UN Hopes to Save Gaza Valley

A general view shows Gaza City September 2, 2021. Picture taken with a drone. REUTERS/Suhaib Salem/File Photo
A general view shows Gaza City September 2, 2021. Picture taken with a drone. REUTERS/Suhaib Salem/File Photo
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UN Hopes to Save Gaza Valley

A general view shows Gaza City September 2, 2021. Picture taken with a drone. REUTERS/Suhaib Salem/File Photo
A general view shows Gaza City September 2, 2021. Picture taken with a drone. REUTERS/Suhaib Salem/File Photo

The United Nations is set to begin the restoration of a historic valley in the Palestinian Gaza Strip next month, hoping to transform it from a landfill and sewage dump into a vibrant nature reserve in a planned $66 million project.

The Gaza Valley, home to a variety of plants and animals, is one of the largest wetland areas in the territory.

It stretches 105 kms (65 miles) from the Israeli Negev desert up to southern Hebron in the Israeli-occupied West Bank and for nine kms (5.5 miles) across the Gaza Strip to the Mediterranean sea.

But over the past few decades, despite the Palestinians proclaiming the valley a nature reserve in the 1990s, it has become badly polluted. With rubbish piling up and the stench of sewage flowing through it, residents have kept away.

In an attempt to save it, the United Nations Development Program (UNDP) has put together the $66 million project plan, though it has not yet secured the entire funding.

"It is a full project to develop this site and to turn it from an unhealthy wastewater dump into a place people of Gaza can visit and into a tourist site," Reuters quoted Mohammed Abu Shaaban, the UNDP's project coordinator, as saying.

The two-phase project will take several years to complete, said Abu Shaaban. The first funds to come through, $1.3 million from Belgium, will go towards the initial cleanup which is expected to take around four months.

"In March we will start removing the solid waste and the concrete and debris in the Wadi (valley), opening the route, doing the soil reclamation and planting many trees," said Abu Shaaban.

For the past few months, a new water treatment station in central Gaza has allowed treated water to flow into the valley, improving the habitat of dozens of species of birds, mammals, reptiles and amphibians.

In the longer term, the restoration also aims to benefit the people of Gaza, with camping sites, cafes and educational and recreational centers along the valley route.

"Several tourist and economic centers will be built and will provide jobs for unemployed people," said Marwan Hamad, head of Zahra City Council, whose office is involved in the development.

On Sunday, 40 activists visited the site in support of the project. "We came from all over the Gaza Strip to tell the people that Gaza valley is being transformed and it will be restored as a nature reserve," said Mohammad Aburjaila, 26.



Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.