Go Take a Hike (for your health that is!)

We all know we should be exercising. We have all been told countless times that it is good for us to engage in a fitness routine; but perhaps the thought of running on a treadmill, like the proverbial hamster on a wheel, has all the appeal of watching paint dry. Or, maybe you feel you ARE that hamster on the wheel…morning after morning…watching the clock, waiting for your 30 minutes to finally be up so you can hop off and get on with your day. Well, allow me to inform you of how you can not only enhance your exercise regimen, but do it in a way that will stimulate your mind, strengthen your body and nourish your soul. It is time to take working out to the great outdoors.

Let’s talk about the benefits of exercise. You have been told it will help you burn calories and stay trim. This is true. I am sure that we have all seen the articles, headlines and news shows. Daily physical activity not only will help you maintain an ideal weight, it is vital to your health. Working out will help fend off heart disease, diabetes, high blood pressure and slow the aging process. Weight bearing exercises, such as walking, have been proven to help prevent osteoporosis. Studies have shown that regular exercise can help alleviate mild depression as well as antidepressants do. Exercise literally can extend and perhaps even save your life.

Hiking is an ideal exercise. The reasons are simple. It is fun, and it works. Based on research, a 150 pound person, walking at just 2 miles per hour, can burn 240 calories an hour. Add on a backpack and you are getting a terrific cardiovascular workout, while strengthening your muscles. These muscles are engaged much more than they would be while walking on a treadmill or street due to the uneven surface of trails. Add uphill climbs into the hike and you are really working those quads, glutes and abs. Hiking uphill is an incredible calorie blaster!

In addition to the physical benefits, you can also help keep your mind sharp with the addition of an activity such as birding or identifying plants and wildflowers. Studies have shown that engaging in intellectually stimulating activities can keep your brain functioning at a much sharper level. Why not try to engage your brain while you are at it? There is also an added bonus: the possibility of wildlife sightings, especially if you hike near dawn or dusk, which lends an air of excitement to your walk down the trail.

The final benefit of hiking is the sense of peace that nature brings. Connecting with the natural world is a way to retain your sanity, a way to forget, for a few hours, about the everyday stresses of life. Standing at the summit of a mountain, the edge of a wildflower filled meadow or the shoreline of a shimmering lake can fill you with a sense of awe and accomplishment. Not something you typically feel as you hop off the treadmill I bet!

It is simple to get started. As always, you should consult your physician before engaging in any new exercise program. You will need to find out what equipment is needed. Proper footwear and a backpack are essential, especially on longer or more rugged trails. Always have more water and food than you think you will need before you head out. Now, you just need to decide where to go!

The tri-state area is filled with state parks, preserves and national wildlife refuges. Long Island abounds with nature preserves and parks. The Catskill, Adirondack and Shawangunk Mountains are all within a day’s drive of Long Island. Numerous other nature preserves and parks are scattered throughout the metro New York area. It is just a matter of doing some research. Hiking can be as easy as a simple ramble through a small preserve near your home, or as strenuous as climbing the High Peaks of the Adirondacks. There are trails to be found for every fitness level.

If you are apprehensive about venturing out on your own, there are plenty of ways to participate with like minded people. Hiking clubs such as the Adirondack and Appalachian Mountain Clubs offer hikes for every fitness level. Environmental and conservation organizations, such as The National Audubon Society, Sierra Club and The Nature Conservancy offer group hikes, along with birding and botany walks. Check online and see what these clubs and organizations have to offer. Huntington-Oyster Bay Audubon offers a wide array of outdoor activities, ranging from bird walks to hikes to paddling trips (another fun calorie blaster). Many of you are probably not even aware of the abundance of resources and natural areas that are within a short driving distance, perhaps even in your own neighborhood.

Hiking is truly a full body experience as well as outstanding workout. Your fitness level, intellectual health and even your emotional health can all benefit from taking a walk in the woods.

The next time someone says to you, “Go take a hike!” take them up on it! It just might prolong and enhance your life.

The summit of Crane Mountain, the Adirondacks, NY

Nature and Kids, or Children Belong Outdoors!!!

I have a question for our members of a certain age: do you remember your childhood? Do you remember growing up before the invention of computers, video games and cell phones? When playing outside was the norm, not the exception? When we were not paranoid about germs, getting dirty or playing by ourselves outside, worried about the creepy stranger lurking around the corner? When you used your own imagination and creativity to come up with games and activities? 

