Tuesday, May 21, 2019

Negative impacts of variable renewable energy (Wind and Solar) JR 173










Negative impacts of variable renewable energy (Wind and Solar) JR173
Introduction
The wind and sun may be free, green, renewable and sustainable. But the energy, land and materials required to harness and utilize that energy certainly are not. Renewable power technologies such as wind and solar are becoming economically competitive with fossil fuels. As ecological need and economic reality converge, renewables are going to make up an increasingly large percentage of the world’s power supply. It’s a necessary technological transition. But at the same time, renewables have a downside that needs to be addressed:
Life of plants
Wind and solar systems also break down faster and must be replaced earlier and more often than coal, gas or nuclear power plants—which have operational life spans of 30-50 years, and generate power about 95% of the time. Wind energy proponents claim turbines last half that long: 20-25 years. They don’t.
A 2018 UK analysis of 3,000 onshore wind turbines found that they generate electricity efficiently for just 12-15 years (and maybe 25-30% of the time)—generating more than twice as much electricity, in their first year than when they are barely 15 years old. So wind turbine raw materials depletion and land use impacts are far higher than advocates have admitted. These realities are no better for solar installations.
All of this also means the cost of wind and solar electricity is far higher than their advocates admit   
.
Rare-earth, metals.
Rare-earth elements are used in virtually all electronics. This includes solar panels, which require rare earth metals such as yttrium or europium, and wind power, which uses vast quantities of neodymium in the magnets that help convert wind energy to electricity.
Rare earth elements are actually fairly abundant in the Earth’s crust. But these metals are typically found in extremely low concentrations. That means a lot of destructive mining for minimal effect. Rare earth mining produces large quantities of contaminated mine waste, creating a disposal problem.
Additionally, many of the most productive rare earth mines are in countries with weak environmental regulations. Political instability and national security concerns provide further risks to long-term supply. Accordingly, Smith writes, recycling these elements is big business, employing thousands of mostly unskilled workers worldwide. Formal, supervised recycling processes are needed to safely dismantle and recycle the materials, in contrast to the informal recycling systems that are currently in place. These informal systems are cheaper but may expose workers to health risks. Even so, the formal and informal economies often work in tandem. Smith suggests charging a fee upfront so electronics producers and consumers have to pay for the costs to properly recycle these products. The most efficient solution would be to reuse electronics when possible. One positive trend is that reuse is becoming more and more common. Smith suggests a global collection system to maximize reuse and keep electronic waste away from smugglers and illegal disposal.
Another idea suggested by scholars Robert U. Ayres and Laura Talens Peiró is maximizing “material efficiency” for rare earths and other crucial materials. Currently, when high grade ore is mined, lower quality ores or unwanted side materials, the mining equivalent of fisheries’ by catch, are excavated but not used. In addition to recycling, finding uses for these mining byproducts could potentially reduce waste in the electronic and renewable energy sector. One drawback is that some of these lower-grade materials are energy intensive to collect, given the low yield.
In the short term, the risks of mining rare earth elements do not outweigh the benefits of renewable power, but improvements are needed. And when it comes to each individual’s impact, forgoing that latest smart phone upgrade may just be the best thing you can do.
Impact of Wind turbine vibrations on Ground water and Shale
Ground water contamination has been reported from Canada, from areas where the bedrock is comprised of shale,. This needs to be investigated as in Pakistan we have areas where wind is feasible and the bedrock or geology is shale based. Large wind turbines are getting larger and therefore require a large pylon to support the machine. This requires to pile-drive a massive steel beams into the bedrock. The problem is that the bedrock may be made of shale and is known to contain uranium and arsenic. Vibration from the pile-driving breaks up this toxic shale below the groundwater and contaminates it. Area residents can’t drink, bathe, or wash their clothes because of this. Water wells are being poisoned  . Construction of wind turbines continues even though scientific tests at several farms show that well water has been contaminated. 
Canadian users of ground water, attribute contamination of ground water to the wind turbines being built nearby and the companies developing them.  A large number of local rural residents who believe the problems with their well water owe to the interaction between local wind farm development and the area’s unique geology. The sedimentary bedrock — dark in color and fine-grained — lurks beneath most of Chatham-Kent. It’s known to contain sulphur, carbon, and toxic heavy metals. A resident says that his well was drilled by his father half a century ago and had always run clear — until sediment clogged it last October. Now, the water is the color of tea and when poured and small particles sink to the bottom of a glass. 
Ensuing government research debunked some of the claims. A 2014 health federal health study, for instance, showed that “annoyance” was the sole condition found to increase as levels of wind turbine noise increased. (The report did note that community annoyance was statistically related to health effects such as migraines, blood pressure changes, tinnitus, and stress.). But events in Chatham-Kent raise the possibility that the massive wind catchers pose unique and under-considered risks to the region’s environment, and the health and safety of its residents. 
Spokesman for Water Wells First and an area farmer says the concern is that vibrations — either from pile driving during the construction phase or, eventually, the everyday operations of the turbines — might disturb the fragile Kettle Point black shale bedrock and contaminate the ancient aquifer that serves as the local source of well water. The worry was justified: It is well established that vibrations from pile driving can damage nearby structures. As for ordinary turbine operations, one recent Canadian study found a relationship between the vibrations and ground material within 100 meters of the structure.
Moreover, Water Wells First contends that the company and ministry didn’t take the special characteristics of the local geology into account. Residents realized their worst fears as the project began the construction phase last summer. Nineteen wells began to experience sediment problems, nearly a third of the 64 wells that the group members had tested at their own expense. Bill Clarke, a hydro geologist for Water Wells First who gathered and analyzed the samples, says follow-up testing showed the affected wells experienced changes in water turbidity, amount of particles, color, and rate of flow. While he says some of the changes were marginal, others were alarming. In one instance, the black shale particle count jumped from 47 particles per milliliter to 681,939 — with nearly half of the particles being as tiny as those found in cigarette smoke.
Tiny particles are potentially dangerous because they can be too small to settle to the bottom of a well, nor can they be controlled using conventional water filtration systems. A medical geologist based in Ingersoll, says the acidic atmosphere in the stomach can break down the binding between a clay-based shale particle and any heavy metals attached, allowing the metals to settle in other areas of the body rather than to pass through our digestive system
Wade said turbines can be retrofitted to dampen vibrations and alternative anchoring systems are available, but those would cost more. The water table is fragile in Dover, part of a geological area stretching from Lake Huron to Chatham-Kent. There are just 50 to 70 feet of overburden in most places covering black shale bedrock. 
Jakubec and Stainton said there are studies from Scotland and Italy that have identified seismic coupling. Jakubec, a green energy researcher, said impacts tend to be felt from 1.5 to five kilometers away from turbine locations. Geological engineer Maurice Dusseault wasn’t surprised to hear that Chatham-Kent water wells were contaminated in the wake of pile driving for wind turbines.“Pile driving emits a lot of low-frequency energy, and it is not at all surprising to me that there could be related groundwater effects. The concept of large-amplitude, low frequency excitation as an aid to liquid flow is reasonably well-known,” the University of Waterloo professor said. “Low frequency deformation waves are absolutely known to lead to fluctuation in ground water levels as well as changes in the particulate count in shallow groundwater wells.”
In addition, Dusseault said affected residents were well-advised in having their wells baseline tested prior to construction last summer. It’s the type of evaluation he recommends. Before and after tests sent by the Water Wells First citizens’ group to RTI Laboratories in Michigan show an exponential increase [in] turbidity among the 14 affected wells, including [a] large proportion that can be attributed to Kettle [Point] black shale particles that are known to contain heavy metals, including uranium, arsenic and lead.
That’s not the conclusion reached by the Ministry of the Environment and Climate Change, as outlined in letters recently sent to affected well owners living near the North Kent One project in the northern part of the Municipality of Chatham-Kent. Whilst there’s been an admission that wells have indeed been contaminated.  That contamination can only be attributed to “unidentified factors.” Pile-driving activities associated with wind turbine development are not to blame, the MOECC maintains.
The MOECC, in coming to its conclusion, relied upon the vibration evaluations prepared for the developers Samsung and Pattern Energy, by Golder Associates Limited. Golder measured changes to particle velocity as a measure of vibration intensity created by pile driving. 
The concerns have been dismissed by Chatham-Kent’s Medical Officer of Health who concluded that there is no health risk from undisclosed particles in water when no bacteria are present. Jakubec, however, said there are at least two potential pathways through which the heavy metals in black shale particles can enter the human body.

