adjusted and there's a back rest for when you're standing still. once you've gotten used to it you can read write or make phone calls while standing or walking. then there are desks you can stand out with out a treadmill 'd a cushion mat helps keep the body active. ringback if you'd like to take a seat trying a wobbly stool it keeps the muscles working variety is another key factor and staying on your feet all day isn't the solution either it's not a case of sitting is the new smoking so standing is the cure no they key is keep moving and keep changing your positions. students here can take active breaks between classes stretching or more energetic moves online videos demonstrate exercises that anyone can follow even where space is limited. most

people who try it stick with it and try to integrate it into their seminars all the university studies now. they enjoy it and especially like the fact that after just 23 or 4 minutes they feel refreshed better able to concentrate on more focused. and that's something the university instructors and the students notice. they can join in from home as well the fan base on and around campus is growing they all want to keep their bodies limber and their heads clear. as the soft scales of self-awareness empathy and emotional intelligence how just soft skills help set you up for success we met some hip hop dunces to find out.

damn schooling music office hip hop classes on the tracks a lot of keen young dancers eager to hone their moves. they have to be pretty fit to keep up. with what else does it take. other any particular soft skills required. the bell is one of the instructors 20 or so individuals in this class will have to meld into a cohesive dance troupe if they will perform successfully and take part in contests . he. says what's key is an incentive under the budding dancers feel their efforts will pay off. to be the victim of images i'm abused as i have to be really motivated so i can pass on to my students that feeling of just loving to dance they also need to know what they're training for that means we work out together what we want to achieve how long that

will take and what we need to do once we've established that they really come together as a group and become much more confident feel says i'm going to go and i'm all females if so will send to the students agree. you know how many of the people in the group are very impulsive and make lots of comments and inject a lot of fun there are others who are more reserved and quiet but they're just as much a part of the group higher. than. the last along with the rest of us but they also help keep us grounded. the whole range of personalities have come together to dance if there's a thrive they'll need to respect depend on each other which also means being able to criticize and accept criticism. you need to listen to the others and try to do what they say. or

rather listen and try to understand what they're getting at. so you can do better the next time. so as to delete your 1st thought is whether the criticism is justified and then you get angry with yourself for not having been good enough and ask yourself why. it's hard to accept and process and reach a point where you can say ok i'll work on that. i'm from another hip hop group blackout also trains of the dance school twice a week. they're working on a new choreography. so warm up is particularly intense today instructor kevin has clear ideas about what is required and how the group can compete with others. what

really matters he says is total commitment. i suppose i trust it's all about being willing to get involved and doing things wholeheartedly without reservations at it's also about really wanting to do it by being india i can reach anyone who doesn't want to be taught isn't committed to delivering the goods. i see that as the basis for success. but not everybody has a peak performance full time. there are days when you don't feel so great then watch. as some sometimes during a class i don't feel 100 percent but i try to ignore that unless of course my doctor says i have to take it easy i usually just keep going and try to give it my all. it's very high energy and everybody has to do their bit if the show is to be

a success. when the instructor says we should do something then you have to try it if it's too much then stop but you should 1st try and perhaps test your limits if you want to learn you have to at least try so tomorrow and. practicing the same steps over and over is hard work but to have it all comes together in the end it will have been worth the effort that everyone has put in. you. in good shape your weekly health show one d.w. covers many aspects of health care we look at what's new in medical treatments nutrition fitness and beauty. we talk about these topics in the depths with experts and give you the chance to pose your own questions so do you get in touch. need lots of oxygen when we're exercising so proper breathing technique can help

but how do we make sure we're breathing correctly and how can we avoid those annoying side stitches. it's beige in the morning and the brain is about to go for a midwinter dip in the easel river in munich his 1st ever but he's prepared. i did some breathing exercises had a cold shower and a cold bath to me it was icy cold because that's about all you can do and i'm motivated so mentally unprepared. france meyer is another hearty specimen who goes winning in the winter he'll be showing benny how to acclimate to the cold water and making sure he stays safe. for the past 4 years france has gone for a swim almost every day whatever the weather. today

it's a pleasant 5 degree celsius. perfect conditions for your 1st swim. but they don't just jump straight in to prepare for the icy cold the to do a breathing exercise taking 30 deep breaths without a pause. as the i'm technically pushed off in this breathing technique gives you a bit of a boost to get the adrenaline flowing. to prepare your body for what's about to hit the shock of the cold water. how long will our 1st time a stick it out in the freezing water. we ask. a doctor and specialist in sports medicine what he thinks of their breathing

exercises. it makes sense in that it primes your body for a challenge like swimming in icy water it enhanced his blood flow which makes more oxygen available and focuses the mind but there's a risk of hyperventilation causing nausea or dizziness or even a loss of consciousness so it can be dangerous. dr markel helps people enhance that flett of performance and part and parcel of that is improving their breathing technique. there are guidelines for each kind of sport take running for example. you should focus on taking deep in regular breaths especially if you're running slowly as a rule of thumb review in $44.00 steps breathe out for 4 steps that's an efficient way to brief and it prevents you getting a stitch. strength training don't hold your breath as you exerting yourself don't

hold your breath at all with pushups breathe in as you get down and out as you push up. good breathing technique enhanced performance especially in the exertion phase the abdominal muscles are more chance that stabilizes the rump which allows you to do more repetitions. as being in a cold water for 2 minutes it's important not to overdo it at the start. of a new the boat's good cycle i would say it's about time to get out. but you have to get used to this thank you and. pain is survived his death and feels fine thanks also to his breathing exercises and technique. come on falling out for me stock up with positivity to the path i was breathing pretty heavily at 1st then told my breath a bit but then i settled down and it went well too good losing it.

breathing exercises can prime the body but also pose a risk that's why i went to swim is never take a dip. the

food. ready to go to an extreme. place most places in europe are smashing all the records stick to move the church. just don't lose your grip it's the treasure map the form of the globe trotters discover some of the most

record breaking sites. also in book form. trinkets a low flush wigs extravagant outfits and glitter political editor of. the fighting against prejudice i don't call cable life. form recognition. costars the big state. trying to it's starts me 2nd to fall on w. d c more go by keep to seek for food. keep clean to prevent companies such. as.

braun's cook foods to avoid cross contamination. cooks thoroughly to kill microorganisms. keep food it safe temperature. to prevent bacterial growth. use safe water and safe raw materials to avoid kentucky. food producers are the ones primarily responsible for the safety of the food. but you can protect yourself and your family from diseases and all by plying the 5 keys to sea for food use them you also have a role to play. this

is the news from growing international coal so wait. vaccines the u.s. spots the idea but germany rejects the proposal and sides with truck developers also on the program can't seem to catch a break for $400000.00. for the 2nd straight day. through

but experts fear the crisis will go before.