natural disasters impacting our ICC family, Ocean Conservancy has stepped in to provide funds to cover materials that other relief efforts may be short on, like generators, cleanup materials, and so on," Kollar said.
But, despite the tragedy in the Bahamas, the global outlook for the event is still positive.
"We are working with partners and volunteers around the world to continue the momentum, and have even seen a number of celebrities share the call to participate. We are optimistic this will be one of our biggest ICC's yet!" Schutes wrote.
We are all connected to the oceans which cover 70% of earths surface & produce 1/2 the air we breathe, oceans govern the world's weather & are to home a kaleidoscope of life ~ give back to the worlds oceans.~ volunteer on September 21st @ https://t.co/JjSiiS0s9I @OurOcean #ICC pic.twitter.com/r9chw1W9v5— Daryl Hannah (@dhlovelife) September 16, 2019
Anyone who wants to join a cleanup Saturday can sign up on the Ocean Conservancy website.
For those who want to litter pick but don't live near a river, lake or coast, Saturday is also World Cleanup Day, which started in Estonia in 2008 and amassed 18 million participates from 157 countries last year. It is organized by the membership-based group Let's Do It World. This year, the group is hoping for 30 million participants.
"Our focus during World Cleanup Day is to activate citizens to take action and become more aware of their surroundings, the trash around them and to change behaviours to become more environmentally aware," Heidi Solba, President and Head of Network of Let's Do It World, said in an email to EcoWatch.
Anyone interested can find out how to participate here.
633 Divers Break Record for World’s Largest Underwater Cleanup https://t.co/rwdw7vuFG0— Robb Edwards Ⓥ (@RobRobbEdwards) June 17, 2019
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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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