 Environmental impacts of Wind Energy  
Despite its vast wind potential and benefits, there are a variety of environmental impacts associated with wind power generation that should be recognized and mitigated. 

Land Use

The land use impact of wind power facilities varies substantially depending on the site: wind turbines placed in flat areas typically use more land than those located in hilly areas. However, wind turbines do not occupy all of this land; they must be spaced approximately 5 to 10 rotor diameters apart (a rotor diameter is the diameter of the wind turbine blades). Thus, the turbines themselves and the surrounding infrastructure (including roads and transmission lines) occupy a small portion of the total area of a wind facility.
A survey by the National Renewable Energy Laboratory of large wind facilities in the United States found that they use between 30 and 141 acres per megawatt of power output capacity (a typical new utility-scale wind turbine is about 2 megawatts). However, less than 1 acre per megawatt is disturbed permanently and less than 3.5 acres per megawatt are disturbed temporarily during construction. The remainder of the land can be used for a variety of other productive purposes, including livestock grazing, agriculture, highways, and hiking trails . Alternatively, wind facilities can be sited on brownfields (abandoned or underused industrial land) or other commercial and industrial locations, which significantly reduces concerns about land use   (Hybrid solar and wind farms save land and have other benefits, read more at https://javedrashid.blogspot.com/2018/10/hybrid-solar-wind-power-plants.html)
Offshore wind facilities require larger amounts of space because the turbines and blades are bigger than their land-based counterparts. Depending on their location, such offshore installations may compete with a variety of other ocean activities, such as fishing, recreational activities, sand and gravel extraction, oil and gas extraction, navigation, and aquaculture. Employing best practices in planning and siting can help minimize potential land use impacts of offshore and land-based wind projects 

Wildlife and Habitat


The impact of wind turbines on wildlife, most notably on birds and bats, has been widely document and studied. A recent National Wind Coordinating Committee (NWCC) review of peer-reviewed research found evidence of bird and bat deaths from collisions with wind turbines and due to changes in air pressure caused by the spinning turbines, as well as from habitat disruption. The NWCC concluded that these impacts are relatively low and do not pose a threat to species populations  
Additionally, research into wildlife behavior and advances in wind turbine technology have helped to reduce bird and bat deaths. For example, wildlife biologists have found that bats are most active when wind speeds are low. Using this information, the Bats and Wind Energy Cooperative concluded that keeping wind turbines motionless during times of low wind speeds could reduce bat deaths by more than half without significantly affecting power production. Other wildlife impacts can be mitigated through better siting of wind turbines. The U.S. Fish and Wildlife Services has played a leadership role in this effort by convening an advisory group including representatives from industry, state and tribal governments, and nonprofit organizations that made comprehensive recommendations on appropriate wind farm siting and best management practices  
 Offshore wind turbines can have similar impacts on marine birds, but as with onshore wind turbines, the bird deaths associated with offshore wind are minimal. Wind farms located offshore will also impact fish and other marine wildlife. Some studies suggest that turbines may actually increase fish populations by acting as artificial reefs. The impact will vary from site to site, and therefore proper research and monitoring systems are needed for each offshore wind facility  

