going on air. germany tried and tested. in 60 minutes. what secrets lie behind. discover new adventures in 360 degree. and explore. parts of the p.w. world heritage 360 the getting up now. the phone. and welcome to in good shape coming up on the show. sitting right without sitting still. the benefits of breathing the right way that is. and overcoming obstacles the right frame of mind to achieve your goals.

i always try to get my work done ahead of a deadline instead of waiting until the last minute but something always gets in the way. there are certain habits i simply can't kick and before i know it my time's up. oft but it's frustrating when i don't get things done or end up feeling stressed i'm going to ask sabean as a monet how i can learn to avoid that situation right away one is so full. of it as a monet she works as a systemic coach. she helps people find their strengths and achieve their goals even when they don't go as planned. falls on one is bonuses. why is it so difficult to change our habits so yes this

look if god if so i really isn't easy because our habits our habits after all they're very entrenched they're part of our lives and they're part of our comfort zone. so if i want to make a change toward a healthier diet and healthier ways of eating. that might mean changing an entire area of my life so what i'm tired as a company. can also help to think what other goals i might achieve by seeing healthier eating habits those other goals might be losing weight improving fitness and living longer those schools vary from person to person but the more goals i have that can be achieved by reaching my goal of a better diet the better own well being. of jesus i. and patience is also crucial especially when it comes to set backs sometimes you

take 2 steps forward and one step back and that's just how it works here. do you have any practical tips and tricks to help yourself reach your goals. now that get yes there's a really wonderful method that anyone can use it's called the loop method or just answer and then safe. taught to. loop stands for wish out obstacle plan it's a goal setting strategy developed by psychologists for people to use in various aspects of life at work for example in their eating habits and did making other lifestyle changes. my goal for example would be to reduce my sugar into but i really like sweets with my afternoon tea so what should i do. ok if it does it that's ok so 1st i'd ask you to formulate your wish i was what you

want to do here is create a kind of vision a vision based on your own imagination and feelings. and visualize what it would mean for you to have a healthier diet isn't that. right so i'd like to eat healthier and especially last sugar the most positive thing i can imagine connected to that is that i'd feel more awake in the afternoon. back to you i feel really focused and overall i just feel better and my mind feels more clear. and yet so now we're going to move on to the other side of things what exactly are the inner obstacles holding you back. i mean the one in our obstacle is that i use. sweets to reward myself to get through the rest of the day . right and now we get to the core of the method which

is coming up with a plan and then plan then. as a very is regarding up so if i feel the need for my sugary treat then all grab a small handful of cashews i like them a lot to. do in real life i tell you to keep adding another 3rd and 4th idea until you run out of ideas so always sky eventually your plan will be so fleshed out that your brain really can't do anything but follow it by creating that if their plan you'll be well on the way to redirecting those all habits or. supplying. variance and if that doesn't work right away what should you do that. and here that's a very important question when in fact it happens to all of us i think it's really

important to show yourself a bit of kindness in that situation but you also have to be firm. to show yourself some appreciation and respect. we all make mistakes and fall down pick ourselves back up brush ourselves off and try again. i neuer. thank you for this conversation and many practical tips say my pleasure. and if the swoop method appeals to you there's also a free app available in a number of languages i think i'm going to try it out right away. have you ever had that feeling that sense of focus and joy when you are fully immersed in something like exercise making music called playing again psychologists call it flow can it be. mom playing an instrument.

or engrossed in a book. or running as if on air you can enter a zone known as a state of flow. of. absorption in what you're doing and the feeling of. i mean for born that everything is just flowing out of its being in the here and now when it's time and you know into your cardio. underbody detention no sense of time effortlessness that pretty much characterizes the state of flow but can you actually make it happen. these 3 are going to try their scaling the peak so that they can sit down again on their mountain bikes. well they enter into a state of flow. and. sports psychologist all of us studies flow. and experiment with sports students 1st measure their heart rate and

determine their optimal exertion level. then he had them run on a treadmill. flow and did my done flow emerges when the challenge a person faces matches his or her abilities if it's easy enough to be mastered now past the nice guy. that means the mountain bikers won't feel the flow if the route is too difficult thing to icy or narrow. if so many of the so after a 2 hour find the 3 are about to head back down how do they think it will go. past then a few spots look a bit tricky we'll have a snack and then we'll start in last. they're about to find out if the challenge matches their abilities and skills it's been a bit off. topic to. get out of my head.

