Nearly Half of the World’s Migratory Species Are in Decline, UN Report Says 

This Wednesday, March 6, 2019 photo provided by the NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary shows an entangled subadult humpback whale that was freed of gear by a team of trained responders off Makena Beach, Hawaii. (Ed Lyman/NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary via AP, File)
This Wednesday, March 6, 2019 photo provided by the NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary shows an entangled subadult humpback whale that was freed of gear by a team of trained responders off Makena Beach, Hawaii. (Ed Lyman/NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary via AP, File)
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Nearly Half of the World’s Migratory Species Are in Decline, UN Report Says 

This Wednesday, March 6, 2019 photo provided by the NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary shows an entangled subadult humpback whale that was freed of gear by a team of trained responders off Makena Beach, Hawaii. (Ed Lyman/NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary via AP, File)
This Wednesday, March 6, 2019 photo provided by the NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary shows an entangled subadult humpback whale that was freed of gear by a team of trained responders off Makena Beach, Hawaii. (Ed Lyman/NOAA Hawaiian Islands Humpback Whale National Marine Sanctuary via AP, File)

Nearly half of the world's migratory species are in decline, according to a new United Nations report released Monday.

Many songbirds, sea turtles, whales, sharks and other migratory animals move to different environments with changing seasons and are imperiled by habitat loss, illegal hunting and fishing, pollution and climate change.

About 44% of migratory species worldwide are declining in population, the report found. More than a fifth of the nearly 1,200 species monitored by the UN are threatened with extinction.

“These are species that move around the globe. They move to feed and breed and also need stopover sites along the way,” said Kelly Malsch, lead author of the report released at a UN wildlife conference in Samarkand, Uzbekistan.

Habitat loss or other threats at any point in their journey can lead to dwindling populations.

“Migration is essential for some species. If you cut the migration, you’re going to kill the species,” said Duke University ecologist Stuart Pimm, who was not involved in the report.

The report relied on existing data, including information from the International Union for Conservation of Nature's Red List, which tracks whether a species is endangered.

Participants of the UN meeting plan to evaluate proposals for conservation measures and also whether to formally list several new species of concern.

“One country alone cannot save any of these species,” said Susan Lieberman, vice president for international policy at the nonprofit Wildlife Conservation Society.

At the meeting, eight governments from South America are expected to jointly propose adding two species of declining Amazon catfish to the UN treaty's list of migratory species of concern, she said.

The Amazon River basin is world’s largest freshwater system. “If the Amazon is intact, the catfish will thrive — it's about protecting the habitat,” Lieberman said.

In 2022, governments pledged to protect 30% of the planet's land and water resources for conservation at the UN Biodiversity Conference in Montreal, Canada.



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.