I do. I remember the days when I was ushered out the door first thing in the morning, only returning home in time for dinner. I also remember the joy and wonder I felt spending the day roaming the woods behind my house, splashing in the creek and yes, talking to the animals. Those woods were my playground. There were vines to swing on, a pond to explore, rocks to collect and trees to climb. I felt a connection to the world around me, as well as a sense of peace knowing that as long as the water still flowed in the creek and the birds still sang in the trees, all was right with the world. Back then, no child wanted to stay inside and in fact, being sent to your room was the ultimate punishment!

Today’s children are growing up in a completely different world than you and I did, a world filled

with mesmerizing electronic devices. Parents plop their kids in front of the television for hours on end; a convenient and cheap babysitter. Kids are fixated on video games instead of reality. They have cell phones from a young age. They carry these phones with them everywhere, yet they don’t actually talk to one another, they text. Instead of basking in the sunlight, they are indoors, endlessly staring at a computer screen. Being sent to one’s room is no longer a punishment because that’s where all the fun is.

Today’s children are so electronically connected that they have become emotionally disconnected- from one another and from nature. They don’t venture outdoors and engage their senses. They no longer use their imaginations; they no longer have to think very hard when it comes to problem solving. Why should they? There is an app for everything!

Because of this lack of outdoor time, children are suffering from what has become known as nature-deficit disorder, the phrase coined by Richard Louv in his groundbreaking book, “Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder”. Children today are not just missing out on the fun we had as kids, their lack of a connection to the outdoors is affecting them in ways that are far more sinister. Childhood obesity is alarmingly on the rise, doubling in the last two decades, while cases of ADHD are increasing in number and the use of antidepressants in pediatric patients has risen sharply.

In addition to these frightening statistics, there are other more positive reasons why you should encourage your child to play outdoors. For example, children who have access to the outdoors are healthier, more focused and perform better in school. According to a March 2010 survey of nearly 2,000 educators by the National Wildlife Federation, “78 percent feel students who spend regular time in unstructured outdoor play are better able to concentrate, and 75 percent feel students who spend regular time outdoors are more creative and better problem solvers. Studies confirm access to nature in an educational setting has a positive impact on student focus and learning by improving attentiveness, test scores and performance.”

Other studies show that children who play outside have better self-esteem, enhanced brain development, are more creative and curious, and possess a sense of connectedness to the environment, as well as well as their communities. In addition, children who are not glued to electronic devices every spare minute of the day are better communicators, more poised and can relate to others on a much more compassionate level. The bottom line is that exposure to the outdoors is vital in the development of a healthy, smart and well rounded child.

What can we do about nature-deficit disorder? Raising a child really does take a village, and as parents juggle demanding careers with the needs of their children, it is vital that we provide options that will re-connect kids to a world that frankly, is a mystery to them. We need to instill in children that same sense of wonder, freedom and appreciation for nature that we experienced as children. We need to provide them with opportunities to explore, expand and engage.

 

If you are a parent, there is so much you can do. Bring your child to a park or preserve. Encourage them to turn off the screen and go outdoors and play. Take your child to an outdoor activity offered by a nature center or environmental organization. Remember your days of staying outside for hours on end and how much fun it was? Why not pass that gift down to your child? For their mental, physical and emotional health…children belong outdoors.

Stella Miller

Wildlife Observation Ethics

As so many know, venturing out into nature is good for us, physically, mentally and spiritually. As we explore the outdoors, there is always the chance that we may encounter wild animals, an exciting bonus to the day. Observing wildlife is one of life’s richest experiences and thanks to the many television shows that are now broadcast about animals, as well as the internet, the appreciation of wildlife has never been greater.

Unfortunately, bad behavior on behalf of the observers can sometimes occur. As you may have heard, a majestic all-white snowy owl had been seen on Long Island over the past winter. Unfortunately, this attention had resulted in the owl being regularly harassed by quite a number of people, so I thought it would be a good time to remind wildlife enthusiasts about proper behavior when viewing wildlife. Wild animals must be treated with respect and wildlife watchers need to behave responsibly. There is a code of ethics that we must all follow while observing wildlife, both for the well-being of wildlife and your own safety. Peeking into the secret world of wildlife is tremendously gratifying, but the following guidelines must be adhered to:

Avoid getting too close
It is natural to want to be as close as possible as you can to an animal, but this is a big no-no. The closer one gets, the more threatened and stressed the animal will feel. Keep your distance; binoculars and/or a spotting scope will enhance your viewing experience, while allowing the animal you are observing to feel more comfortable. A more rewarding viewing experience will occur when the animal is behaving naturally, without being disturbed.