well i've got 5 to hafe so if. there's another rough stretch ahead. why is being in the zone so pleasurable goes on in the brain those are questions all of us want answered. and there's a new theory that says the experience of flow arises when activity in the prefrontal cortex is reduced. cortex. that is the front part of the brain associated with problem solving logical thought and the emotional evaluation of situations. according to the new theory there is a correlation between reduced activity and that we. mention people with depression tend to brood on how bad things are for them the

world at large. that very much involves the prefrontal cortex. if they can stop thinking about all of it if they go for a run say that region of the brain becomes less active and they find that very very pleasant. i'm going near. children are often fully grossed in play no brooding them self-consciousness with play sports and making music the chances of entering the zone are high. with music you 1st have to feel you have the skill to play our instrument and then it takes a lot of practice. linda has just started to learn the accordion. we must show off if you manage to get the children into a state of flow it's just great. this is not the little musicians feel happy and they make the mental connection. you know this this is what i'm doing it for this

is why i practice. this or and it was done with it in principle almost any activity has flow potential if one key condition is fulfilled. to missing us you have to enjoy what you're doing if you want to enter the zone or it won't happen if you don't like it then you'll start thinking why on earth am i doing this . back to the mountain bikers completed their descent well i did a follow. up dave but the 2nd half was pure flow it was perfect just rolling and no stopping it was great. can we actually make flow happen the answer seems to be do what you enjoy and master of the relevant skills than with a bit of luck things might just begin to flow. how many

hours a day to spend sitting at a top too much sitting is unhealthy but there are ways of staying active even when you spend your days at your desk. getting more exercise is something the sports scientists want to encourage 100 years for people to lose their weight to and from work as a training course they've installed a series of signs around their university campus with exercises that anyone can do in a matter of minutes. to vickey. this route has 8 such fitness stations you can do the 4 kilometer route during lunch break or after work whether running jogging walking or just walking but calls in what's. the hope is that this workout program will inspire students and staff to sit less

and move more a lot of people spend far too long sitting down often without a break. but typically day of an office worker get up and sit down at the breakfast table hate to work she did in a car bus or train to get to work and sit down at a desk at lunch time shift to another chair. practically all activities are performed while seated then it's time to head home once again on a seat then come supper. seated at a table and to round off the day and evening in the armchair. office workers might spend up to 15 hours a day this way studies show that a sedentary lifestyle can make us sick it's been linked to backache cardiovascular disease and try to diabetes for sports scientists would like people to change their

ways. if i sit at my desk for 7 hours and then go to the gym that doesn't make up for my lack of physical activity it's certainly good to follow recommendations and do some exercise but if i continue to have a sedentary lifestyle at work or at school then there's still a risk factor for an entire range of illnesses. staying active at work helps reduce that risk. is treadmill comes with a desk attached. to it glide smoothly. and he said noise absorbent coating. the user's own pace determines the speed. the height of the desk can be adjusted and there's

a back rest for when you're standing still. once you've gotten used to it you can repeat or make phone calls while standing or walking. then ringback there are desks you can stand out with out a treadmill a cushion helps keep the body active. 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 now they key is keep moving and keep changing your positions. students here can take active breaks between classes stretching or more energetic moves 5 minute online videos demonstrate exercises that anyone can follow even where space is the limit.

most people who try it stick with it and try to integrate it into their seminars all the university studies. they enjoy and especially like the fact that off to just 23 or 4 minutes they feel refreshed better able to concentrate and 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. teamwork requires the soft skills 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.

this term schooling me because her pop classes traps a lot of creme young dancers to get to home 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 are to perform successfully and take part in contests. he. says what's key is an incentive and at the budding dancers feel their efforts will pay off. completely. as images i'm a beauty 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 civil sons of 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. doesn't have the laugh along with the rest of us but they also help keep us grounded important thing. 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. herb

rather than i'm going to listen and try to understand what they're getting at. so you can do better the next time the snake so much 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 you know i'm from another hip hop group blackouts also trends of the dance school twice a week. there will be no new choreography. the warm up is particularly intense today the 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 and 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 something. that not everybody has a peak performance full time. there are days when you don't feel so great don't watch. as sometimes during a class i don't feel 100 percent of us 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 and so. it's. practising 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. in good shape your weekly health show on d w covers many aspects of health care we look at what's new in medical treatment 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. lots of oxygen when we're exercising so breathing technique can help but how do we

make sure we're breathing correctly and how can we avoid those annoying sights to chase. it in the morning is about to go for a midwinter dip in the easy 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 swimming in the winter he'll be showing binny 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 up 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 breathe in for 4 steps breathe out for 4 steps that's an efficient way to breathe and it prevents you getting the stitch. for strength training don't hold your breath as you exact yourself don't hold your breath at all with pushups

breathe in as you get down and out as you push up. breathing technique enhanced his performance especially in 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 this adults would cycle i would say it's about time to get out. but you have to get used to this so thank you in. fairness survives his death and feels fine thanks also to his breathing exercises and technique. come on finding out for me stock up with the 2 to the past i was breathing pretty heavily at 1st then told my breath a bit but then i settled down and it went well for good reason it.

breathing exercises can prime the body but also pose a risk that's why winter swimmers never take a dip. what's

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