Samso: World's Most Inspiring Renewable Energy-Powered Island
Wade Lyman, a College of the Atlantic human ecology major from Bar Harbor, spent his formative years developing a deep appreciation for the natural world—and a deep fear of the possibility of ecological collapse. “I hope that involving myself in this cooperative sustainability effort with the Samso course is a good way to rapidly develop and refine a skill set that can be applied to a career in sustainable development. I’m particularly interested in energy storage and smart grid technologies, as well as heating and cooling, especially in difficult climates."
[Editor's note: This fall, 13 students and two faculty members from College of the Atlantic visited Denmark's island of Samso, the world's first island to be 100 percent powered by renewable energy. Here's an article by one of the students that visited Samso.]
Considering Samso's reputation as the home of perhaps one of the most inspiring renewable energy projects in the world, it's very encouraging to leave it with a sense of normalcy.
Very early on in the course, I got the sense that apart from the initial costs of the energy projects there were no deviations from normal life associated with the switch to renewables. Their goal was simple: replace fossil sources of energy for electricity, heat and transportation with tried-and-true renewables; and that's precisely what they did.
While quite remarkable in many respects, Samso's energy project is most noteworthy in that it was achieved by un-extraordinary means.
A local electrician on Samso expressed the idea clearly: "We don't necessarily do anything different here on Samso, we just provide people with more information about existing energy solutions and actually use the available technology and subsidies."
I was surprised by the visual subtlety of Samso's sustainability measures.
There were no major innovations, no ground breaking technologies developed for the move toward decarbonization, even the scale of the projects seemed surprisingly unobtrusive. Instead, 11 land-based wind turbines—each harnessing enough power for 600 homes—provide comprehensive electricity for the entire island, and several district heating plants provide heat and hot water for most of the homes and businesses. The rest is covered by several municipal- and privately-owned solar installations, heat pumps and wood stoves.
The transportation sector, which comprises Samso's most energy intensive investments (including a ferry that runs constantly, year round), is more than offset by 10 offshore wind turbines.
When reading about Samso, the idea of 21 sky-scraping turbines seemed insufferably obtrusive and loud, but I changed my opinion when I actually experienced it. Although they were very conspicuous, it was clear that the amount of power they generated was well worth any negative visual impact they might have on the landscape. And as for their impact on the soundscape, I stood right beneath them in a roaring wind and found their noise subtle and rhythmic—easily ignored.
A local couple in the Samso community told me that most of the negative impacts of wind disappear when the people are allowed to invest in the projects themselves. They explained that they were among the community members investing in a turbine adjacent to their driveway.
Now that they associate the turbines with economic gain, it doesn't look at all like an eye sore, instead it "looks like a sculpture and sounds like music."
In my opinion, even without financial compensation, the turbines instill a sense of security. The knowledge of their tremendous power—providing energy for 600 Danish homes—is substantiated by their impressive aesthetic, which ultimately leaves me with hope for eventual freedom from fossil fuels. That alone makes them worth it.
Seeing such a dramatic switch to wind power makes me wonder how social resistance to the technology was overcome, given that many people in the U.S. seem unconditionally opposed to wind turbines.
The courageous leaders of the Samso Energy Academy, Soren Hermansen and Malena Lunden, described a long struggle and democratic discussion replete with social nuances and disagreements that eventually led to a project that most community members could agree on.
After spending three weeks on the island and having discussions with the local community, it is clear that wind was the dominant renewable resource available and that Samso may have been particularly well suited both logistically and culturally for wind as opposed to solar as a main power source.
On Samso, the strong east winds seldom stop, and on several hilltops stand the archaic remains of long decommissioned windmills. Turbines are thus seen as a part of the cultural landscape—and the roots of this sentiment are deep and resilient.
In past centuries, the windmills of Samso were the axle of the community's wheel; the landscape was stippled with more than 100 turbines, which drove the grindstones that partly defined the local food system and economy.
It seems that the community of Samso may have been primed for wind projects, but how much of a role this cultural history played was unclear to me.
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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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