Public Health and Community

Sound and visual impact are the two main public health and community concerns associated with operating wind turbines. Most of the sound generated by wind turbines is aerodynamic, caused by the movement of turbine blades through the air. There is also mechanical sound generated by the turbine itself. Overall sound levels depend on turbine design and wind speed.
Some people living close to wind facilities have complained about sound and vibration issues, but industry and government-sponsored studies in Canada and Australia have found that these issues do not adversely impact public health . However, it is important for wind turbine developers to take these community concerns seriously by following “good neighbor” best practices for siting turbines and initiating open dialogue with affected community members. Additionally, technological advances, such as minimizing blade surface imperfections and using sound-absorbent materials can reduce wind turbine noise .
Under certain lighting conditions, wind turbines can create an effect known as shadow flicker. This annoyance can be minimized with careful siting, planting trees or installing window awnings, or curtailing wind turbine operations when certain lighting conditions exist .
The Federal Aviation Administration (FAA) requires that large wind turbines, like all structures over 200 feet high, have white or red lights for aviation safety. However, the FAA recently determined that as long as there are no gaps in lighting greater than a half-mile, it is not necessary to light each tower in a multi-turbine wind project. Daytime lighting is unnecessary as long as the turbines are painted white.
 When it comes to aesthetics, wind turbines can elicit strong reactions. To some people, they are graceful sculptures; to others, they are eyesores that compromise the natural landscape. Whether a community is willing to accept an altered skyline in return for cleaner power should be decided in an open public dialogue.

Life-Cycle Global Warming Emissions

 While there are no global warming emissions associated with operating wind turbines, there are emissions associated with other stages of a wind turbine’s life-cycle, including materials production, materials transportation, on-site construction and assembly, operation and maintenance, and decommissioning and dismantlement.
Estimates of total global warming emissions depend on a number of factors, including wind speed, percent of time the wind is blowing, and the material composition of the wind turbine . Most estimates of wind turbine life-cycle global warming emissions are between 0.02 and 0.04 pounds of carbon dioxide equivalent per kilowatt-hour. To put this into context, estimates of life-cycle global warming emissions for natural gas generated electricity are between 0.6 and 2 pounds of carbon dioxide equivalent per kilowatt-hour and estimates for coal-generated electricity are 1.4 and 3.6 pounds of carbon dioxide equivalent per kilowatt-hour.

Environmental Impacts of Solar Energy
The potential environmental impacts associated with solar power  are : land use ; habitat loss; water use; and the use of hazardous materials in manufacturing , these can vary greatly depending on the technology, which includes two broad categories: photovoltaic (PV) solar cells or concentrating solar thermal plants  The scale of the system — ranging from small, distributed rooftop PV arrays to large utility-scale PV and CSP projects — also plays a significant role in the level of environmental impact.

Land Use

Depending on their location, larger utility-scale solar facilities can raise concerns about land degradation and habitat loss. Total land area requirements vary depending on the technology, the topography of the site, and the intensity of the solar resource. Estimates for utility-scale PV systems range from 3.5 to 10 acres per megawatt, while estimates for CSP facilities are between 4 and 16.5 acres per megawatt.
Unlike wind facilities, there is less opportunity for solar projects to share land with agricultural uses. However, land impacts from utility-scale solar systems can be minimized by siting them at lower-quality locations such as brownfields, abandoned mining land, or existing transportation and transmission corridors. Smaller scale solar PV arrays, which can be built on homes or commercial buildings, also have minimal land use impact.

Water Use

Solar PV cells do not use water for generating electricity. However, as in all manufacturing processes, some water is used to manufacture solar PV components. Concentrating solar thermal plants (CSP), like all thermal electric plants, require water for cooling. Water use depends on the plant design, plant location, and the type of cooling system.
CSP plants that use wet-recirculating technology with cooling towers withdraw between 600 and 650 gallons of water per megawatt-hour of electricity produced. CSP plants with once-through cooling technology have higher levels of water withdrawal, but lower total water consumption (because water is not lost as steam). Dry-cooling technology can reduce water use at CSP plants by approximately 90 percent . However, the tradeoffs to these water savings are higher costs and lower efficiencies. In addition, dry-cooling technology is significantly less effective at temperatures above 100 degrees Fahrenheit.
Many of the regions in the World that have the highest potential for solar energy also tend to be those with the driest climates, so careful consideration of these water tradeoffs is essential

Hazardous Materials

The PV cell manufacturing process includes a number of hazardous materials, most of which are used to clean and purify the semiconductor surface. These chemicals, similar to those used in the general semiconductor industry, include hydrochloric acid, sulfuric acid, nitric acid, hydrogen fluoride, 1,1,1-trichloroethane, and acetone. The amount and type of chemicals used depends on the type of cell, the amount of cleaning that is needed, and the size of silicon wafer. Workers also face risks associated with inhaling silicon dust.  
 Thin-film PV cells contain a number of more toxic materials than those used in traditional silicon photovoltaic cells, including gallium arsenide, copper-indium-gallium-diselenide, and cadmium-telluride. If not handled and disposed of properly, these materials could pose serious environmental or public health threats. However, manufacturers have a strong financial incentive to ensure that these highly valuable and often rare materials are recycled rather than thrown away.

