For decades, Earth Day has served as a global rallying cry for a cleaner, healthier planet. It's a symbolic day but only one day in a 365-day movement. But this Earth Day is different. Today we have renewed hope as leaders from almost 170 countries formally signed the Paris agreement created at last December's COP 21 climate conference. The agreement commits countries to a series of pledges to cut greenhouse gas emissions and other steps with the goal of limiting global temperature rise to well below 2 degrees Celsius (with efforts to aim for 1.5 degrees). It isn't victory, but a hopeful sign that the international community is committed to get there.
There have been global climate agreements before, but nothing with this extraordinary reach, ambition and international backing. It sends a clear message that finally, as a planet, we're serious about moving away from the dirty fossil fuels slowly destroying our planet and finally stopping climate change.
After many hard fought fights, wins, losses, optimistic moments mixed with disappointing setbacks, the climate action movement has had its fair share of ups and downs which only makes this moment more remarkable. I was awestruck by the unanimous view among all the world's leaders who were present that they have to take significant steps now to address climate change and by the fact that there was no climate denial expressed by anyone. It brought me back to the lead up to the Paris negotiations when millions of individuals, businesses and NGOs across the globe demanded their leaders do what's required to protect our planet. If you weren't at the UN ceremony, I can say that the world's leaders will be working together to protect your future.
.@LeoDiCaprio: The World Is Now Watching https://t.co/Ff3xfM7jj4 @UN #EarthDay #ParisAgreement #climatechange https://t.co/homqwfDrUo— EcoWatch (@EcoWatch)1461342277.0
With the Paris agreement coming into force and countries actively cutting emissions and turning to clean, renewable energy, we have both the framework we need to stop climate change and the tools to do it. Already, we can see how the agreement has transformed perspectives all around the world and spurred countries, companies, and citizens to get to work even before it's been formally signed. In just the four months since negotiators reached the agreement, Copenhagen announced plans to divest from fossil fuels, while the influential Rockefeller Family Fund began to do the same. Norway banned more than 50 firms from its sovereign wealth fund. New York State announced plans to go coal-free by 2020 while JP Morgan halted funding new coal mines. Investment in renewables reached levels double that of coal and gas.
The list goes on and on and reaches into nearly every sector. And it tells you that the world is changing in profound ways.
So let's savor this moment. Know that today, you're experiencing history in the making. Today on Earth Day, let yourself believe that finally solving climate change is possible—because, thanks to the Paris agreement, it is. Imagine a world powered by renewable energy and know that while we won't get there tomorrow, we will get there.
Tomorrow, however, it's time to act. There is real and hard work ahead of us to implement the Paris Agreement in every country that signs it and the fossil fuel industry and its powerful allies have no intention of going gently into that good night. Witness, for example, the current action against the Clean Power Plan here in the U.S. brought forward by two dozen state attorneys general. Plus, we need to make the commitments to cutting emissions now in the agreement even more ambitious if we're going to keep warming below 2 degrees.
Which countries won’t be signing the #ParisAgreement on #EarthDay? https://t.co/i154kS1gDa via @EcoWatch— TckTckTck (@TckTckTck)1461309603.0
But also know that increasingly, millions and millions of people on every continent are waking up not just to the threat climate change poses to the future of our precious planet, but also to the reality we can solve it. They're speaking up for change with a voice so loud and strong that politicians can simply no longer afford to ignore it.
And more than anything, more than any meeting of politicians, more than any agreement, that simple fact gives us hope.
Let world leaders know you support the Paris agreement—and your president, prime minister or representative know you're ready to get to work to implement it at home by signing our petition today.
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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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