Highest-level Rainstorm Warning Issued in South China's Guangdong

Hundreds of thousands of people have been evacuated due to flooding in southern China, including in Qingyuan (pictured). STR, STR / CNS/AFP
Hundreds of thousands of people have been evacuated due to flooding in southern China, including in Qingyuan (pictured). STR, STR / CNS/AFP
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Highest-level Rainstorm Warning Issued in South China's Guangdong

Hundreds of thousands of people have been evacuated due to flooding in southern China, including in Qingyuan (pictured). STR, STR / CNS/AFP
Hundreds of thousands of people have been evacuated due to flooding in southern China, including in Qingyuan (pictured). STR, STR / CNS/AFP

More than 100,000 people have been evacuated due to heavy rain and fatal floods in southern China, with the government issuing its highest-level rainstorm warning for the affected area on Tuesday.
Torrential rains have lashed Guangdong in recent days, swelling rivers and raising fears of severe flooding that state media said could be of the sort only "seen around once a century".
On Tuesday, the megacity of Shenzhen was among the areas listed as experiencing "heavy to very heavy downpours", the city's meteorological observatory said, adding the risk of flash floods was "very high".
Images from Qingyuan -- a city in northern Guangdong that is part of the low-lying Pearl River Delta -- showed a building almost completely submerged in a flooded park next to a river, AFP said.
Official media reported Sunday that more than 45,000 people had been evacuated from Qingyuan, which straddles the Bei River tributary.
State news agency Xinhua said 110,000 residents across Guangdong had been relocated since the downpours started over the weekend.
Four people have so far died and 10 are missing, according to state media.
Climate change driven by human-emitted greenhouse gases makes extreme weather events more frequent and intense, and China is the world's biggest emitter.
Aerial shots from the province showed brown gashes in the side of a hill -- the aftermath of landslides that had occurred behind a town on the banks of a swollen river.
Soldiers could be seen operating excavators in an attempt to clear away the muddy debris produced by the downpour.
'Take precautions'
Guangdong is China's manufacturing heartland, home to around 127 million people.
"Please quickly take precautions and stay away from dangerous areas such as low-lying areas prone to flooding," authorities in Shenzhen said in issuing Tuesday's red alert.
"Pay attention to heavy rains and resulting disasters such as waterlogging, flash floods, landslides, mudslides, and ground caving in."
Heavy rain is expected to continue in Shenzhen for the next two to three hours, authorities said.
In recent years China has been hit by severe floods, grinding droughts and record heat.
That has meant that authorities are typically very quick to deploy, making casualties much lower than in previous decades.
Last September Shenzhen experienced the heaviest rains since records began in 1952, while the nearby semi-autonomous city of Hong Kong saw its heaviest rainfall in nearly 140 years.
Asia was the world's most disaster-hit region from climate and weather hazards in 2023, the United Nations has said, with floods and storms the chief cause of casualties and economic losses.



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.