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India Issues Heat Wave Alert as Delhi Posts Record High Temperature 

A man splashes water from a roadside tap on his face to cool off on a hot summer day in Lucknow, India, Monday, May 27, 2024. (AP)
A man splashes water from a roadside tap on his face to cool off on a hot summer day in Lucknow, India, Monday, May 27, 2024. (AP)
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India Issues Heat Wave Alert as Delhi Posts Record High Temperature 

A man splashes water from a roadside tap on his face to cool off on a hot summer day in Lucknow, India, Monday, May 27, 2024. (AP)
A man splashes water from a roadside tap on his face to cool off on a hot summer day in Lucknow, India, Monday, May 27, 2024. (AP)

India's weather department issued a red alert for several parts of the country's northwest on Wednesday, warning of a severe heat wave a day after parts of the capital Delhi recorded their highest temperature ever at almost 50 degrees Celsius (122 Fahrenheit).

A red alert implies a "very high likelihood" of people developing "heat illness and heat stroke", and calls for "extreme care" for vulnerable people, according to the India Meteorological Department.

India has been grappling with unusually high temperatures this summer, and the weather department has said "heat wave to severe heat wave" conditions are likely to continue in several parts, including the capital, through Wednesday.

India declares a heat wave when the maximum temperature of a region is 4.5 C to 6.4 C higher than usual, while a severe heat wave is declared when the maximum temperature is 6.5 C higher than normal or more.

Local weather stations in Delhi's Mungeshpur and Narela neighborhoods recorded a temperature of 49.9 degrees Celsius on Tuesday - an all time record for the city and 9 C above normal.

Delhi's local government also restricted the supply of water because of the heat. It said water levels in the Yamuna River, the main source, were low.

The city does not have uninterrupted water supply at any time, but the government said neighborhoods which received water for some hours two times a day would be subject to further restrictions.

"I appeal to all the residents that whether there is a water problem in your area or not, please use water very carefully," the local government's Water Minister Atishi, who used only one name, said on Tuesday.

Billions of people across Asia, including India's neighbor Pakistan, have been experiencing a hotter summer this year - a trend international scientists say has been worsened by human-driven climate change.

Three more deaths were attributed to heat stroke on Tuesday in Jaipur in Rajasthan state, local media reported, taking the city's toll to four and that of the state to at least 13.

Rising temperatures also prompted India's polling body to make additional arrangements when Delhi voted in the national elections last week, including deployment of paramedics at polling stations, which were also equipped with mist machines, shaded waiting areas, and cold water dispensers.

The elections conclude on June 1 with counting set to take place on June 4.

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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)
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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.