The Crunch Question on Climate: How Can I Help?
By Paula Tejón Carbajal
Working in climate and environment, you hear this question a lot. On one hand, environmental groups — including Greenpeace — will tell you that every action you take can make a difference. Every action counts! On the other, editorials and experts will tell you that it doesn't matter what you do in your everyday life, because the problem can't be solved by individual action. They may claim that its a cop out and lets corporations off the hook, because the problem lies with the broken but deeply entrenched system we're caught in. After all, 70 percent of emissions are created by 100 companies, right?
As this Vox piece laid out so well, as a climate campaigner, my friends also used to proudly tell me how much they recycle, or about their efforts to eat less meat or buy green products whenever they could afford them. It always broke my heart to tell them: sure… but to have a real impact you need to refuse and reduce first, join a climate strike, or become a politically active citizen who demands the mayor in your city launches an ambitious mobility plan or the government in your country starts holding corporations accountable.
After one of my lectures, which were typically technical and lengthy, their facial expressions had usually changed dramatically. Their body language said it all; and then, silence. Or worse — the defensive response: I do what I can. You know? Or the powerless version: Even if I do that, others probably don't, so what difference does it make? Or the most defeated and most painful one to hear: Well, who cares? We are all screwed anyway, right?
I wanted my friends and family to keep speaking to me, so I started to explore new ways to have conversations with them about climate change and the environmental crisis while being mindful with their emotions (and mine!). Because, the truth is, we need both individual and collective action. And we need them now!
Yes, some have argued that small positive changes in our lifestyles can be a distraction, and even hold back the drive for and uptake of ambitious policies, as we de-prioritize a collective check on corporate and political power. But I believe it isn't a matter of either, or. It's both — AND. Individual and collective actions go hand-in-hand. They are intimately interlinked.
Recycle. Yes, and refuse, reduce and ask big brands to change their business and distribution models. Bike to work. Yes, and work with your neighbors to get your mayor to declare climate emergency and create a plan to increase bike lines and public transport in your city. Change your light bulbs. Yes, and advocate with your community for the uptake of renewable energy to transform the energy system in your region. Eat less meat. Yes, and work with your kids' school to include vegetarian meals in their menus or introduce how to grow their own food in their curriculums. Plant trees. Yes, and demand your government to protect our forests and adopt bold climate policies.
It's true that to tackle the ecological and climate crisis straight on, systemic change is a must; a matter of survival.
We do need to shift societal mindsets from "only the free market and extractive models can spark happiness by creating economic growth" and "having more stuff makes me happy," to "the economy must work within the environmental limits of the planet" and "self-worth is linked to our relationships and experiences, not buying more stuff."
We do need collective action to drive the system change we want to see.
But we can push those shifts forward by encouraging positive stories, co-creating solutions that shape the new normal, and working towards an environment with role models and reward systems that mirror these behaviors as socially desirable.
For this systemic change to happen, we need society to acknowledge the magnitude of these shifts and we need to start somewhere. And that somewhere can start with each of us.
No, individual actions won't have an immediate impact on world problems. Using a tote bag or buying fruit that isn't repacked in foam isn't going to stop the production of single-use plastic at the scale required. But it could make a difference to your local city or community as a first step, because personal positive actions have the potential to empower people, build agency, encourage role models that inspire others and make them feel they are part of the solution.
Small signals can spark hope and search for others to build communities that take action. When the community takes action, it becomes more resilient, therefore more independent and sufficient.
Rosa Park or Greta Thunberg were and are both ordinary people who did and are still doing extraordinary things … and as a consequence, they changed (and still are changing) the world, creating a new normal that was unthinkable before they took that first brave step.
Not every single-handed action you take will result in a civil rights movement or stop an oil rig in its tracks. But it might change someone's mind around a dinner table, or at a board table, or wherever it is you choose to take your courageous step. Courage means different things to different people, because it happens at the edge of our own personal comfort zone. Each individual's courage is different — but equally valid and equally bold.
Personal actions are a courageous and valuable starting point, let's not shame people for doing what they can, or make people feel guilty for not doing enough.
But equally let's make sure we don't stop there. From student to CEO, let's make sure those entry points enable as many people as possible to join a meaningful collective journey where the scale of our acts is proportionate to the scale of our responsibilities and our possibilities.
Let's be optimistic, courageous and honest with ourselves. Let's acknowledge the urgent need to change our current socio economic system. And yes, that includes the way we think, behave and live, which means we need the small and the big actions, and anything and everything in-between.
Paula Tejón Carbajal is a Global Campaign Strategist for Greenpeace International.
EcoWatch Daily Newsletter
Watchdog Accuses Trump's NOAA of 'Choosing Extinction' for Right Whales by Hiding Scientific Evidence
By Julia Conley
As the North Atlantic right whale was placed on the International Union for Conservation of Nature's list of critically endangered species Thursday, environmental protection groups accusing the U.S. government of bowing to fishing and fossil fuel industry pressure to downplay the threat and failing to enact common-sense restrictions to protect the animals.
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By Beth Ann Mayer
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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By Tiffany Means
Summer and fall are great seasons to enjoy the outdoors. But if you're already spending extra time outside because of the COVID-19 pandemic, you may be out of ideas on how to make fresh-air activities feel special. Here are a few suggestions to keep both adults and children entertained and educated in the months ahead, many of which can be done from the comfort of one's home or backyard.
The coronavirus may linger in the air in crowded indoor spaces, spreading from one person to the next, the World Health Organization acknowledged on Thursday, as The New York Times reported. The announcement came just days after 239 scientists wrote a letter urging the WHO to consider that the novel coronavirus is lingering in indoor spaces and infecting people, as EcoWatch reported.
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A new analysis by scientists at the Swiss-based International Union for Conservation of Nature (IUCN) found that lemurs and the North Atlantic right whale are on the brink of extinction.
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