Life-Cycle Global Warming Emissions

While there are no global warming emissions associated with generating electricity from solar energy, there are emissions associated with other stages of the solar life-cycle, including manufacturing, materials transportation, installation, maintenance, and decommissioning and dismantlement. Most estimates of life-cycle emissions for photovoltaic systems are between 0.07 and 0.18 pounds of carbon dioxide equivalent per kilowatt-hour.
Most estimates for concentrating solar power range from 0.08 to 0.2 pounds of carbon dioxide equivalent per kilowatt-hour. In both cases, this is far less than the lifecycle emission rates for natural gas (0.6-2 lbs of CO2E/kWh) and coal (1.4-3.6 lbs of CO2E/kWh)

Agriculture and Solar Cells; Jan., 23, 2020: It’s increasingly been suggested that solar panels could be used on agricultural fields, producing clean electricity while maintaining agricultural fields. Mint plants have been analyzed after having grown on contaminated soil samples. Image credits: Fujian Agriculture and Forestry University.
Perovskite cells have become some of the most efficient and productive types of solar cells. Their efficiency can be well over 20% (long considered to be a landmark in solar energy), and they can be built from relatively low-cost materials — which means that in the long run, the produced electricity can be quite cheap. They’re also the fastest-advancing solar technology, raising even more hopes about their potential.. But there are some issues to be considered, especially when it comes to lead. The most commonly studied perovskite absorber is something called methylammonium lead trihalide — a fiendishly complex substance which can leak lead into the environment. In fact, all perovskite cells contain methylammonium ions surrounded by heavy metal atoms. Most commonly, these metal atoms are lead. If some of this lead does reach the ground, researchers found, it can be easily absorbed by plants — even more easily easier than lead from other sources.
To test this, Prof. Antonio Abate at the Helmholtz-Zentrum Berlin and colleagues from Germany, Italy, and China, set up an experimental design. They contaminated soil samples with lead from either perovskite solar cells or other lead sources and then cultivated different plants (mint, chili, and cabbage). After allowing the plants to grow and develop naturally, they analyzed how much lead could be found in the plant body and leaf.
Surprisingly, the lead from perovskites was 10 times more bioavailable than other sources of lead contamination — so if any perovskite lead reaches the soil, it is very likely to be accumulated in plants. Similar trends were observed when the lead was replaced with tin.
Needless to say, lead is toxic and should not reach the food chain in any form. But the scale of the problem also warrants some clarification. A square meter perovskite solar module contains a total of only 0.8 grams of lead — which is very little compared to other technical sources of lead, such as batteries. Furthermore, it’s unlikely that all the lead content would leak into the environment. Nevertheless, it’s a problem that warrants further investigation, says Professor Christos Markides, Head of the Clean Energy Processes at Imperial College London, who was not involved with the study.
“This is an interesting study concerning the environmental impact of lead in perovskite solar cells, a photovoltaic technology that has attracted significant attention recently owing to its excellent performance and promise of lower cost compared to conventional and other alternatives. It is of note because it explores the impact on plants of the use of lead in such solar cells and provides evidence that this is something that should be considered with great care,” Markides explains.
“Concerns relating to the widespread deployment of lead-based perovskite solar cells have been raised for some time, given that these toxic materials are soluble in water, so contamination can lead to environmental but also health issues once they enter the food chain.”
In addition, there are important limitations to this study. We don’t really know how much lead actually leaks from these cells, and how it is absorbed by plants — particularly plants other than the ones trialed here. So this study shouldn’t be interpreted as “solar panels leak a lot of lead into plants”.
Andrew Meharg, Professor of Biology at Queen’s University Belfast, also highlighted the study’s limitations: while this does pinpoint a reason for further study to better understand the leakage and absorption of perovskite lead, it is very unlikely that this poses a major environmental problem.
“Lead contamination of soils is multiple and extensive, and in cases extreme, globally, from a wide range of industrial and domestic activities, yet lead in crops is not really a concern due to lead’s poor mobility in soils, its limited uptake by and restricted translocation within plants.”
“The lead from the peroskovite lead is only 0.1% of panels, and only doubles in the edible parts (leaves) of one plant (mint), tested on one soil. The break-up and leaching scenarios to soils of solar panels needs investigated, this was not conducted here, To state that all lead in solar panels should be replaced, with another toxic and problematic element tin, from such limited findings is not warranted without further extensive testing in a range of actual soils that have been contaminated in situ by disused solar panels.”
https://www.zmescience.com/science/solar-panels-lead-plants-21012020/

Drawbacks of VRE: Jun., 12, 2020: The film starts by highlighting the primary limitation of wind and solar power: They’re weather dependent and sometimes produce no electricity. Consequently, these intermittent sources need to be backed up by something more reliable, and, as the filmmakers found, those reliable electricity sources are often fossil fuels. In addition to sometimes not showing up for work, wind and solar plants require nearly 100 times more land to generate the same amount of electricity as a natural gas plant. The film illustrates this in detail, showing a football-field-sized solar array only capable of powering just 10 homes in a Michigan town. At one point, the site developer notes that to power the whole town, it would take a solar array so large it would require 15-square miles.
The alternative to relying on fossil fuels for backup is large-scale lithium battery storage. The film notes, however, that these batteries are prohibitively expensive, and the current world supply of energy battery storage can hold just one tenth of one percent of global energy usage. 
These obstacles are enough that, after several decades and half a trillion dollars of investment (even more globally), wind and solar combined generate just 9 percentof America’s electricity and less than 4 percent of its energy. 
But even these challenges deal only with fully functional green technologies. The film shows that creating wind turbines, solar panels and batteries relies on a mining and manufacturing process so intensive that one wonders if saving the planet really is the goal. The production of each of these technologies depends on the very fossil fuels they’re attempting to replace and creates indispensable toxic waste in the process. The film also notes the frequent large-scale habitat destruction that accompanies green energy installations, underscoring the inescapable fact that every energy source has an environmental impact.
Further, wind turbines and solar panels have lifespans of roughly 20 years, which means this process must be repeated. This lifespan is less than half the lifespan of any traditional plant, adding to the land use disparity. For instance, natural gas plants can last 40 years, and nuclear plants between 60-80 years. 
All these challenges underscore the point made by environmental scholar Richard York interviewed in the film: Contrary to popular belief, green energy does a poor job displacing fossil fuels. It takes “between four and thirteen units of non-fossil energy to displace one unit of fossil energy.”
This isn’t to say, though, that the pursuit of green energy is futile. When used in moderation, wind and solar power can relieve pressure on the grid by providing low-cost electricity. As the film notes, however, problems arise when green energy integration is stretched beyond its useful limits. It doesn’t matter how cheap green energy gets if it can’t provide electricity when you need it.
While the film indulges in overpopulation theories and anti-capitalist rhetoric typical of Moore’s films, it nonetheless is an important contribution to the green energy discussion. The general public has largely been shielded from green energy’s intermittency, scale, land use and lifespan barriers that energy analysts have written about for years. By introducing these matters to a wider audience, Moore has reminded us that while green energy certainly has its place, it also has its limits.


