Appeals Court Affirms Order to Spill More Water Over Dams to Help Salmon Survive
The Ninth U.S. Circuit Court of Appeals has sided with almost a dozen conservation and fishing organizations, the Nez Perce Tribe and the State of Oregon in their efforts to improve wild salmon and steelhead survival as the fish migrate to the Pacific Ocean.
Almost a year ago, in April 2017, U.S. District Judge Michael Simon ruled that federal dam managers on the Columbia and Snake Rivers have to meet higher spill requirements in the spring when baby salmon are migrating to the ocean—meaning they must allow more water to flow over the dams between April and mid-June, to help facilitate safe passage for young salmon.
The National Marine Fisheries Service (NMFS) appealed that ruling. On Monday, a three-judge Appeals Court panel rejected that appeal and affirmed the increased spill levels, saying that:
"The district court properly concluded that the listed species remain in a 'precarious' state, and that they will remain in such a state without further conservation efforts beyond those included in the 2014 BiOp.
. . .
Significant evidence from decades of studies show[s] that spill volumes higher than those proposed in the 2014 BiOp will lead to higher survival rates for outmigrating [juvenile salmon]."
The new spill operations will begin Tuesday at some dams on the Columbia and Snake Rivers, bringing much needed protections for baby salmon migrating down river now.
"After more than 20 years of federal failure, salmon are in desperate need of help now," said Todd True, Earthjustice attorney representing conservation, fishing and clean energy advocates in the case. "The measures the court upheld will give salmon a fighting chance while the federal government catches up to the scale and urgency of what the law requires to protect these fish from extinction."
"Today's decision is just the most recent of many court orders that try to ensure federal river-management agencies in the Columbia Basin protect and restore wild salmon," said Tom France, regional executive director of the National Wildlife Federation, the lead plaintiff in the case that prompted the NMFS appeal. "All these decisions have been clear—the status quo isn't working and the fish deserve better. The time is now for federal agencies to follow the law."
The ruling reinforces Judge Simon's order for increased 2018 spill levels, set to begin April 3 for dams on the Snake River and April 10 for dams on the Columbia River.
"We're very happy that the court recognized the obvious benefits to salmon of running the river like a river should, with increased flows over the spillway that help get young salmon past the turbines and out to sea safely," said Glen Spain, Northwest regional director of the Pacific Coast Federation of Fishermen's Associations. "It's tragic that the federal agencies are still ignoring their own science in fighting spill at every step of the way."
The federal agencies point out that more water spilled over the dams means less is being used to generate electricity. Liz Hamilton, executive director of the Northwest Sportfishing Industry Association, sees that as a false alarm, since the Northwest power grid is often faced with a surplus, especially in the spring months. She also sees the economic impact of fewer fish on communities and small businesses across the Northwest.
"Fewer fish could be a nail in the coffin for more iconic Northwest fishing brands," Hamilton said. "I know of companies trying to decide whether this is their last year in existence—brands that fishermen would recognize and recommend. We need hope, not more despair. And at the spill level the court required—and that has now been affirmed on appeal—we are going to see larger adult salmon returns."
"Today's order is a victory for endangered salmon, starving orcas, and everyone that depends on the power of the legal system to stand up to big government," added Giulia Good Stefani, staff attorney for the Natural Resources Defense Council's Marine Mammal Protection Project. "The court of appeals upheld a carefully reasoned, fact-based trial court decision to increase the amount of water over the dams this spring."
This year marks the fourth time since 2005 that increased spill has been mandated by the district court.
With Just 76 Orcas Left, Washington Gov. Orders Protections for Beloved Killer Whales https://t.co/k0ew67Rsh0— Earth Guardians (@Earth Guardians)1521828009.0
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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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