Kenyans Brave Heavy Rain to Plant Trees 

A woman carries tree seedlings in a bag as she looks for a place to plant them during the nationwide tree planting public holiday in Nairobi on November 13, 2023. (AFP)
A woman carries tree seedlings in a bag as she looks for a place to plant them during the nationwide tree planting public holiday in Nairobi on November 13, 2023. (AFP)
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Kenyans Brave Heavy Rain to Plant Trees 

A woman carries tree seedlings in a bag as she looks for a place to plant them during the nationwide tree planting public holiday in Nairobi on November 13, 2023. (AFP)
A woman carries tree seedlings in a bag as she looks for a place to plant them during the nationwide tree planting public holiday in Nairobi on November 13, 2023. (AFP)

Hundreds of Kenyans braved heavy downpours to plant seedlings in Nairobi after the government declared Monday a public holiday to encourage citizens to grow 100 million trees across the country.

President William Ruto has vowed to plant 15 billion trees by 2032 in a bid to boost Kenya's forest cover following the worst drought to ravage the Horn of Africa region in 40 years.

Despite pouring rain, officials, school students and families gathered in various locations in the capital to plant seedlings.

"I have planted more than 50 trees today. I think this is a powerful and necessary initiative for the planet specially after experiencing a dramatic drought in Kenya for several consecutive seasons," government official Joan Kirika told AFP.

"I hope we keep celebrating this day annually, not necessarily as a holiday but a yearly reminder to care about the environment and think about the planet."

Ruto has cast himself as a climate change campaigner, but has faced criticism from environmentalists over his decision in July to lift a nearly six-year moratorium on logging.

He has defended the move, saying it would create jobs, and adding that it was "foolishness" to let mature trees rot while sawmills were importing timber.

A Kenyan court last month barred the government from lifting the logging ban but allowed the felling of several thousand hectares of mature forest.

In 2018, a government taskforce said the felling of indigenous trees in Kenya's forests was "rampant" and warned 5,000 hectares (around 12,350 acres) a year were being cleared.

Forestry and logging contributed 1.6 percent to Kenya's economy last year, according to government statistics, which also said the total forest cover was 8.8 percent in 2022.

Kenya's timber industry employs 50,000 people directly and 300,000 indirectly, according to the government, and the decision to lift the ban came as the economy reels from unemployment and high inflation.



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.