More than 2,100 People Are Evacuated as an Indonesian Volcano Spews Clouds of Ash

Mount Ruang volcano erupts in Sitaro, North Sulawesi, on April 19, 2024. (AFP)
Mount Ruang volcano erupts in Sitaro, North Sulawesi, on April 19, 2024. (AFP)
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More than 2,100 People Are Evacuated as an Indonesian Volcano Spews Clouds of Ash

Mount Ruang volcano erupts in Sitaro, North Sulawesi, on April 19, 2024. (AFP)
Mount Ruang volcano erupts in Sitaro, North Sulawesi, on April 19, 2024. (AFP)

More than 2,100 people living near an erupting volcano on Indonesia's Sulawesi Island were evacuated Friday due to the dangers of spreading ash, falling rocks, hot volcanic clouds and the possibility of a tsunami.

Indonesia's Center for Volcanology and Geological Hazard Mitigation recorded at least three eruptions since Friday afternoon, with the maximum height of the eruption column reaching 1,200 meters (3,900 feet).

An international airport in Manado city, less than 100 kilometers (60 miles) from the erupting Mount Ruang, is still temporarily closed as volcanic ash was spewed into the air.

Satellite imagery from the Meteorology, Climatology and Geophysics Agency shows the ash has spread to the west, northwest, northeast and southeast, covering Manado and North Minahasa, according to a statement from Indonesia’s Transportation Ministry.

“We are still monitoring developments in the eruption of Mount Ruang and coordinating with relevant stakeholders ... to anticipate the necessary actions to ensure flight safety, security and comfort,” said Ambar Suryoko, head of the regional airport authority.

More than 11,000 people were told to leave their homes that were located in the affected area. A joint team from the local authorities combed the villages surrounding the volcano and evacuated residents to safer areas by boat.

Officials worry that part of the volcano could collapse into the sea and cause a tsunami, as happened in an eruption there in 1871.

Houses, roads and other buildings were covered by gray volcanic ash, and many roofs were broken by debris spewed from the eruption.

Mount Ruang saw at least five large eruptions Wednesday, causing the Center for Volcanology and Geological Hazard Mitigation to issue its highest level of alert. People were ordered to stay at least 6 kilometers (3.7 miles) from the 725-meter (2,378-foot) mountain.

The observation from the agency on Friday said white smoke was rising from the main crater with medium to thick intensity.

East of the volcano, Tagulandang Island could be at risk if a collapse occurred. Its residents were among those being told to evacuate. Indonesia’s National Disaster Mitigation Agency said residents would be relocated to Manado, a journey of 6 hours by boat.

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.