Gaza Children Fly Kites to Escape Horrors of War

 Palestinian children fly a kite in Rafah in the southern Gaza Strip on March 30, 2024 amid the ongoing conflict in the Palestinian territory between Israel and Hamas. (AFP)
Palestinian children fly a kite in Rafah in the southern Gaza Strip on March 30, 2024 amid the ongoing conflict in the Palestinian territory between Israel and Hamas. (AFP)
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Gaza Children Fly Kites to Escape Horrors of War

 Palestinian children fly a kite in Rafah in the southern Gaza Strip on March 30, 2024 amid the ongoing conflict in the Palestinian territory between Israel and Hamas. (AFP)
Palestinian children fly a kite in Rafah in the southern Gaza Strip on March 30, 2024 amid the ongoing conflict in the Palestinian territory between Israel and Hamas. (AFP)

Meters away from the concrete and steel fence separating the Gaza Strip from Egypt, 11-year-old Malak Ayad flies a paper kite high in the sky -- a welcome distraction from the horrors of war.

"Every day I play with my brothers and cousins with kites next to the Egyptian border," said the Palestinian girl, displaced from Gaza City with her family to the southern city of Rafah.

"When I do, I feel free and safe," she added, gently maneuvering her kite, which she calls "Butterfly", back and forth across the border with a white string.

Her cousins and friends run along the fence trying, in vain, to get their kites to take flight, but a loud explosion in the distance makes them stop in their tracks.

"Quickly, the (Israeli) bombardment is getting closer," said Malak's uncle Mohammed Ayad, 24, urging the children to leave the area.

Malak quickly obeys, reeling in her kite and folding it, then rushes back to a tent where her family is taking shelter in the nearby Khir area.

"Playtime is over. When air strikes begin we run back home," Malak said, trembling with fear.

The war began with Hamas's unprecedented October 7 attack that resulted in about 1,160 deaths in Israel, mostly civilians, according to an AFP tally of Israeli official figures.

Israel's retaliatory campaign to destroy Hamas has killed at least 32,782 people, mostly women and children, according to the Gaza health ministry.

'Trapped'

Malak Ayad and her family are among 1.5 million people, most of them displaced by the war, now living in Rafah, where Israel has vowed to carry a ground offensive as it pursues its campaign against Hamas.

Despite the war and the fear that grips her, Malak seems to be happy to fly her kite and dreams of life as it was before the war broke out on October 7.

"My kite flies to Egypt everyday while we are here trapped in Gaza," said Malak, who wears a bracelet featuring the Palestinian flag.

"I don't know when we will be able to return home," she said, adding that her mother told her that her school has been hit by the Israeli army and "destroyed".

Haitham Abu Ajwa, 34, who is also displaced from Gaza City, said kite flying "reminds me of my childhood".

He too lives in a tent in Rafah with his wife and two boys, Mohammed, 5, and seven-months-old Adam.

Flying kites helps to "free oneself of negative thoughts", he said, and the border area with Egypt is "the ideal place to expel... the sadness and pain that we feel".

"In the camps, you cannot feel free or comfortable," said Abu Ajwa as he helped Mohammed fly a kite.

Dozens of children, some with their families, come daily to the border area in the afternoons to fly kites across the frontier.

Some start up conversations with Egyptian soldiers manning surveillance towers.

When Malak's kite flew past the watchtower, one of the soldiers called out to her: "Well done, princess."

The little girl thanked him with a wave and said, "I love Egypt. My wish is to travel there like my kite."



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.