One Woman's 2,000 Mile Paddle From the Big Apple to the Big Easy
Margo Pellegrino, a self-identified and proud stay-at-home mother from New Jersey, is solo-paddling her outrigger canoe 2,000 miles from New York City to New Orleans in an effort to raise awareness of U.S. water pollution problems and the need for policies and public action to clean up our waterways.
"For the sake of my children and future generations, I felt I needed to help folks see that we are indeed impacting our ocean and fresh water by what we do within our respective watersheds," Pellegrino said about why she embarked on this adventure. "I also want to show that there are a variety of organizations working to remedy these most pressing issues, so there is hope."
Pellegrino said she has seen one too many polluted waterways to sit still. “Yes, it’s a kind of crazy thing to do to get folks thinking about and caring for our ocean and fresh water resources,” she said. “But when you consider what we are actually doing to these resources, maybe it isn’t.”
Our nation’s waterways are in trouble. Our waters are dealing with outbreaks of toxic algae slime due to agricultural pollution and runoff, extreme dumping of mining waste, dumping of toxic coal ash waste, mismanaged sewage systems that lead to harmful stormwater and sewage overflow into our rivers and lakes, and many other problems amid a changing climate, severe droughts and water shortages.
Margo, in particular, will be highlighting the importance of the U.S. Environmental Protection Agency’s (EPA) proposed Clean Water Rule, which, if finalized, would restore long-standing Clean Water Act protections to streams and many wetlands across the country.
These protections, which stood for decades since Congress passed the Clean Water Act in 1972, were dismantled in the last decade. As a result, 59 percent of America’s streams and 20 million acres of wetlands were left vulnerable to toxic pollution.
Pellegrino is a team member of the Blue Frontier Campaign, a group of “seaweed rebels,” the ocean equivalent of grassroots organizers.
She is an adventurer, enduring the grueling conditions of long-distance solo paddling, such as severe weather, waterway currents, isolation and self-doubt. Margo has completed several long-distance paddles, from Miami to Maine, around the Gulf Coast and the West Coast along with a few smaller, more local jaunts to highlight ocean issues.
The first leg of this journey began at the end of May and took her through six states, from New York to Illinois, via the Hudson River, Erie Canal, Lake Erie, Lake Huron and Lake Michigan, to educate the public about watershed issues that impact our drinking water and waterways, and eventually harm our oceans.
At each stop along the way, Pellegrino will meet with and highlight the local groups working on these issues. “Keeping our rivers, lakes, bays, and ocean clean and healthy not only benefits our own individual health but also ensures that these economic drivers continue to contribute to a healthy tourism and recreational industry,” said Pellegrino. She is collecting water samples all along the way using HOPE2O test kits provided by Blue Ocean Sciences.
Pellegrino will be sharing the results and information about the pollution problems on her website throughout her paddle. Follow Pellegrino's paddle via SPOT Tracker, and check back on this page for trip updates.
Cate Johnson, Earthjustice's press intern, interviewed Pellegrino on July 6 about her on-the-ground experience with our nation’s rivers and the importance of the Clean Water Rule.
Cate Johnson: When you’re paddling, how can you tell if a river is in trouble?
Margo Pellegrino: There have been plenty of times when I’ve paddled through horrifically dirty water. I see lots of trash in our waterways. I’ve paddled through toxic algae. Some algae, of course, occur naturally and are harmless, but there is this chunky, disgusting, slimy green kind that blooms when there’s an excess of fertilizer and agricultural waste pollution in the water. In a lot of the areas where I have paddled, like Oneida Lake and the Erie Canal, the water looked clear, but I have to wonder when I’m paddling through hosts of dead fish all over the place. One of the Erie Canal lock masters told me that the herring didn’t even reach his lock this year, which was a first for him—an indication that something is seriously wrong in that waterway.
Image credit: MERIS/ESA, PROCESSED BY NOAA/NOS/NCCOS
Cate Johnson: How important are individuals in terms of river clean-up and the character of a river?
Margo Pellegrino: I think that they’re immensely important. We also need legislation and strong regulations, but I don’t think this is a solo journey; it takes a lot of people who care, who take part and help out. I also think getting people active and outside is hugely beneficial to the waterways. If swimming were mandated across the country I don’t think that we would have the problems that we have (laughs).
Cate Johnson: What would you say to folks who oppose the Clean Water Rule?
Margo Pellegrino: I would tell them to go drink from any number of our dirty waters to see how long they last and how much they like it. They need to realize that you need clean water to live. It’s a no-brainer. You need clean water to drink; you need clean water to swim in. No one wants to swim or play in dirty water. I really do think that getting people involved in their waterways is crucial.
Cate Johnson: What impact do you hope the Clean Water Rule has on some of the communities you’ve paddled through?
Margo Pellegrino: I really hope that places like the Maumee River don’t see disgusting algae blooms. Last week, on Port Huron, five beaches were closed because of E. coli. Who knows what the source of that is? You really hope that people can drink their water, that they have no more scares. Last year, there was a horrible algae bloom and how many people couldn’t drink their water in Toledo and the Toledo area? I would hope that the Clean Water Rule would limit that and provide an improvement so people don’t have to be scared to drink their water.
Cate Johnson: What do you think is a realistic goal for river health in the U.S.?
Margo Pellegrino: I hope people stop taking their water for granted, and I hope people get more active in speaking out. And I hope they look at their own behavior, what they can improve on and do in their lives—even buying organic with fewer pesticides and petrochemicals going into the land and getting into our waterways.
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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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