‘Life Threatening’ Cold Snap Could Break Records Across Midwest
The upper midwest is bracing for some dangerously cold weather this week. Wind chills are expected to reach levels not seen since the 1990s in parts of Illinois, Minnesota, Iowa, Wisconsin and the Dakotas, the National Weather Service predicted.
Temperatures will dip 20 to 40 degrees below average Tuesday through Thursday, and wind chill temperatures could hit -60 degrees in the upper Midwest and -55 in the upper Mississippi Valley, U.S. News and World Report reported.
"You're talking about frostbite and hypothermia issues very quickly, like in a matter of minutes, maybe seconds," NWS Weather Prediction Center meteorologist Brian Hurley told The Associated Press.
Wind chills will fall to dangerous levels in the Upper Midwest this week, and should be the coldest since the mid-1… https://t.co/d5mY5uRpMv— NWS WPC (@NWS WPC)1548602393.0
The Chicago NWS said the forecast was for "life-threatening extreme cold," The Washington Post's Capital Weather Gang reported. The dangerous cold snap could potentially break records, with forecasts for Chicago, Des Moines, Cleveland, Detroit and Minneapolis putting temperatures within one degree of the coldest ever recorded. In Chicago, some forecasts on Monday put temperatures at -29 degrees, two degrees below the lowest on the books.
Minneapolis Public Schools are closing through Wednesday to protect students, as are some schools in eastern Iowa, and the Chicago Public School system is keeping an eye on the thermometer, The Associated Press reported. Homeless shelters are also gearing up for the onslaught. Organizations in Minneapolis are working to increase hours and beds.
"The charitable organizations responsible for operating shelters are adding emergency capacity as they do whenever dangerous extreme temperature events occur," Hennepin County emergency management director Eric Waage told The Associated Press.
The Washington Post's Capital Weather Gang explained why cold weather is so dangerous:
"A recent report from the Centers for Disease Control and Prevention found that cold weather is responsible for the majority of weather-related fatalities. The wind chill temperature is more than a catchy forecast term. The wind blows away the insulating layer of warm air around us generated naturally by our bodies. Wind chill attempts to quantify the effect in terms of how it feels on our skin, which is why you'll sometimes hear it called the "feels like" temperature. A wind chill of minus-20 degrees can cause frostbite in as little as 30 minutes."
The freezing temperatures are caused by something called a polar vortex, an area of low pressure and cold air that circulates around the poles. As warm air from Morocco entered the Arctic last month and caused it to warm about 125 degrees, this influx of warm air divided the polar vortex, sending one of its pieces down to freeze the Midwest, atmospheric environmental research expert Judah Cohen told The Associated Press.
Here it comes! Thanks to 🛰 #GOESEast and #GOES17, we can visually see the #polar air set to bring potentially histo… https://t.co/VZJwnbFrFg— NWS Grand Forks (@NWS Grand Forks)1548694040.0
Some scientists also think that climate change is making the polar vortex increasingly unstable, as warmer temperatures in the Arctic cause the jet stream to push more cold air further south, National Geographic explained.
Earth is anomalously warm today, but North America is cold. A huge blob of icy Arctic air, usually corralled up no… https://t.co/ErPbwpQKnb— Stefan Rahmstorf (@Stefan Rahmstorf)1548103376.0
"In the beautiful Midwest, windchill temperatures are reaching minus 60 degrees, the coldest ever recorded. In coming days, expected to get even colder. People can't last outside even for minutes. What the hell is going on with Global Waming? Please come back fast, we need you!" he tweeted.
In the beautiful Midwest, windchill temperatures are reaching minus 60 degrees, the coldest ever recorded. In comin… https://t.co/FnaCaBA5Nz— Donald J. Trump (@Donald J. Trump)1548728929.0
This prompted journalists to repeat the truth that climate and weather are not the same thing.
"The globe as a whole is still much warmer than normal, and scientists say the cold snap in parts of the U.S. in no way invalidates the overwhelming scientific evidence showing global average temperatures are increasing due to the burning of fossil fuels for energy," Axios' Andrew Freedman wrote.
Remember, if you're cold, they're cold. Some furry friends of the NWS are here to remind you that unless your pets… https://t.co/R48XCEWy9H— National Weather Service (@National Weather Service)1548696686.0
Correction: An earlier version of this story said that temperatures could hit -60 degrees in the upper Midwest and -55 in the upper Mississippi Valley. The story has been updated to specify that those are wind chill temperatures.
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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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