Painting wind turbines black can help birds not fly into them The white, sleek exterior of the wind turbine definitely looks good to me. But birds probably wouldn’t agree. According to a new paper, the current design of our wind turbines makes them hard to see for birds, promoting impacts. Image credits Roel May et al., (2020), Ecology and Evolution. Not only would such a change help save bird lives, but it would also help our bottom line. Birds in flight hit hard, and turbines are expensive to repair or replace. Taking one of them off for repairs also incurs costs (as they can’t produce power during the same time). All in all, the paper argues, painting one of the three rotor blades black is enough to help birds see the turbines and avoid collisions. Seeing is avoiding “As wind energy deployment increases and larger wind‐power plants are considered, bird fatalities through collision with moving turbine rotor blades are expected to increase. However, few (cost‐) effective deterrent or mitigation measures have so far been developed to reduce the risk of collision,” the authors explain in their paper. “We tested the hypothesis that painting would increase the visibility of the blades, [which reduced bird fatalities] by over 70% relative to the neighboring control (i.e., unpainted) turbines.” Growing awareness of climate change has prompted countries all over the world to move away from fossil fuels into clean energy sources; wind is a particular favorite, as wind farms can be installed in otherwise unusable (and quite unpleasant areas) such as windy coastal areas. ADVERTISEMENT That isn’t to say, however, that wind energy is flawless. As with everything else in life, it comes with good and bad both. Although they won’t release CO2 and heat up the planet, turbines can be quite disturbing to wildlife as they’re quite noisy, they bring humans to the area, and they’re a significant collision risk for birds. We have procedures in place to ensure that the sites we choose for such farms pose the lowest possible risk to wildlife. However, as more and more wind capacity is being installed, it’s unavoidable that it will impact local animals. The current paper tested whether painting one of the three rotor blades of each turbine can help lower collisions with birds. The experiment was carried out at the Smøla wind-power in Norway. The plant was built in two phases: 20 turbines of 2.1 MW were finished in September 2002, and an additional 48 turbines of 2.3 MW in August 2005. the team used trained dogs to look for bird carcasses in a radius of 100 m around the turbines “at regular intervals”. Roughly 9,560 turbine searches were performed between 2006–2016, finding 464 carcasses. The team explains that “there was an average 71.9% reduction in the annual fatality rate after painting at the painted turbines relative to the control turbines”. Despite this, they note that annual fatalities fluctuated significantly. All in all, there is enough evidence to seriously consider this approach as an effective way to protect birds from impacts with wind turbines. However, more long-term research is needed to establish exactly how effective it is in absolute numbers. “The in situ experiment was performed comparing only four treated turbines to the neighboring four untreated turbines. We must therefore be careful what we deduce from the experiment given the limited number of turbine pairs,” the authors note. “However, the experiment ran over a long timeframe, encompassing seven and a half years pretreatment and three and a half years post‐treatment” The paper “Paint it black: Efficacy of increased wind turbine rotor blade visibility to reduce avian fatalities” has been published in the journal Ecology and Evolution. https://www.zmescience.com/science/painting-wind-turbines-black-birds-223423/

Saturday, May 18, 2019

Solidifying Hindutva–BJP Nominated Sadhavi Pragya for Elections By Sajjad Shaukat (JR 172 SS 48)











Solidifying Hindutva–BJP Nominated Sadhavi Pragya for Elections By Sajjad Shaukat

General elections 2019, which started in India on April 11 are being held in 7 phases and will continue till May.

In a recent move, the ruling party Bhartia Janta Party (BJP) has announced that Sadhavi Pragya Singh Thakur (an accused in Malegaon blast case-2008) joined the party and subsequently, was nominated for Lok Sabha seat from Bhopal, Madhya Pradesh. It is one of the four seats in MP where polling is scheduled on May 12. BJP has remained undefeatable in Bhopal since 1989 though it has a sizeable Muslim population. By fielding Sadhavi Pragya Singh against a strong Congress candidate, the BJP is hoping for polarization.

Sadhavi Pragya Singh Thakur is presently, out on bail in “2008 Malegaon bomb blast case”. On September 29, 2008, two bombs fitted on a motorcycle exploded resulting in killing of seven people and injuring over 100 (mainly Muslims) in Malegaon. Maharashtra Anti-Terrorist Squad (ATS)–headed by the then ATS chief Hemant Karkare had booked Ms. Thakur, Lt Col Purohit and several others in the case within months of the incident. Karkare was later killed in false flag operation of Mumbai terror incident on November 26, 2008. Since then, the case was handled by three different agencies, including the Central Bureau of Investigation (CBI) and the National Investigation Agency (NIA). She was accused of supplying her bike and sending two of her confidantes–Ramji and Sandeep Dange–to do the job of planting the bomb in Motorcycles at Bhikku Chowk and Modassa Chowk, Malegaon.

Sadhavi Pragya Singh Thakur has spent nine years in jail. In 2015, the NIA apparently gave her a “clean chit” in Malegaon blasts, however, investigation/court proceedings against her continued. She is also an accused in 2007 Ajmer Dargah case. In 2017, the NIA cleared Ms. Singh as well as Rashtriya Swayamsevak Sangh (RSS) leader Indresh Kumar of their involvement in that case as well. Interferingly, RSS activist Swami Aseemanand had confessed in the court that several Hindu extremists—RSS preachers and Sang activists were directly involved in planning, financing and executing Malegaon, Samjhauta Express, Ajmer and Mecca Masjid blasts. He stated that various leaders of Hindu communal organizations including Bajrang Dal, Vishwa Hindu Parishad, Abhinav Bharat, Jai Vande Matram and Vanvasi Kalyan Ashram were also behind these blasts.

