Indonesia Volcano Eruption Forces Evacuations, Airport Closure

A handout photo taken and released by Center for Volcanology and Geological Hazard Mitigation (PVMBG) on April 18, 2024 shows Mount Ruang spewing smoke in Sitaro, North Sulawesi. (Photo by Handout / Center for Volcanology and Geological Hazard Mitigation (PVMBG) / AFP)
A handout photo taken and released by Center for Volcanology and Geological Hazard Mitigation (PVMBG) on April 18, 2024 shows Mount Ruang spewing smoke in Sitaro, North Sulawesi. (Photo by Handout / Center for Volcanology and Geological Hazard Mitigation (PVMBG) / AFP)
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Indonesia Volcano Eruption Forces Evacuations, Airport Closure

A handout photo taken and released by Center for Volcanology and Geological Hazard Mitigation (PVMBG) on April 18, 2024 shows Mount Ruang spewing smoke in Sitaro, North Sulawesi. (Photo by Handout / Center for Volcanology and Geological Hazard Mitigation (PVMBG) / AFP)
A handout photo taken and released by Center for Volcanology and Geological Hazard Mitigation (PVMBG) on April 18, 2024 shows Mount Ruang spewing smoke in Sitaro, North Sulawesi. (Photo by Handout / Center for Volcanology and Geological Hazard Mitigation (PVMBG) / AFP)

Indonesia shut a provincial airport and evacuated hundreds of people from the vicinity of the Ruang volcano after it belched explosive plumes of lava, rocks and ash for days, officials said on Thursday, declaring the highest alert on the situation.
Wednesday's dramatic eruption of the volcano on a remote island in the province of North Sulawesi threw a fiery-red column of lava, incandescent rock and ash as much as three km into the sky.
Purple flashes of lightning rent the sky above the erupting volcano, videos on social media showed.
"We're running, guys," said one witness who filmed the eruption while scrambling to evacuate. "We are escaping because the ash is coming close."
More than 800 people were evacuated from the area, with authorities widening the evacuation zone further after the volcanology agency raised the alert status.
"The potential for further eruption is still high, so we need to remain alert," agency official Heruningtyas Desi Purnamasari told reporters on Thursday, blaming a rapid escalation in volcanic activity.
The agency had also received reports that falling rocks and ash damaged homes and forced a nearby hospital to evacuate, the official said.
Transport authorities shut the airport in the provincial capital of Manado to protect against the showers of ash from the eruption.
Budget airline Air Asia cancelled flights with nine airports in East Malaysia and Brunei after aviation authorities warned of a safety threat.
Officials have cordoned off an area of six kilometers around the volcano and are evacuating more residents, some from the neighboring island of Tagulandang, said Abdul Muhari, spokesperson of the disaster mitigation agency.
About 1,500 of those in high-risk areas needed to be immediately evacuated, he added, while almost 12,000 more stand to be affected.
Officials have also flagged the risk of a tsunami if parts of the mountain collapse into the ocean below. About 400 people were killed in a tsunami unleashed by a previous eruption of the volcano in 1871.

Indonesia, an archipelago of 270 million people, has 120 active volcanoes. It is prone to volcanic activity because it sits along the “Ring of Fire,” a horseshoe-shaped series of seismic fault lines around the Pacific Ocean.



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.