Learn to recognize signs that the animal is uncomfortable with your presence
Animals are unpredictable and you need to continually be aware of the animal's response to your presence because what it might tolerate one minute could change within seconds. Some general clues to watch for are:

• The animal runs or flies away or toward you (such as a bluff charge).
• The animal appears nervous and keeps looking at you with head up and ears pointing toward you.
• The animal doesn't resume its normal activity, or "settle down". Birds may chatter angrily in your presence.
• In the case of a roosting owl, if the owl looks directly at you, it is now aware of you and could be uncomfortable.
• The animal begins to display in some manner, such as a piping plover’s “broken wing” display.

Observe briefly
If you are looking at baby birds in a nest or an animal foraging for food, etc., remember that they are going about their day; and you are interrupting their normal behavior. Each time an animal is disturbed, it is put at a disadvantage because it has expended precious energy needed for survival. In addition, your presence at a nest or den site could alert a predator to the natal zone, thereby advertising an easy meal.

Don't pursue an animal
Never chase an animal trying to get better glimpse or photo. Don't follow animals or behave in any way that might be seen as "harassment." In addition, please keep your dogs on a lead and never allow them to “flush” birds and other animals.

Move quietly, slowly and in plain view
Loud noises, sudden movement or an unannounced approach startle animals, causing a stress response.

Use a blind if possible

Your car also makes a wonderful blind, but please, for safety sakes, remember to pull completely off the road.

Use calls, tape recordings of calls, or other device with moderation
Overuse of such devices can interrupt breeding cycles, drive birds from their territories, or make animals "call shy" so that they may not respond to the real thing.

Do not feed wildlife

Have you ever heard the phrase, “A fed bear is a dead bear”? Sounds extreme, but in many cases, it is true. Wildlife can quickly become habituated to humans. It does not take much more than one productive encounter with a human for a wild animal to associate us with food, thereby leading to potentially dangerous or uncomfortable human/animal conflicts. These rarely end well for the animal. In addition, feeding waterfowl bread and other non-nutritious foods is detrimental to their health and disrupts normal behavior.

When in large groups, try to break up into smaller groups
Small groups of people are less disturbing, usually talk more quietly, and tend to act in a more responsible way than big groups do.

Do not disturb the habitat you are in

Always stay on the trail. You could be trampling important food sources or rare vegetation.

Respect the rights of your fellow viewers
Other viewers have a right to see the undisturbed wildlife that you are viewing. Don’t flush birds or other animals, thereby perhaps ruining the chance for other observers to see it.

In summary, as ethical wildlife watchers, we must place the needs and safety of wildlife first, protect habitats, and respect the rights of others. A rewarding wildlife watching experience is one that consists of animals behaving as naturally as possible in their own environments, not reacting to our presence. Huntington-Oyster Bay Audubon promotes responsible recreation and if you follow the simple guidelines provided above, your experience will be enhanced. You will know that you are behaving in a way that promotes responsible and respectful wildlife viewing!

How You Can Help Birds

Spring is here at last! Like clockwork, on frosty mid-February mornings we heard the first “konkaree's!” of the red-winged blackbirds. Right on schedule, the ospreys arrived next at their platforms in March. Now the tree swallows, phoebes and other early migrants trickling in, reminding me that before we know it, migration will be in full swing, with birds arriving in droves. You don’t have to be a birder like me to appreciate the beauty of birds, or to admire their wonderful melodies. Birds are traveling ambassadors, and as they journey from their wintering grounds in the tropics to their breeding grounds (whether that is here on Long Island or points further north), we must remember that many species are now in decline. I will save those details for another article, but in the meantime, in celebration of springtime migration, I wanted to pass along some information on how we can all do our part to help birds.Here are some tips:
 

Drink shade grown coffee - unlike sun grown coffee which is produced in sterile

monoculture environments devoid of most wildlife species, shade grown coffee is grown beneath an intact tree canopy which provides habitat to hundreds of birds, mammals and other wildlife species. While you are at it, help local people out too, and try to make sure the coffee you purchase is fair trade.