In this regard, exposing the nexus between the BJP and the RSS, the then Indian Home Minister Sushil Kumar Shinde disclosed on January 20, 2013 that organized training camps run by the fundamentalist parties, RSS and BJP were promoting Hindu Terrorism. He also explained that these extremist parties were behind the Samjhauta Express, Meccca Masjid and Malegaon blasts. He added, “We will have to think about it (Saffron terrorism) seriously…Hindu extremist parties BJP and RSS were involved many times in Hindu Muslim violence in India, especially Gujarat and Babri masjid incident.”

The then India’s External Affairs Minister Salman Khurshid endorsed Shinde’s statement, saying that it was based on facts. Meanwhile, Indian Home Secretary R K Singh revealed that during investigation the government had found ten names of the Hindu extremists, associated with RSS, who were involved in these terror attacks including Ajmer Sharif.

Similarly, on July 19, 2013, the Indian ex-investigating officer Satish Verma disclosed that terror-attacks in Mumbai in November 26, 2008 and assault on Indian Parliament in January 12, 2001 were carried out by the Indian government to strengthen anti-terrorism laws.

While, New Delhi has always accused Pakistan’s primary intelligence agency ISI of these acts of terrorism, but it is quite silent over Hindutva (Hindu nationalism) related terrorism which has obtained a new face, under the fundamentalist Indian Prime Minister Narendra Modi, as Indian RAW, country’s high officials and fundamentalist parties have co-relationship.

However, Sadhavi Pragya Singh Thakur’s nomination as BJP candidate in Lok Sabha polls has generated censure, dislike and criticism from all the walks of Indian life. Commenting on the development, former minister of the Indian Occupied Kashmir (IOK) Mehbooba Mufti tweeted, “Imagine the anger if I’d field a terror accused. Channels would’ve gone berserk by now trending a Mehbooba terrorist Hashtag!”.

Nevertheless, the NIA played its role in exonerating the accused Hindu extremists in Malegaon, Ajmer Sharif, Samjhota Train, Gujarat programmes and other incidents where Muslims were targeted. NIA’s role in IOK in harassing Kashmiri leadership, arrests and killings of Kashmiri people in NIA custody are also notable.

It is mentionable that despite the confessions of Swami Aseemanand, instead of taking action against the culprits of the Samjhota Express explosion, the Supreme Court of India accepted the bail of Swami Aseemanand after the covert interference of the Modi-led authorities who changed the investigations in this respect in order to weaken the case. However, other accused persons who were involved in various terror-related incidents (as already mentioned) were also released. It has exposed biased Hindu dominated judicial system of India.

In fact, ideology of Hindutva prevails in every field at the cost of other minority groups. It is even supported by Indian defense forces secretly.

It is of particular attention that Indian Prime Modi’s extremist BJP had got a land sliding triumph in the Indian elections 2014 on the basis of anti-Muslim and anti-Pakistan slogans. Therefore, since the Prime Minister Modi came to power, he has been implementing anti-Muslim and anti-Pakistan agenda with the support of fanatic coalition outfits.

Notably, the Constitution declares India to be a secular state, granting equal rights to the religious minorities, but in practice, ideology of Hindutva prevails. Hindu politics and culture, dominated by the fundamentalists parties such as BJP, RSS, VHP, Shiv Sena and other similar groups have been propagating Hindutva agenda. Under Modi rule, Muslim anxiety in India is multiplying due the fact that during the election campaign, Hindu majority was mobilized on ‘hate Muslim’ slogans. 

Nonetheless, if we focus on the Indian Lok Sabha elections, we can note that insignificant number of Muslims candidates have been nominated by all the parties. The trend strongly indicates that India has evolved into a Hindu dominated country (Hindu rashtra) and so-called secularist mask is used to hoodwink the world. In this connection, nomination of Hindu extremist accused person like Sadhavi Pragya Singh Thakur is vivid manifestation of the same with a view to solidifying Hindutva.


Thursday, May 16, 2019

Walking, the safest form of exercise (JR 171)





















Walking, the safest form of exercise (JR171)
Introduction
Walking is one of the main gaits of locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step. This applies regardless of the unusable number of limbs—even arthropods, with six, eight, or more limbs, walk.
Walking is simple, free, and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You don't have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise. Walking is a great form of exercise because it requires no special venue or fancy equipment. It can be done at any time and any place. A walking program can help you break the barrier into regular exercise and lead you to other ways to stay fit.  
What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking is an aerobic exercise; a University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. Walking is good for you in other ways as well.
Studies show that each minute spent walking extends your life by up to two minutes. Increased walking time mixed with healthy eating habits can lead to weight loss. You can also lower blood sugar, avoid mental decline, decrease your risk of heart disease, and sleep better at night, all by just getting up and walking!
Leave the car at home and get your steps in while doing some errands around town. Take a quick walk during lunch, or an after-dinner stroll before bed. Walk alone or with a partner. With this simple, fundamental exercise, the possibilities are endless.

If you don't exercise regularly, taking an extra 4,000 steps per day may help, even if you walk at a leisurely pace, a new study finds. Most people typically get around 3,000 to 4,000 steps per day doing any things such as doing household chores, checking your mailbox, or going grocery shopping. But if you regularly walk another 4,000 steps a day to reach a total of about 8,000 steps per day, there's a dramatic difference in whether you live or die over the next decade.

