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‘Every Breath You Take’: Air Pollution Stifles Europe’s Health Targets 

Pollution rises from the BASF chemical plant in Ludwigshafen, Germany, Monday, Nov. 7, 2022. (AP)
Pollution rises from the BASF chemical plant in Ludwigshafen, Germany, Monday, Nov. 7, 2022. (AP)
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‘Every Breath You Take’: Air Pollution Stifles Europe’s Health Targets 

Pollution rises from the BASF chemical plant in Ludwigshafen, Germany, Monday, Nov. 7, 2022. (AP)
Pollution rises from the BASF chemical plant in Ludwigshafen, Germany, Monday, Nov. 7, 2022. (AP)

Air quality in Europe is improving but still poses high risks, the European Environment Agency (EEA) said on Thursday, as fine particles exposure led to at least 238,000 premature deaths in the 27-nation EU in 2020.  

"Air pollution is still the largest environmental health risk in Europe," the EEA said. "While emissions of key air pollutants and their concentrations in ambient air have fallen significantly over the past two decades in Europe, air quality remains poor in many areas."  

Between 2005 and 2020, the number of early deaths from exposure to fine particulate matter fell by 45% in the European Union, in line with the bloc's zero pollution action plan target of a 55% cut in premature deaths by 2030.  

However, 96% of the EU's urban population was still exposed in 2020 to concentrations of fine particles that were above the World Health Organization's guideline level of 5 micrograms per cubic meter.  

Air pollution aggravates respiratory and cardiovascular diseases, with heart disease and stroke cited as the most common causes of related early deaths.  

"Further efforts will be needed to meet the zero pollution vision for 2050 of reducing air pollution to levels no longer considered harmful to health," the EEA said.  

The European Commission proposed in October to set stricter thresholds for air pollution but also to enhance the right of citizens to clean air. This could include provisions to claim compensation for health damage in case of quality standards breaches.  

But air pollution does not only damage health.  

According to the EEA, 59% of forested areas were exposed to harmful ground-level ozone in the European Economic Area, damaging vegetation and reducing biodiversity.  

In 2020, critical levels of nitrogen deposition were found in 75% of the ecosystem of the 27 member states. This represents a fall of 12% since 2005, against the EU objective for a 25% decline by 2030. 

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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)
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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.