Buy a duck stamp annually - officially known as the Migratory Bird Hunting and Conservation Stamp, the “duck stamp” is one of the most successful conservation initiatives ever conceived and the most conservation bang you can get for your buck. Ninety eight cents of every dollar generated by the sale of these stamps go directly towards the protection of habitat in the National Wildlife Refuge system. To date, over $750 million has been used to purchase or lease over 5.3 million acres of wildlife habitat.  

There are approximately 553 refuges in the USA as of this year.

Keep your cat(s) indoors - the approximately 100 million feral and free-roaming cats in the country kill tens to hundreds of millions of birds and small mammals each year. While there is little you can do to prevent feral cat predation, you can play a role in reducing free-roaming cat predation -- by keeping your pet cat(s) indoors. Please.

Support conservation organizations - local, regional, and national conservation organizations, which play such a vital role in achieving conservation success, simply would not exist without the financial support of individuals who care about conservation. Don’t forget to join or renew your membership in Huntington-Oyster Bay Audubon!

Conduct citizen science - participating in the Christmas Bird Count, the Breeding Bird Census, Project Feeder Watch or one of several other data gathering programs is an important way to contribute to science. These programs have been instrumental in broadening our understanding of bird populations such as population trends and changes in distribution.

Become involved in the political process - it’s a simple but under-appreciated fact that elected officials, especially local ones, react to public opinion. If they get letters, phone calls, or comments advocating for a certain conservation action (e.g. such as preserving Plum Island!) they often will respond. If you are willing to speak out, your voice can be a powerful tool for conservation.

Limit your use or don’t use pesticides - pesticides are designed to kill things and even when used according to label can kill unintended targets. Use alternatives to pesticides and make changes to the conditions in your lawn and garden to eliminate the need for pesticides.

Make other environmentally benign lifestyle changes -

in living our lives we all have an impact on the environment upon which birds depend. There are many things you can do to reduce your environmental footprint including recycling, composting, using energy efficient light bulbs and appliances. Drive a gas efficient car, take public transportation or carpool. Buy locally grown produce and products.

Buy recycled paper products- The fluffy toilet tissue purchased by most Americans, and stocked in virtually all of our supermarkets, requires pulp containing long wood fibers found only in virgin timber (from live trees). When you use premium tissue, you flush down the toilet part of a tree that may have been felled solely for that purpose. And that tree may have been harvested from Canada’s boreal forest, where 57 percent of Blackburnian warblers breed—along with a third of all North American songbirds. Remember, we may not all buy a newspaper or magazine each day. Perhaps we don’t use paper towels on a daily basis, but I would bet my last dollar that we all use toilet paper each and every day!

Wear your binoculars proudly - when birding in popular birding spots, while stopping to get a bite to eat or pump gas keep your binoculars visible around neck so that business patrons know why you’re there. Your binoculars serve as a trigger to them to care about bird conservation in their local community since what they are benefiting economically from the presence of birds. Just put the bins down before you start to eat, crumbs in the eyepieces are very annoying!

Take a child on a hike or birding - we underestimate our ability to influence others, and fail to realize how impressionable children can be. Get kids excited about birds, talk about how cool they are - their fascinating migratory feats, complex songs and calls, and well developed senses and coordination - and watch how your behavior piques an interest. Remember, today’s children will grow up to be tomorrow’s conservationists! You don’t have to focus just on kids, talk up birds and nature to anyone you meet. Let them feel your enthusiasm!

Protect birds from window collisions - More birds are killed each year from striking windows than from any other direct cause of death, and the problem is growing as window sizes increase and houses get larger. Use window decals / stickers or cover your windows with blinds, awnings or shutters to minimize the reflection of the sky. One company that manufactures window stickers that have proven effective at reducing collisions is WindowAlert, available on the web at www.windowalert.com

Create a bird friendly yard - Whether you have a tiny backyard or a big one, you can landscape for wildlife. Plant native bushes, trees and other plants that provide food, protection from predators and resting spots during migration, provide nesting spots in cavities and dense shrubbery, leave leaf litter and brushy corners where birds can feed and hide.

In the meantime, while you are mulling over the steps you can take to protect the birds we so admire, get outside and revel in the warmer weather. Come on one of our field trips or venture out on your own. The lovely days of spring and summer are so fleeting, which is why no matter how busy you are, you need to take the time to step outdoors and enjoy nature, even if it is just your backyard. Happy spring!