Guinean Student Cycles Across Africa for Place at Egypt's Al-Azhar University 

Mamadou Safaiou Barry, a 25-year-old from Guinea, looks on in front of Al-Azhar University in Cairo, Egypt, September 23, 2023. (Reuters)
Mamadou Safaiou Barry, a 25-year-old from Guinea, looks on in front of Al-Azhar University in Cairo, Egypt, September 23, 2023. (Reuters)
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Guinean Student Cycles Across Africa for Place at Egypt's Al-Azhar University 

Mamadou Safaiou Barry, a 25-year-old from Guinea, looks on in front of Al-Azhar University in Cairo, Egypt, September 23, 2023. (Reuters)
Mamadou Safaiou Barry, a 25-year-old from Guinea, looks on in front of Al-Azhar University in Cairo, Egypt, September 23, 2023. (Reuters)

Mamadou Safaiou Barry was determined to study Islamic theology at an elite school. Unable to afford a flight to Egypt from Guinea, he drew a map of Africa in his spiral notebook and set off on a second-hand mountain bike.

Carrying only a change of clothes, a flashlight and a screwdriver, the 25-year-old cycled thousands of kilometers across the continent, passing through jungles, deserts and conflict zones in the hope of landing a place and finding a way to fund it.

Four months and seven countries later, he is in Cairo with a full scholarship to Al-Azhar University, one of the world's oldest and most renowned Sunni Muslim learning institutions.

"If you have a dream, stay with it and be strong," Barry said. "God will help you."

Thousands of West Africans like Barry undertake risky journeys across the Sahara desert each year, searching for a better life.

Many never make it. Nearly 500 people died or disappeared on West African migration routes last year, data from the International Organization for Migration shows.

Barry decided the risk was worth the reward.

"I had to fight," Barry said last month in Chad.

Covering approximately 100 km each day, Barry pedaled through Mali, Burkina Faso, Togo, Benin, and Niger before stalling in N'Djamena, the Chadian capital, shaken from his planned route by an ongoing conflict in Sudan.

He said he had already been detained three times - twice in insurgency-plagued Burkina Faso and once in Togo, where security forces held him for nine days without charge before releasing him in exchange for 35,000 CFA francs ($56).

This was the entirety of his savings for the remainder of the journey, he said.

"I often slept in the bush because I was afraid of people in the cities," Barry said. "I thought they would take my bike and hurt me."

Barry's luck changed again in Chad after a local philanthropist, who had read online about his journey, offered to fly him directly to Egypt and bypass the fighting in Sudan.

Barry arrived in Cairo on Sept. 5 and days later secured a full scholarship to Al-Azhar. A photo shared widely on social media shows him meeting a beaming university representative.

He intends to return to Guinea when his studies are complete, to spread the faith that has taken him so far.

"When I return to my country, I would like to be someone who teaches Islam and tells people how to do good things," he said.



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.