 Benefits of walking
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you:
·         Maintain a healthy weight
·         Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
·         Strengthen your bones and muscles
·         Improve your mood
·         Improve your balance and coordination
The faster, farther and more frequently you walk, the greater the benefits.
 Technique
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
·         Your head is up. You're looking forward, not at the ground.
·         Your neck, shoulders and back are relaxed, not stiffly upright.
·         You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
·         Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
·         You're walking smoothly, rolling your foot from heel to toe.
Recommended manner and routine
Any shoes or trainers that are comfortable provide adequate support and don't cause blisters will do. If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work. For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sunhat in a small backpack. If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.

As you start your walking routine, remember to:
·         Get the right gear. Choose shoes, preferably branded shoes, with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Using sub standard shoes will cause skeletal and muscular injury. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
·         Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
·         Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
·         Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
·         Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.
·         Intensity. A brisk walk is about 3 miles an hour, which is faster than a stroll. One way to tell if you're walking briskly is if you can still talk but can't sing the words to a song.
·          
Set realistic goals                                                            
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread out this exercise during the course of a week. Also aim to do strength training exercises of all major muscle groups at least two times a week.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
Remember it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Track your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year. Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer or fitness tracker to calculate steps and distance. There are now devices available that count the number of steps, monitor heart rate, record number of minutes exercised etc.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
·         Set yourself up for success. Start with a simple goal, such as, "I'll take a 5- or 10-minute walk during my lunch break." When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
·         Make walking enjoyable. If you don't like walking alone, ask a friend or neighbor to join you. If you're energized by groups, join a health club or walking group. You might like listening to music while you walk.
·         Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, tell someone which route you're taking. Walk in safe, well-lit locations.
·         Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track. In any case it is recommended that you walk three days and then take a day off, this becomes important as you age as the rest day ensures that the body heals itself and gets rid of aches and pains .
Once you take that first step, you're on the way to an important destination — better health.

.Heart Benefits

Walking is helpful in improvement in heart health. Scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases .In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. So, make sure to walk for 4 hours or more a week to keep heart disease, cardiovascular disease, and stroke at bay.

Aids Weight Loss

Walking is a great exercise and helps you lose weight. Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car.  It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

 Regulates Blood Pressure

Walking can also help lower blood pressure. Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.

Fights Cancer

 Sedentary lifestyle is one of the causes of cancer, and this is where walking every day can help you. Scientists have found that walking can help in weight loss, thereby reducing the risk of cancer. Walking has been found to be helpful for that undergoing cancer treatment by reducing the side effects of chemotherapy. It can also lower the risk of breast cancer. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

 Improves Circulation

Walking can actually increase your intelligence. Walking helps to supply the brain with the required amounts of oxygen and glucose, which helps it function better. It also decreases the levels of LDL cholesterol, which clogs arteries, and hence reduces the risk of stroke. So, walking can help improve blood circulation, which helps the brain and cellular functions.  It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

Reduces Risk of Diabetes

A sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes. Walking every day can help control the blood sugar levels, which, in turn, can help you prevent type 2 diabetes. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

Strengthens Bones

Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance. Walking can also prevent arthritis and reduce the accompanying pain.
It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.  It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.

Strengthens Muscles

Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

 Improves Digestion

Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system  

 Boosts Immune Function

Your body’s immune system should function properly at all times to prevent infections, diseases, and death. Walking is a great way to boost your immunity. Walking at least 30 minutes a day can help bolster the activities of the immune cells, namely, the B-cells, T-cells, and the natural killer cells. It helps release the WBCs at a faster rate, thereby allowing your body to heal quickly. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Prevents Dementia

Dementia is a neurological condition characterized by gradual loss of memory and cognitive functions. It can eventually make you unable to perform day-to-day functions and totally dependent on others. Walking regularly at a moderate pace can help prevent dementia, improve memory, and build confidence in older individuals. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.

 Increases Lung Capacity
Walking can also increase your lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance  A medium-paced 60-minute walk (with breaks ) can do the trick.

Delays Aging

A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems. People who walk regularly not only look younger than their age , but they may also be younger on a cellular level, according to research published in PLOS One. The scientists found that cardiovascular exercise, like walking, can preserve or even lengthen your telomeres, the parts of our DNA that shorten as we age.  

Increases Age

 Research has shown that you can add up to seven years to your life by exercising daily, regardless of what you weigh. Even better, those extra years will be good ones as folks who walk are happier. A separate study found that people who exercise report feeling happier, more excited, and more enthusiastic about their future than their couch-potato brothers. Research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.

Helps sleep

 Researchers found that regular walkers had longer and better quality sleep. And for those unlucky few who still had insomnia? Walking helped reduce the number of sleepless nights they experienced

Helps Produce Vitamin D

Walking in the morning is a great opportunity for your body to produce vitamin D. Vitamin D is essential for bone strength and it prevents cancer, multiple sclerosis, and diabetes type 1. So, it is very important that you get at least 10-15 minutes of morning sun exposure, and walking is a great way to do so.

Reduces Stress

Walking can help reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of the stress hormones. Breathing in and out while walking can also help to breathe out the tension.

Uplifts Mood

Several scientific studies have proven that physical activity can help prevent depression. Walking is highly recommended by physicians and psychiatrists to help uplift mood. So, if you are feeling depressed or sad, you should just take a walk and get some fresh air to feel better. Whether you’re just having a down day or a down life, taking a walk can instantly lift your mood—especially when you go outdoors. Not only can walking make you less depressed, but according to a study published in the Archives of Internal Medicine, depression sufferers who took a daily walk showed just as much improvement in their symptoms as people on medication. In fact, 60 to 70 percent of the subjects could no longer even be classified as depressed. And a follow-up study found that the mood boost from the walk lasted longer than that of the medication.

Improves Memory

Japanese scientists have found that walking can help improve the memory of older patients . Physical exercise helps to increase the size of hippocampus while a sedentary lifestyle shrinks the hippocampus, leading to memory loss. So, walk every day to give your memory power a serious boost.

Increases Productivity

Walking regularly can also make you more active and energetic. This, in turn, can increase your productivity. Your memory, agility, and your reaction to different stimuli will significantly change for the better. Walking is as good for your brain as it is for your body. A comprehensive study of the effects of exercise on the brain found that it benefits all aspects of your mind, including memory, cognition, learning, reading and it even increases the size of your brain to boot. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and dementia

Increases Your Creativity

Walking also helps to increase your creativity. It helps calm your nerves and relaxes your brain. When you walk, you don’t have the pressure of a deadline or meeting a certain expectation. This helps your brain to think strategically and in a more sorted way. So, if you are stuck with a problem, take a walk!
Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking gets your creative juices flowing in all areas. A recent study published in Frontiers in Neuroscience found that walking improved both convergent and divergent thinking, the two types associated with enhanced creativity.

Eradicate allergies
Sidelined by sneezing, sniffling and itchy, watery eyes, thanks to all the pollen in the air? Your instinct may be to close all the windows and hide until winter, but your instinct might be wrong. According to a Thai study, researchers found that walking or running—even for just 15 minutes—can reduce sneezing, itching, congestion and runny nose by up to 70 percent.
Metabolic syndrome
The evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. Any cardio exercise, including walking, can stop metabolic syndrome and even reverse the damage, according to a study published in Circulation. But intensity is the key to revving up your metabolism. Rather than just taking a leisurely stroll, try alternating walking fast and slow.

Builds Social Support

Walking can help you build social support and make new friends who will encourage you to walk every day. You will look forward to meeting them. Also, you can walk to support a social cause. At the end of the day, you will be filled with positive energy and peace.

What Do You Need To Start Walking?

You need few basic things to walk.  
·         Walking shoes
·         Comfortable clothes
·         A bottle of water and an energy bar for long walks
·         If you walk to your office, wear your office clothes and a pair of comfortable shoes. You can change your footwear later at the office.
·         Waterproof jacket
·         Motivation – Absolutely necessary for at least the first 5 days.  

How To Stay Motivated For Walking?

·         Ask a friend to join you in your new exercise routine.
·         Go for a stroll with your friends or family in the evening or after dinner.
·         Walk to your nearest grocery store or a nearby place.
·         Think about the money you can save by walking.
·         Use a walking planner to find out the best walking route, measure heart rate, calories burned, count steps, etc.
·         Explore different paths every day.
·         Join a walking group.
·         Go on hiking trips.
·         Walk for a social cause.

Essential Tips

If you are new to walking, you cannot walk for long distances immediately. So, break up your walking routine. Start by walking 10 minutes every day. Gradually increase this duration to 30 minutes a day. Then, you can walk 30 minutes in the morning and 30 minutes in the evening. You should also gradually increase the pace of your walking. When you are comfortable enough, you can try to walk 10,000 steps a day. Take necessary breaks in between. And, of course, keep yourself hydrated.
People often consider walking more of a recreation than a sport, believing it less beneficial to your health compared to "real exercise." What these people seem to forget is that exercise is not measured solely in sweat. If included as part of a routine fitness plan, walking can get your heart pumping, muscles working, and fat burning—all of the things that a real workout is meant to achieve.

Cardiovascular Benefits

Walking at a brisk pace raises your heart rate to a moderate intensity level beneficial to your cardiovascular health. As a reference point, a brisk pace is one to where you are able to talk but won't have the lung capacity to sing. If you take your pulse in the moderate intensity zone, it should be between 50 percent and 70 percent of your maximum heart rate (MHR). Your MHR can be roughly estimated by subtracting your age from 220. In order to achieve tangible benefits, aim for a minimum of 30 minutes of moderate-intensity exercise per day, five days a week. You don't have to do it all at once; you can break it into sessions of no less than 10 minutes each.
1.      Start at an easy pace for one to three minutes to warm up.
2.      Increase to 50 to 70 percent of your MHR for 20 minutes.
3.      To cool down, slow to an easy pace for one to three minutes.

Weight Control

One of the benefits of routine walking is that it can help you control your weight or even shed a few pounds when combined a reduced-calorie diet. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week to help lose weight. To maintain your weight, aim for 75 minutes of vigorous-intensity exercise per week. While 45 minutes of brisk walking can encourage your body to burn stored fat, it can only do so if you don't replace those fats in your diet. To the end, it is important to speak with your doctor or nutritionist to ensure you are burning more calories than you consume and that you do so safely.
1.      Start at an easy to moderate pace for 10 minutes.
2.      Increase to 60 to 70 percent of your MHR for 30 to 60 minutes.
3.      Cool down with five to 10 minutes at an easy pace.

Muscles and Joints

Walking is beneficial even if you are unable to do so at a brisk pace. Walking at an easy pace works your muscles and joints, improving your flexibility and strength even when you are not being aerobically challenged. Walking regularly is especially helpful if you are overweight or living with arthritis. By walking at a slower pace, you minimize the stress on your knees, ankles, hips, and lower back. While it doesn't have the cardiovascular benefits of brisk walking, low-intensity walking can slow joint deterioration and improve your mood and energy levels if done consistently. There is also evidence it can improve your metabolic health. just two minutes of low-intensity walking done every 20 minutes improved blood sugar control in obese people compared to those who simply sat or stood still. The same benefits can be extended to office workers who spend much of their day behind a desk. Getting up and walking for a few minutes can translate the better health irrespective of your age or health status.

 Quality of workout

If you are addicted to your fitness tracker and make an effort to reach 10,000 steps per day, you are certainly on the right track to achieving good health. But don't mistake the number of steps for the quality of a workout. Clearly, 10,000 steps done a low-intensity are unlikely to deliver the same health benefits as 5,000 done at a strenuous pace. When starting a walking program, be clear about your goals and what you need to do to achieve them. Higher quality trackers, like Fitbit, are able to analyze your steps and tell you how many have been done at an aerobic pace. If you want to ensure you are getting "real exercise," focus on that latter figure and not just the step count.


Five benefits of walking
1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.